It seems everyone is buying more of their groceries online these days, particularly the staples and dry goods. You can also conveniently buy beans online. In fact, beans make an excellent option to meat in your diet, especially if you are trying to make healthier choices. You just have to know which beans work best as meat replacement and how to make these substitutions. Below, we explore how to replace meat with beans according to the professionals at grainworks.com.
Replacing Meat with Beans
Replacing the meat in your diet with beans does not have to restrict your diet. Instead, you can enjoy many of the same foods you typically enjoy without the excess cholesterol. Beans also provide protein you need when going meat-free, along with dietary fiber.
To make it easier to eat more beans as a replacement for meat, explore some of the insights below. Make your list and buy beans online to suit your favorite recipes. You will be surprised how much money you can save when choosing beans instead of meat, too!
Types of Beans to Use in Your Favorite Recipes
Some beans like edamame cook quickly because they are not dried. Dried beans like lentils only take about a half hour to cook. Still others, such as dried black beans, chickpeas, kidney beans and Anasazi beans must soak overnight before cooking and then take four hours or longer to cook.
Some of the best beans to use as meat replacement include:
- Garbanzo beans. These tiny bits, also known as chick peas, are actually loaded with essential elements including folate, iron, and phosphorus in addition to protein and fiber. They contain a lot of fatty acids as well. Since chickpeas have a low glycemic index, they will help you feel fuller for longer. They are also very adaptable and frequently used in place of meat. Recently, a lot of businesses started making pizza and pasta crusts with chickpeas instead of white flour. They can be roasted and spiced to make a crispy snack, ground into hummus, or sprinkled on your salad.
Many vegans even use chickpea water (aquafaba) as substitute egg whites. It can be whipped into your preferred mousse, used to thicken sauces, and pounded into firm peaks like meringue. You’ll have a ton of possibilities for your next meatless meal if you toss a can or a bag of these magic beans into your supermarket cart.
- Lima beans. Also known as wax bean, double bean, and butter bean, lima beans have a moderate flavor and a smooth, creamy texture. They work well with a variety of components and are a wise pantry staple. They function well in a variety of recipes, including pasta dishes, salads, soups, and dips. They have distinctive colors which can range from beige to green, make it a popular type of legume.
Lima beans are delicious, adaptable, and incredibly nutritious. They have also been associated with a number of potential health advantages. Consuming these high-protein beans may even result in: wholesome weight loss, improved blood sugar regulation and a better heart health. They can be purchased in dry, frozen, or canned form.
- Black beans. Black beans are a good source of folate, iron, manganese, magnesium, and thiamine. While they’re simmering, stir in some cumin, paprika, and chile, then top a steamy bowl with cilantro, sour cream, spicy sauce, and a squeeze of lime. Suddenly, you have a quick, tasty, and full lunch that is also reasonably priced.
Commonly found in Mexican cuisines, when it comes to meat substitutes, black beans are good. You won’t even notice the absence of ground beef in black bean burgers, chili, or taco filling as long as they are appropriately flavored. To make the ideal sweet and spicy mixture to go with warm tortillas and Spanish rice, sauté cooked black beans, sweet potatoes, and onion with your preferred taco seasoning.
- Black eyed peas. There are many options for what to serve with black-eyed peas, whether you’re looking for a delectable New Year’s Day supper suggestion or just a pea dish as a side dish. Everyone will adore the wonderful feast you’ll whip up in no time. When home cooks want to make something quick and delectable, they frequently turn to them.
These beans, which originate from West Africa and have been grown in the United States since the 1700s, are now a common ingredient in many nations throughout the world.
Black-eyed peas have a substantial texture and a mildly sweet flavor with earthy undertones when cooked. In addition to using them as a side dish on their own, they may be spiced up with onions, celery, carrots, and garlic to make a fantastic main dish. They can also be added to salads and soups for added texture and taste. These peas go great with grains like rice and cornbread as well as with soups, stews, and salads. When cooked with a sprinkle of spices, they also make excellent roasted chickpeas.
- Organic adzuki. These beans make an excellent meat alternative in vegan and vegetarian dishes like soups, stews, casseroles, and salads because they have a mildly nutty flavor and a delicate, creamy texture. They make a great addition to several desserts as well. For best results, soak adzuki beans in water overnight. Boil adzuki beans in a large pot of water for 45 minutes, or until tender.
- Lentils. Green, brown, and black lentils are one of the simplest plant-based meal replacements due to their compact size and chewy texture. While black French lentils are the most delectable, green and brown lentils maintain their shape nicely. Red lentils also make excellent soups when pureed.
Lentils cook quickly and don’t require pre-soaking. When time is limited, pre-cooked lentils in a can or box, can work. From spaghetti sauce to sloppy joes, the transformation is effective. 2 cups of cooked, drained lentils can be used in place of 1 pound of ground beef. To ensure that the lentils stay whole and firm, limit cooking time to around 30 minutes (cut it if required. They are a wonderful complement to salads and a tasty side dish too. For a meaty texture, mix and match beans in your recipe. If the recipe already calls for beans, such as for chili or soup, add a different variety of beans as a meat substitute. The different textures create a more satisfying experience while also adding flavor and color. It is often a great idea to mix bean sizes, too.
- Pinto Beans. One of the most flavorful and adaptable products in the store are pinto beans. In practically all recipes, you can substitute them for some of the ground beef, grind them up to make refried beans or bean dip, and add canned beans right away after opening, draining, and rinsing them. Ranch-style beans can be produced from dried pinto beans and cook up fairly quickly.
- Soy beans. Due to their high protein content, soybeans are quite well-liked by people who don’t consume meat. Many Asian cuisines taste great with soy beans. Edamame, or young soybeans in their pods, are a quick, tasty, and protein-rich snack that you can cook in the microwave, de-pod, and then eat. Tofu, a deliciously adaptable method to add protein to any dish, is made from soybeans.
When replacing meat with beans, use the same amount of beans as the recipe’s meat requirement. However, you should reduce cooking time to less than an hour because beans cook faster than meats.
For vegetarians and vegans seeking protein, beans are a fantastic option. In comparison to some other protein sources, such as meat and full- or low-fat dairy products, they have fewer calories and saturated fat. Give those beans some lovin’.