Power Protein during Pregnancy with Beans
I loved eating all variety of beans when I was pregnant with my twins. Even my doctor was amazed that I could eat beans preparation any day or night. There is a usual perception that beans are heavy to digest. Not for Me and I guess not for my babies either! Not all types of beans are equal as far as digestive system or nutrition value is concerned. Let’s find out the power protein during pregnancy.
Why Beans are so healthy especially during Pregnancy
- Starting from black eyes peas, black beans, white beans, pinto beans, kidney, garbanzo, soy beans to green beans are all healthy options to add into pregnancy diet.
- As little as half a cup of cooked beans can help you make your diet protein rich.
- All the above listed beans are source of Fiber and Protein. One cup of cooked beans provide 16 grams of protein.
- It also contains Iron, calcium, Zinc, Folate which are also important vitamins for baby’s growth.
- Beans are great source for non fat source of protein.
- Beans are also the source of complex carbohydrates, that is required for pregnancy. This nutrient provide energy to brain and muscle.
- Beans are the best source of Fiber. It helps with easily digestive tract system. It also plays an important role to reduce the risk of cholesterol and high fat.
- A high fiber diet also helps with maintaining diabetes and good blood glucose levels.
- Adding beans to your diet helps improve daily calcium needs in pregnancy. Click To Tweet
- Beans contain high level of potassium which helps reduce high blood pressure and risk of stroke.
- Regarding Folate, most pregnant women know that is a very important vitamin for child bearing capacity, before and during early months of pregnancy.
- If you are not a very big fan of beans, do consider to start beans slowly into your pregnancy diet. You can start adding beans as a meal even when you plan to get pregnant.
So how about we try some healthy & delicious Beans Recipes full of protein during pregnancy?
1. Beans Pasta Soup
- Olive oil 1 tbsp,
- Onion–1 medium chopped,
- Garlic – crushed,
- Ginger – Crushed
- 1 sliced Carrots,
- 1/4 cup sweet corn
- 2 Green onions finely chopped,
- 4 cups Beans – boiled drained and rinsed. (Add little quantity of variety of beans including black beans, pinto beans, black eyed peas, kidney beans etc.)
- To make if more healthy, add sprouted beans.
- ½ cup pasta shells
- Salt and pepper to taste
- Finely chopped coriander and grated cheese to garnish
- Heat olive oil in a deep pan. Add both types of onions, ginger and garlic to fry until brown.
- Add carrots & corn & cook till soft (around 10 minutes).
- Now add beans & pasta. Cook it for 10 to 15 minutes till pasta shells are cooked. Now add salt and pepper to taste.
- You can also add chopped coriander and grated cheese on top of the soup to garnish.
2. Baked Beans Burritos
- Vegetable oil
- 3 medium red, green and yellow bell peppers, cut into small pieces
- 1 large onion, sliced
- 4 mushrooms – cut into pieces
- 1/4 cup french beans – cut into pieces
- 1/4 cup broccoli – cut into pieces
- 1/4 cup sweet corn boiled
- 3 tomatoes, seeded and minced
- tablespoon fresh lemon juice
- 2 teaspoons olive oil
- 3 teaspoon Mexican Seasoning powder
- 3 teaspoon Salsa (Hot, Medium or Mild as you prefer)
- Salt and freshly ground pepper
- 3 cups cooked black beans
- 3 garlic cloves, minced
- 2 tablespoons finely chopped fresh cilantro
- 1 to 2 tablespoons fresh lime juice
- Eight 10-inch flour tortillas (can substitute with Indian Roti)
- 1 cup grated cheese (about 3 ounces)
- In a large bowl, combine the bell peppers, onion, garlic, mushrooms,french beans broccoli, corn, lemon juice, oil, Mexican seasoning, salsa and a pinch each of salt and pepper. Transfer the vegetables to the pan and cook for 20 to 25 minutes, stirring, until crisp & tender.
- In a saucepan, coarsely mash half of the beans with salsa, Mexican seasoning, tomatoes, garlic and cilantro. Add the remaining beans and season with the lime juice, salt and pepper. Cook over moderate heat, stirring, until warmed through, about 10 minutes.
- Heat a large round pan over moderate heat. Heat the tortillas, 1 at a time, until just softened, about 10 to 15 seconds per side. Transfer to plates and add the cooked beans and cooked vegetables on top. Sprinkle with the cheese and roll up the tortillas. Top with the onions, tomatoes & cilantro and serve hot.
- As sides, serve with sour cream, cooked beans topped with cheese & corn rice.
You can also use sprouted beans salad, mashed beans as sandwich filler, curry made from beans and so many other varieties of dishes using beans.
So try these exciting but simple to fix recipes at home. Enjoy the healthy food the yummy way!!!! Make sure you have your power protein during pregnancy with beans.
Your kids will love this too!!
Share these with your friends and let us know other variations you tried with beans.You don't have to cook fancy or complicated masterpieces; just good food from Fresh Ingredients -… Click To Tweet