If there is one food that should be part of your family’s daily diet, it’s beans. Rich in nutrients, fibre and protein, beans are flavourful and available year round. The beans family includes kidney, black, cranberry, lima and soy beans, rajma, chickpeas and many more. Each has its unique mix of nutrients. Therefore including a variety of them in the family’s weekly diet plan is highly advisable.

Health benefits
Beans are rich in carbohydrates. But, they also have a good quantity of vitamins, minerals, proteins and antioxidants. They:

• Prevent cancer
• Reduce cholesterol levels
• Decrease risk of heart disease
• Rich in soluble fibre, beans aid digestion and fat loss
• Boost body immunity
• Improve bone health
• Beans are the least expensive source of protein.
• They also stabilise blood glucose levels and prevent diabetes

Beans recipes
Here are some ways to add beans to your family’s daily meals.

• Boiled beans. Pressure cook rajma, chickpeas, soya or other beans. Season with onions, curry leaves and mustard and offer as an evening snack.
• Roasted chickpeas. Soak chickpeas in water overnight. Dry them in sunlight. Roast them over low to medium flame to make a low-calorie, protein-rich snack.
• Samosa filling. Add bean stuffing to samosa filling to make it healthier and appetizing.\
• Make a meal for school lunchboxes. Mix with rice and beans masala.
• Beans are a great addition to any soup. Add your favourite type of bean to your soup to make it wholesome.
• Chaats. Use a generous amount of boiled beans/lentils in any chaat recipe.

(Dr. Shalmali Sharma is a well-known nutritionist and co-founder of Re-vive Fitness and Beauty Pvt Ltd, Bangalore)