the-bean-efits-of-beans-banner

The Bean-efits of Beans – Plus Easy Recipes!

April 23, 2025 Recipes

Why Eat Beans?

Beans are a tasty, affordable, and nutritious way to feed your family.

They are packed with protein, fiber, and important vitamins. Whether you’re looking for easy meal ideas or fun ways to add more beans to your diet, we’ve got you covered!

Budget-friendly and delicious.

Beans are an inexpensive way to make meals go further.

A powerhouse of nutrition.

hey provide plant-based protein, fiber for digestion, and nutrients that support muscle growth and overall health.

Versatile for any meal.

Use them in soups, salads, main dishes, and even desserts!

Many types to choose from.

Try lentils, black beans, pinto beans, chickpeas, kidney beans, split peas, and more!

Hot Dishes

Beans & Rice

  • Make Mexican pintos and rice or go Cajun with red kidney beans and rice.
  • Try curried lentils with onions, garlic, curry powder, diced tomatoes, turmeric, cumin, olive oil, and vegetable broth.
  • Mix your favorite beans with brown rice or grains like bulgur, barley, or quinoa.
beans-soup

Chili

  • Combine cooked ground beef or ground turkey with beans and diced veggies like tomatoes, peppers, onion, and corn.
  • Any type of bean works in chili! Popular choices include pinto, black, pink, and kidney beans.
  • Try this recipe for White Chicken Chili.
White Chicken Chili Recipe
Serves: 6
Ingredients-img
Ingredients:
  • 2 tablespoon oil
  • 2 teaspoon garlic powder
  • 1 onion, finely chopped
  • 1/2 teaspoon pepper, black
  • 1 can (4 oz) green chilies, drained, diced
  • 2 teaspoon cumin, ground
  • 3 cups great northern beans, cooked (2 cans of ½ pound dried beans, cooked)
  • 1 1/2 cup chicken (cooked, cubed)
  • 1 can chicken broth (14.5 oz can)
  • 1/2 cup Monterey Jack cheese, shredded
Directions:
  • 1. In a large saucepan, heat oil. Add onion and cook until tender.
  • 2. Add green chilies, beans (do not drain), chicken broth, garlic powder, pepper, ground cumin, and chicken.
  • 3. Bring to a boil, then reduce heat and simmer for 10 minutes or until desired thickness.
  • 4. Serve hot, topped with cheese.

Bean Soups from Around the World

  • French Cassoulet: A hearty stew with white beans, chicken, sausage, garlic, and thyme.
  • Italian Pasta e Fagioli: A tomato-based soup with cannellini beans, pasta, onions, carrots, and leafy greens.
  • Lebanese Lentil Soup: A creamy soup with red lentils, onion, carrots, white rice, and cumin. Great for all ages, including babies!
mix-salad

Salads

  • ✓ Add beans to green salads for extra protein and texture. Kidney beans, chickpeas, black beans, and lentils work well.
  • ✓ Toss beans with vinaigrette, cooked veggies, and whole grains like quinoa or brown rice.
  • ✓ Try a simple white bean salad with great northern beans, chopped tomatoes, red onion, parsley, lemon juice, and olive or avocado oil.

Snacks

Easy Bean Dips:

  • Hummus: Blend chickpeas with lemon juice, olive oil, and tahini.
  • White Bean Dip: Puree white beans with garlic and fresh herbs.
  • Layered Bean Dip: Mash black or pinto beans and top with cheese, tomatoes, avocado, and salsa.
  • Greek Bean Spread: Mix yellow split peas with lemon, red onion, capers, feta, olive oil, and herbs.
Roasted Beans Recipe
Directions:
  • 1. Spread cooked beans (like chickpeas or lentils) on a baking sheet.
  • 2. Toss with oil and seasoning.
  • 3. Bake at 350°F for about 45 minutes, stirring every 15-20 minutes.
Tip!
Mix cooked beans into salsa or queso.

Desserts

Did you know you can use pureed beans in dessert recipes to replace half the butter, margarine, oil or shortening?!

Try:

  • Black beans in brownies and chocolate cake.
  • Chickpeas or white beans in blondies, cookies, and muffins.
How to Puree Beans:
beans-grind

Step 1:

Blend cooked beans with a little cooking liquid or water until smooth.

Step 2:

Use in desserts, soups, dips, or baby food.

flower-print-svg

REFERENCES

Boost the Benefits with Beans: Using Bean Puree in Baked Goods. Accessed: March 7, 2025:
https://extension.usu.edu/nutrition/research/bean_puree

White Chicken Chili. Recipe adapted from Nebraska Nutrition Education Program Nebraska SNAP-Ed.

Author: Bridget Swinney MS, RDN, LD

Side-Lying-Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle-hold-1

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football-hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE-HOLD​

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position