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It's easy to make jokes about different types of beans and the effects they have on flatulence, but the focus should be on just how nutritious things like pinto beans can be for our health.

For instance, did you know that many types of beans, such as anasaiz beans and pinto beans, are some of the top cancer-fighting foods around? It's true. But that's not all beans do. Pinto beans nutrition also benefits the heart and more.

Pinto Beans Benefits
1. May Slow Tumor Growth
Pinto beans contain antioxidants called polyphenols, which may prevent some forms of cancer, according to the American Journal of Clinical Nutrition. Pinto beans also contain kaempferol, which is a flavonoid known to help reduce inflammation. These beneficial antioxidants may slow the growth of tumors while increasing the survival rate of much-needed healthy cells. ( 1)

Studies have found benefits of eating foods that contain kaempferol include reducing the risk of developing cancer. This is the result of the anti-inflammatory and antimicrobial properties making the pinto bean a great food for possibly preventing, and even treating, some diseases, even potentially cancer. ( 2)
2. Reduce Heart Disease Risks
Pinto beans may be helpful in reducing cholesterol levels and therefore the risk for heart disease. By having about a half cup of pinto beans on a daily basis, studies published in the Journal of the American College of Nutrition show that it can help reduce your total cholesterol and LDL cholesterol levels. This works by replacing a protein source that's high in fat with pinto beans, which have almost no fat. The increase in dietary fiber consumption can also help lower your cholesterol, ultimately reducing the risk for developing heart disease as a powerful cholesterol-lowering food. ( 3)
3. Potentially Help Lower Risk of Breast Cancer
The American Academy of Pediatrics studied premenopausal women who were asked to complete a dietary questionnaire dating back to adolescent years. The study reveals that those women who had more total dietary fiber intake at an earlier age through adulthood were associated with significantly lower breast cancer risks, suggesting that a high-fiber diet during adolescence and early adulthood may be particularly important.

Digging a little deeper, sex steroid hormone levels are known to be strongly related to breast cancer development. A diet high in fiber is thought to reduce the risk of breast cancer by inhibiting reabsorption of estrogen. ( 4)
4. Fight Diabetes
With the rise in obesity, diabetes is a growing concern. Pinto beans may offer some help, not only in reducing the risk, but in helping keep blood sugar levels in check. The complex carbohydrates that pinto beans contain are useful due to a slower digestion process. This can increase fullness and satiety and help regulate glucose and insulin levels. Additionally, the fiber they contain can help reduce the risk of metabolic syndrome, which affects glucose levels, making pinto beans the perfect addition to any diabetic diet plan.

According to recent research, subjects with type 2 diabetes were placed in a high-legume diet of about one cup per day. After three months, there was a notable decrease in hemoglobin A1c, indicating a reduced risk of heart disease and diabetes. ( 5)
5. Provide Beneficial Fiber
While pinto beans provide protein in our diets, they're great at providing fiber too, something most U.S. diets lack. The Harvard School of Public Health suggests that children and adults consume about 20 to 30 grams of fiber per day; however, most in the U.S. get only about 15 grams a day. Fiber aids in releiving constipation and may reduce the risk of heart disease and type 2 diabetes. ( 6, 7)

Pinto Beans Nutrition

One cup of raw, mature pinto beans contain about: ( 8)

670 calories

121 grams carbohydrates

41.3 grams protein

2.4 grams fat

29.9 grams fiber

1,013 micrograms folate (253 percent DV)

2.2 milligrams manganese (111 percent DV)

1.4 milligrams thiamin (92 percent DV)

1.7 milligrams copper (86 percent DV)

340 milligrams magnesium (85 percent DV)

793 milligrams phosphorus (79 percent DV)

2,689 milligrams potassium (77 percent DV)

53.8 micrograms selenium (77 percent DV)

9.8 milligrams iron (54 percent DV)

0.9 milligram vitamin B6 (46 percent DV)

4.4 milligrams zinc (29 percent DV)

0.4 milligram riboflavin (24 percent DV)

218 milligrams calcium (22 percent DV)

12.2 milligrams vitamin C (20 percent DV)

10.8 micrograms vitamin K (14 percent DV)

2.3 milligrams niacin (11 percent DV)

How to Cook Pinto Beans

Like other beans, preparing pinto beans from scratch offers more nutritional benefits versus buying the canned versions. The reason for this is that the canned varietes retain less iron, magnesium and potassium thiamin and riboflavin than the homemade, boiled option. Folate is also lost during the manufacturing processing of canned pinto beans, and they have way more sodium - about 409 milligrams per serving as compared to two milligrams per serving when you make them at home, something to be aware of before purchasing. If you choose the canned option, make sure to rinse them well before eating or buy the low-sodium version. ( 9)

Pinto Bean Recipes
Crockpot Turmeric and Curry Pinto Beans with Bone Broth and Kale
Serves: 6

INGREDIENTS:

1 pound dry pinto beans

6 cups bone broth (use water or vegetable broth for vegans and vegetarians)

2 cups chopped kale or spinach

DIRECTIONS:

1. Rinse and sort beans, pulling out any that don't look good, and then place in a bowl.

2. Add warm water, covering the beans by about 2 inches, and let soak overnight.

3. The next morning, drain and add beans to a crockpot.

4. Add 6 cups bone broth and the bay leaf.

5. Add the turmeric, curry, garlic, cilantro (save a few sprigs for garnish), cinnamon, a little black pepper and vinegar.

6. Cook on low for 8-9 hours or on high for about 5 hours.

7. Once the beans are tender, add salt and pepper to taste.

8. Place a small handful of spinach or kale in the bottom of your serving bowl or cup.

9. Add one cup of beans.

10. Top with a dollop of your favorite plain kefir (optional) and serve with sprig of cilantro for garnish.

Here are a copule more pinto bean recipes to try:

History of Pinto Beans

Pinto beans have been around for centuries, and even today, some organizations and churches in the Deep South have pinto bean suppers for social gatherings. Though beans sometimes get a bad rap for their well-known, and sometimes embarrassing, gas-causing side effects, the nutritional value is vast, and they're easy on the pocket.

Pinto beans are similar to the cranberry bean in appearance in their dried form, as they're beige in color with brown splotches and stripes that have given them their name "pinto," which means painted in Spanish. However, once they're cooked, those creative-looking, paint-like splotches disappear, leaving the beans a solid brown color.

The Spanish call them frijol pinto, meaning speckled bean, but in South America, they're called poroto frutilla as a reference to what's known as the strawberry bean. Furthermore, Portugal calls them feijão catarino, and Brazil calls them feijão carioca, meaning mottled bean. In fact, Brazil has been cultivating this little nutrition-packed bean since 3000 BCE, making it a staple of most meals with rice, pasta, potatoes and yams.

The pinto bean is a variety of the common bean also known as the string bean. Typical ways of consuming the pinto bean are whole or refried, and they're the mainstay for a good burrito. Pinto beans are often used in a spicy stew called chili con carne, though kidney beans, black beans and many and others are used in this delicious stew as well.

Beans are pretty important crops with the global harvest estimated at 18.7 million tons and grown in about 150 countries on approximately 27.7 million hectares. Folk medicine claims beans as a natural remedy for acne, bladder problems, burns, heart conditions, diabetes, diarrhea, diuretic issues, eczema, hiccups, rheumatism and sciatica. ( 10)

What's known as the wild common bean, scientifically labeled as Phaseolus vulgaris, still grows today in the Andes and Guatemala. However, pinto beans, as well as the great northern bean and small red and pink beans, are mainly found in Durango in the central Mexican highlands. It's unclear as to the exact date of the domestication of beans, though evidence dates back to archaeological as far as 10,000 years ago in Argentina and 7,000 years ago in Mexico. ( 11)

Most U.S. dry beans are produced for human consumption as an important staple crop. However, they're also used as animal feed in other parts of the world. Currently, the United States is the sixth-leading producer of dry edible beans with approximately 20 percent of U.S. dry bean supplies making their way to the export market, which is nearly 14 percent of the domestic dry bean consumption.

According to the 2007 Census of Agriculture, "6,236 U.S. farms produced dry edible beans (excluding dry lima beans) on 1.46 million acres, 24 percent of which was under irrigation." More than 25 percent of the irrigated land was in Nebraska, holding the rank as the No. 3 top producer. North Dakota produced the most dry beans, totaling 38 percent nationally in 2006-08. Michigan hit at 14 percent, Nebraska provided 11 percent, Minnesota gave 10 percent and Idaho came in at 7 percent with the average farm value of the dry bean crop totaling $759 million in 2006-08 and $2 billion in estimated consumer sales. ( 12, 13)

The U.S. produces many kinds of dry edible beans with pinto beans as the leading variety at about 42 percent. Black beans hit at about 11 percent, while the garbanzo bean, or chickpea, comes in at 5 percent.

Side Effects of Pinto Beans

Pinto beans are famous for causing intestinal discomfort and flatulence, which can happen due to the large amounts of fiber and a sugar they contain called oligosac charide . This sugar is difficult to break down during the digestion process and usually does not break down until it gets to the large intestine, where useful bacteria live. It's this process that produces the often annoying and uncomfortable gas. ( 14)

To help minimize the gas-causing properties of beans, the Centers for Disease Control and Prevention suggests soaking dried beans in water and changing the water a few times. Canned pinto beans are known to produce less intestinal gas - however, make sure you rinse them to help reduce the high amounts of salt they usually contain. There are some over-the-counter enzymes that may help. Check with your doctor to see what's best.

Another risk that you should be aware of is the iodine. For those suffering from thyroid cancer, it's common that radiation is part of the treatment process. The Thyroid Cancer Survivors' Association notes that pinto beans are iodine-rich foods, and consuming excess iodine during treatment may reduce the effectiveness of the radiation. ( 15)

Final Thoughts on Pinto Beans

Pinto beans are easy to make and can go in just about anything from salads to burritos and wraps as well as soups. The nutritional and health benefits are phenomenal, including possible reduction in tumor growth, lowering blood sugar levels that can greatly help diabetics, reducing breast cancer risks and heart disease risks, all while offering beneficial fiber.

So if you're looking for a nutrient-packed superfood without the added fat, try out some pinto bean recipes today.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I'm offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

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The Kaempferol Flavonoid & Antioxidants in These Beans May Slow Tumor Growth

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It's easy to make jokes about different types of beans and the effects they have on flatulence , but the focus should be on just how nutritious things like pinto beans can be for our health. For instance, did you know that many types of beans, such as anasaiz beans and pinto beans, are some of the top cancer-fighting foods around?

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From the red beans and rice of New Orleans to the cassoulets of Southwest France, dry beans are a wonderful staple enjoyed across the globe. Examining the types of beans grown in different parts of the world and tasting the various dishes they create provides a delicious culinary adventure and is a way to understand the traditions and history of a place and the people who live there.

Legumes (which includes beans, peas and lentils) are one of the most ancient human foods. They have been a staple of the diet in many parts of the world since the days of hunter-gatherers, about 12,000 years ago.

We often think of beans as a peasant food, but in times of human history, they have been considered to possess great powers and have been seen as a symbol of high status. Harold McGee in On Food and Cooking says, "As remarkable and as yet unexplained sign of their status in the ancient world is the fact that each of the four major legumes known to Rome lent its name to a prominent Roman family: Fabius comes from fava bean, Lentulus from the lentil, Piso from the pea, and Cicero from the chickpea."

Today, the United States is the global leader in dry bean production. Each year, U.S. farmers plant from 1.5 to 1.7 million acres of dry edible beans.[1]

Depending on where you live, you will likely find several, if not dozens, of different varieties of dry beans in your local grocery store. There are hundreds of varieties of dry beans and each has its own unique flavor, texture, cooking time and culinary uses. Here are some beans from around the world including their country of origin and characteristics.
Bean Varieties[2]

Adzuki: Himalayan native, now grown throughout Asia. Small, nearly round red bean with a thread of white along part of the seam. Slightly sweet and starchy.

Anasazi: New World native (present-day junction of Arizona, New Mexico, Colorado and Utah). It is a white speckled bean with burgundy to rust-brown. Slightly sweet.

Appaloosa: New World native. Slightly elongated, curved, one end white and the other end mottled with black and brown. Holds it shape well. Slightly herbaceous and piney in flavor.

Black Bean: New World native. Shiny, true black uncooked. Creamy texture when cooked. Flavor has an unusual, faintly sweet note, reminiscent of chocolate.

Cannellini/White Kidney Bean: New World (Argentina) native, now much loved and used in Italy. Creamy texture, slightly nutty.

Cranberry: New World (Colombia) native. Ivory or tan, beautifully mottled with striations of red, burgundy, even bright pink. A melty, creamy texture, a little nutlike.

Great Northern: New World native. A white bean, slightly larger than the navy, meltingly textured.

Kidney Bean: New World native. Kidney shaped, shiny dark-red seed coat. Cooks up creamy, with a little sweetness. Mild in flavor.

Mung: India/Pakistan native. Small, almost round, green with a small white stripe along part of its seam. Mild and starchy.

Navy: New World native. Smaller white bean. Soft but not creamily so. A pleasant neutral flavor.

Pinto: New World native. Pink-puff bean mottled with a deeper brown-burgundy. It cooks up plump, creamy, a little sweet, mild.

These bean varieties, and hundreds of others, have been used to create extraordinary dishes that represent a place in the world: locally grown ingredients and traditional flavor that truly give a taste of a place.

Various regions of the world are home to some of the most delicious bean dishes. Travel to Tuscany and try Ribollita, a hearty, broth-based soup similar to minestrone with the addition of stale, day-old bread to thicken the consistency. In Mexico, beans take center stage in Frijoles Refritos (Refried Beans), a classic dish featuring cooked, mashed pinto beans made with pork lard and onion. According to Mexican food authority Diana Kennedy, "mashed and fried beans can appear on a Mexican table three times a day: with breakfast eggs, as the main meat course at midday, and with evening tacos." Pinto beans are the most commonly eaten bean in northern Mexico, while black beans are more common in southern Mexico. And in Asian kitchens, you can find Rajmah, red kidney beans cooked with garlic, ginger, tomato sauce, and spices like cumin seed, turmeric, coriander, garam masala, and asafoetida powder.

To begin your exploration of beans around the world, you don't have to travel far. Simply visit The World Bean Kitchen: Passport to Flavor, a website supported by the Northarvest Bean Growers sharing global bean recipes and culinary insights from chefs at the Culinary Institute of America. Also, be sure to read our interview with Mary Lee Chin for more insights into Beans in Asian Cuisines, and check out our March Fast Facts article to learn about other delicious global dishes.

Happy Cooking and Bean Appetite!

[1] Production Facts. (n.d.). Retrieved March 06, 2017, from http://www.usdrybeans.com/industry/production-facts/

[2] Dragonwagon, C. (2011). Bean by Bean - A Cookbook. More than 175 Recipes from Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans, Even Sweet Beans! New York: Workman Pub.

# data[].attributes.attachment_link.description
From the red beans and rice of New Orleans to the cassoulets of Southwest France, dry beans are a wonderful staple enjoyed across the globe. Examining the types of beans grown in different parts of the world and tasting the various dishes they create provides a delicious culinary adventure and is a way to understand the traditions and history of a place and the people who live there.

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History of Beans - Origins of Different Types of Beans

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History of beans is long and interesting. We eat beans since the ancient times when they were a wild plant. After thousands of years of cultivation of this plant, we still eat them in cuisines that are savory and desserts

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It's easy to make jokes about different types of beans and the effects they have on flatulence, but the focus should be on just how nutritious things like pinto beans can be for our health.

For instance, did you know that many types of beans, such as anasaiz beans and pinto beans, are some of the top cancer-fighting foods around? It's true. But that's not all beans do. Pinto beans nutrition also benefits the heart and more.

Pinto Beans Benefits
1. May Slow Tumor Growth
Pinto beans contain antioxidants called polyphenols, which may prevent some forms of cancer, according to the American Journal of Clinical Nutrition. Pinto beans also contain kaempferol, which is a flavonoid known to help reduce inflammation. These beneficial antioxidants may slow the growth of tumors while increasing the survival rate of much-needed healthy cells. ( 1)

Studies have found benefits of eating foods that contain kaempferol include reducing the risk of developing cancer. This is the result of the anti-inflammatory and antimicrobial properties making the pinto bean a great food for possibly preventing, and even treating, some diseases, even potentially cancer. ( 2)
2. Reduce Heart Disease Risks
Pinto beans may be helpful in reducing cholesterol levels and therefore the risk for heart disease. By having about a half cup of pinto beans on a daily basis, studies published in the Journal of the American College of Nutrition show that it can help reduce your total cholesterol and LDL cholesterol levels. This works by replacing a protein source that's high in fat with pinto beans, which have almost no fat. The increase in dietary fiber consumption can also help lower your cholesterol, ultimately reducing the risk for developing heart disease as a powerful cholesterol-lowering food. ( 3)
3. Potentially Help Lower Risk of Breast Cancer
The American Academy of Pediatrics studied premenopausal women who were asked to complete a dietary questionnaire dating back to adolescent years. The study reveals that those women who had more total dietary fiber intake at an earlier age through adulthood were associated with significantly lower breast cancer risks, suggesting that a high-fiber diet during adolescence and early adulthood may be particularly important.

Digging a little deeper, sex steroid hormone levels are known to be strongly related to breast cancer development. A diet high in fiber is thought to reduce the risk of breast cancer by inhibiting reabsorption of estrogen. ( 4)
4. Fight Diabetes
With the rise in obesity, diabetes is a growing concern. Pinto beans may offer some help, not only in reducing the risk, but in helping keep blood sugar levels in check. The complex carbohydrates that pinto beans contain are useful due to a slower digestion process. This can increase fullness and satiety and help regulate glucose and insulin levels. Additionally, the fiber they contain can help reduce the risk of metabolic syndrome, which affects glucose levels, making pinto beans the perfect addition to any diabetic diet plan.

According to recent research, subjects with type 2 diabetes were placed in a high-legume diet of about one cup per day. After three months, there was a notable decrease in hemoglobin A1c, indicating a reduced risk of heart disease and diabetes. ( 5)
5. Provide Beneficial Fiber
While pinto beans provide protein in our diets, they're great at providing fiber too, something most U.S. diets lack. The Harvard School of Public Health suggests that children and adults consume about 20 to 30 grams of fiber per day; however, most in the U.S. get only about 15 grams a day. Fiber aids in releiving constipation and may reduce the risk of heart disease and type 2 diabetes. ( 6, 7)

Pinto Beans Nutrition

One cup of raw, mature pinto beans contain about: ( 8)

670 calories

121 grams carbohydrates

41.3 grams protein

2.4 grams fat

29.9 grams fiber

1,013 micrograms folate (253 percent DV)

2.2 milligrams manganese (111 percent DV)

1.4 milligrams thiamin (92 percent DV)

1.7 milligrams copper (86 percent DV)

340 milligrams magnesium (85 percent DV)

793 milligrams phosphorus (79 percent DV)

2,689 milligrams potassium (77 percent DV)

53.8 micrograms selenium (77 percent DV)

9.8 milligrams iron (54 percent DV)

0.9 milligram vitamin B6 (46 percent DV)

4.4 milligrams zinc (29 percent DV)

0.4 milligram riboflavin (24 percent DV)

218 milligrams calcium (22 percent DV)

12.2 milligrams vitamin C (20 percent DV)

10.8 micrograms vitamin K (14 percent DV)

2.3 milligrams niacin (11 percent DV)

How to Cook Pinto Beans

Like other beans, preparing pinto beans from scratch offers more nutritional benefits versus buying the canned versions. The reason for this is that the canned varietes retain less iron, magnesium and potassium thiamin and riboflavin than the homemade, boiled option. Folate is also lost during the manufacturing processing of canned pinto beans, and they have way more sodium - about 409 milligrams per serving as compared to two milligrams per serving when you make them at home, something to be aware of before purchasing. If you choose the canned option, make sure to rinse them well before eating or buy the low-sodium version. ( 9)

Pinto Bean Recipes
Crockpot Turmeric and Curry Pinto Beans with Bone Broth and Kale
Serves: 6

INGREDIENTS:

1 pound dry pinto beans

6 cups bone broth (use water or vegetable broth for vegans and vegetarians)

2 cups chopped kale or spinach

DIRECTIONS:

1. Rinse and sort beans, pulling out any that don't look good, and then place in a bowl.

2. Add warm water, covering the beans by about 2 inches, and let soak overnight.

3. The next morning, drain and add beans to a crockpot.

4. Add 6 cups bone broth and the bay leaf.

5. Add the turmeric, curry, garlic, cilantro (save a few sprigs for garnish), cinnamon, a little black pepper and vinegar.

6. Cook on low for 8-9 hours or on high for about 5 hours.

7. Once the beans are tender, add salt and pepper to taste.

8. Place a small handful of spinach or kale in the bottom of your serving bowl or cup.

9. Add one cup of beans.

10. Top with a dollop of your favorite plain kefir (optional) and serve with sprig of cilantro for garnish.

Here are a copule more pinto bean recipes to try:

History of Pinto Beans

Pinto beans have been around for centuries, and even today, some organizations and churches in the Deep South have pinto bean suppers for social gatherings. Though beans sometimes get a bad rap for their well-known, and sometimes embarrassing, gas-causing side effects, the nutritional value is vast, and they're easy on the pocket.

Pinto beans are similar to the cranberry bean in appearance in their dried form, as they're beige in color with brown splotches and stripes that have given them their name "pinto," which means painted in Spanish. However, once they're cooked, those creative-looking, paint-like splotches disappear, leaving the beans a solid brown color.

The Spanish call them frijol pinto, meaning speckled bean, but in South America, they're called poroto frutilla as a reference to what's known as the strawberry bean. Furthermore, Portugal calls them feijão catarino, and Brazil calls them feijão carioca, meaning mottled bean. In fact, Brazil has been cultivating this little nutrition-packed bean since 3000 BCE, making it a staple of most meals with rice, pasta, potatoes and yams.

The pinto bean is a variety of the common bean also known as the string bean. Typical ways of consuming the pinto bean are whole or refried, and they're the mainstay for a good burrito. Pinto beans are often used in a spicy stew called chili con carne, though kidney beans, black beans and many and others are used in this delicious stew as well.

Beans are pretty important crops with the global harvest estimated at 18.7 million tons and grown in about 150 countries on approximately 27.7 million hectares. Folk medicine claims beans as a natural remedy for acne, bladder problems, burns, heart conditions, diabetes, diarrhea, diuretic issues, eczema, hiccups, rheumatism and sciatica. ( 10)

What's known as the wild common bean, scientifically labeled as Phaseolus vulgaris, still grows today in the Andes and Guatemala. However, pinto beans, as well as the great northern bean and small red and pink beans, are mainly found in Durango in the central Mexican highlands. It's unclear as to the exact date of the domestication of beans, though evidence dates back to archaeological as far as 10,000 years ago in Argentina and 7,000 years ago in Mexico. ( 11)

Most U.S. dry beans are produced for human consumption as an important staple crop. However, they're also used as animal feed in other parts of the world. Currently, the United States is the sixth-leading producer of dry edible beans with approximately 20 percent of U.S. dry bean supplies making their way to the export market, which is nearly 14 percent of the domestic dry bean consumption.

According to the 2007 Census of Agriculture, "6,236 U.S. farms produced dry edible beans (excluding dry lima beans) on 1.46 million acres, 24 percent of which was under irrigation." More than 25 percent of the irrigated land was in Nebraska, holding the rank as the No. 3 top producer. North Dakota produced the most dry beans, totaling 38 percent nationally in 2006-08. Michigan hit at 14 percent, Nebraska provided 11 percent, Minnesota gave 10 percent and Idaho came in at 7 percent with the average farm value of the dry bean crop totaling $759 million in 2006-08 and $2 billion in estimated consumer sales. ( 12, 13)

The U.S. produces many kinds of dry edible beans with pinto beans as the leading variety at about 42 percent. Black beans hit at about 11 percent, while the garbanzo bean, or chickpea, comes in at 5 percent.

Side Effects of Pinto Beans

Pinto beans are famous for causing intestinal discomfort and flatulence, which can happen due to the large amounts of fiber and a sugar they contain called oligosac charide . This sugar is difficult to break down during the digestion process and usually does not break down until it gets to the large intestine, where useful bacteria live. It's this process that produces the often annoying and uncomfortable gas. ( 14)

To help minimize the gas-causing properties of beans, the Centers for Disease Control and Prevention suggests soaking dried beans in water and changing the water a few times. Canned pinto beans are known to produce less intestinal gas - however, make sure you rinse them to help reduce the high amounts of salt they usually contain. There are some over-the-counter enzymes that may help. Check with your doctor to see what's best.

Another risk that you should be aware of is the iodine. For those suffering from thyroid cancer, it's common that radiation is part of the treatment process. The Thyroid Cancer Survivors' Association notes that pinto beans are iodine-rich foods, and consuming excess iodine during treatment may reduce the effectiveness of the radiation. ( 15)

Final Thoughts on Pinto Beans

Pinto beans are easy to make and can go in just about anything from salads to burritos and wraps as well as soups. The nutritional and health benefits are phenomenal, including possible reduction in tumor growth, lowering blood sugar levels that can greatly help diabetics, reducing breast cancer risks and heart disease risks, all while offering beneficial fiber.

So if you're looking for a nutrient-packed superfood without the added fat, try out some pinto bean recipes today.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I'm offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

# data[].attributes.attachment_link.title
The Kaempferol Flavonoid & Antioxidants in These Beans May Slow Tumor Growth

# data[].attributes.attachment_link.description
It's easy to make jokes about different types of beans and the effects they have on flatulence , but the focus should be on just how nutritious things like pinto beans can be for our health. For instance, did you know that many types of beans, such as anasaiz beans and pinto beans, are some of the top cancer-fighting foods around?

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Miso is a salty paste made from fermented beans (usually soybeans) that has been a staple ingredient in the Japanese diet for thousands of years. It can also be made using certain grains, such as fermented barley, rice or oats, mixed with salt and a bacteria called koji - which results in a range of miso tastes, colors and uses. Miso is one of the best condiments to keep on hand, as it's versatile in recipes and packed with some noteworthy health benefits.

Known in the Western world as the main ingredient used to make miso soup, time-honored miso paste has been used traditionally to help battle health conditions, including:

relieving fatigue

regulating digestive and intestinal functions

protecting against gastric ulcers

decreasing cholesterol and blood pressure levels

preventing inflammation

lowering risk for diseases associated with lifestyle factors, like cancers and heart disease

But Wait, How Can Miso Soup Be Healthy If It Contains Soy?

Soy is a controversial topic, and generally I am in the "no soy" camp. How come? Today, soy is touted as a "health food" that's high in plant-based protein, and therefore it's added to numerous processed products - especially things like packaged veggie burgers made with soy lecithin, soy milk, soy yogurt and so on. Of course, soy is also the main ingredient in soybean oil and soy protein powder (where it's called "soy protein isolate"). But while some promote the benefits of soy, evidence shows that most forms of soy should be avoided.

What's the problem with soy? Is soy bad for you, and hasn't it been included in Asian diets for centuries? The majority of soy used today in commercially sold products is far from the type traditionally consumed in Japan and other parts of Asia. An extremely high percentage of all soy grown in the U.S. today - roughly 94 percent - is genetically modified (GMO) and is not harvested the same way as traditional soy was for generations; therefore, it doesn't provide the same nutrition benefits or digestibility.

According to a 2013 report published in The Journal of Nutrition, the source of soybeans and the processing procedures used to make soy products are believed to be important aspects to consider - mainly because these have significant effects on the content of certain bioactive protein subunits and "antinutrients" found in soy. The same report also mentions the documented potential safety concerns with increased consumption of soy products.

Negative impacts of soy products have been observed in thyroid and reproductive functions as well as certain types of carcinogenesis. Overall, existing data regarding soy's risks is somewhat inconsistent or inadequate still (which is why the topic continues to be debated hotly), but the health benefits of consuming soy protein or isolated soy products are not well supported at all.

What sets miso apart - and similarly natto and tempeh, two other soy products - is that they're fermented sources of soy. When you ferment soybeans, you have a completely different product that yields a completely different set of available nutrients. Organically grown fermented soy products like miso, tempeh or natto are the only types of soy I recommend consuming for this reason.

Miso Nutrition Facts
One tablespoon of miso paste has roughly:

34 calories

2 grams protein

1 gram fiber

4.5 grams carbs

1 gram sugar

0.07 milligram copper (8 percent DV)

0.146 milligram manganese (8 percent DV)

5 milligrams vitamin K (6 percent DV)

0.44 milligram zinc (4 percent DV)

27 milligrams phosphorus (4 percent DV)

12.3 milligrams choline (3 percent DV)

The biggest benefit of miso is that it's brimming with probiotics. Because miso is fermented, it's filled with beneficial, live probiotic cultures that have many upsides. You can think of probiotics as the "good bacteria" that inhabit our gut environment and balance "bad bacteria" that we obtain from poor-quality foods, toxins in the environment, contaminated water, pollution and so on.

Probiotics can help boost immunity - just like toxins enter our system and make us sick, probiotic microscopic organisms take residence in our digestive tract and actually benefit us. According to a 2013 study by the Research Institute for Radiation Biology and Medicine at Hiroshima University in Japan, aside from containing probiotic cultures, miso is also a great source of numerous essential nutrients including "vitamins, microorganisms, salts, minerals, plant proteins, carbohydrates, and fat."

Miso also contains both antioxidant compounds and certain antinutrients. While normally we hear the word antinutrients and think of grains, legumes, nuts and seeds that haven't been properly prepared and, therefore, can potentially lower our nutrient absorption and interfere with digestion, some antinutrients can also be beneficial. In fact, another common name for antinutrients is "phytochemicals."

What exactly are antinutrients? Various phytochemicals (also called "phytonutrients") are built into nearly all plant foods and serve the purpose of protecting the plant's survival, since they keep away certain predators like bugs or rodents. Phytonutrients are known to have cancer-fighting properties and can also help control blood pressure, cholesterol, inflammation and oxidative stress.

Many studies have shown that fermentation has positive effects on antinutrients, helping to reduce the types that block nutrient absorption and, therefore, releasing more beneficial vitamins and enzymes. Fermentation also makes digestion of grains and beans that are used to make miso easier.

A 2002 study conducted by The Department of Foods and Nutrition at Haryana Agricultural University of India found that fermentation of various foods including rice, whey, greens and tomatoes drastically reduced the contents of antinutrients including phytic acid and and trypsin inhibitors, while significantly improving the digestibility of both starch and protein molecules.

5 Benefits of Miso and Miso Soup

1. Provides Beneficial Probiotics

Because miso is fermented and contains live active cultures, you can think of it as acting similarly on our digestive system as yogurt. However, one of the benefits of fermented miso is that it contains no dairy and is a suitable source of beneficial probiotics for people with lactose intolerance or dairy sensitivities to foods like kefir, yogurt and cultured cheeses.

The probiotic bacteria found in fermented foods thrive in our gut microbiota, increasing our immunity and improving digestion. Probiotics are still being widely researched, but in recent years probiotics have been tied to health factors including:

enhanced digestion

improved immune function

lower incidences of allergies

better cognitive health

lower risk for obesity

mood regulation

appetite control and much more

2. Helps Improve Digestion

Eating miso in its most powerful, healing form - miso soup - is an easy way to improve digestion. Beneficial probiotics found in miso help combat digestive issues caused by an imbalance in gut bacteria, including constipation, diarrhea, gas, bloating and IBS. Probiotics are even beneficial for people suffering from serious conditions like food allergies, candida viruses, ulcerative colitis and leaky gut syndrome.

If you've been overdoing it on commercial dairy products, baked sugary foods, grains and farm-raised animal products, you can likely benefit from consuming plenty of probiotic-rich foods. Probiotics will help cleanse your system and are known for speeding up the body's ability to heal from gut-related illnesses.

3. Has Positive Effects on Blood Pressure

Although miso is high in salt (sodium), it's been linked to prevention of hypertension (high blood pressure) according to both epidemiological and experimental evidence. The researchers at Hiroshima University believe that the sodium in miso might behave differently compared with sodium chloride (NaCl) alone. These biological effects might be caused by longer fermentation periods of the soybeans, barley or rice grains above 180 days.

The study conducted at the Research Institute for Radiation Biology and Medicine found that systolic blood pressure in rats receiving 2.3 percent sodium chloride (NaCl) was significantly increased, but rats receiving the same amount of salt from miso did not experience these effects. The blood pressures of the rats on a diet of miso that was high in sodium did not increase despite their sodium intakes rising. Even though miso contains 2.3 percent salt, the rats' blood pressures were as stable as those who were fed commercial diets containing only 0.3 percent salt.

Other similar studies done on animals have found that long-term miso soup drinking also halts blood pressure increases in mice with salt-induced hypertension or organ damage. It's believed that this might be caused by a possible retardation of sodium absorption in the gastrointestinal tract or by the direct effects of nutrients in the miso soup made from soybeans. The decreases in blood pressure levels despite higher sodium intake were associated with decreases in cardiovascular risks and renal damage.

4. Has Anticancer Effects

Because miso provides immune-enhancing probiotics, vitamins and antioxidants including phenolic acids, ferulic, coumaric, syringic, vanillic, and kojic acid - it's not surprising that it's been linked to natural cancer prevention. Antioxidant content of miso seems to improve when it's been fermented for many months or even for years.

The Hiroshima University study also found that miso can be beneficial for preventing radiation injury and cancerous tumor progression. Researchers discovered that miso with a longer fermentation time (ideally 180 days) increased healthy cell survival in mice following radiation treatment and prevented tumor growth. Dietary administration of 180-day fermented miso was shown to inhibit the development of cancerous colon cells in mice. Overall, the incidence of gastric tumors in rats given a control was higher than those given the 180-day fermented miso. Other research shows that miso is also effective in scavenging free radicals and suppressing mammary cancer tumors including lung tumors, breast tumors and liver tumors in mice.

The prolonged fermentation process appears to be very important for protection against cancer and radiation effects. Miso at three different fermentation stages was tested in another study (early-, medium- and long-term fermented miso) and administered to mice for one week before irradiation. Animal survival in the long-term fermented miso group was significantly prolonged as compared with the short-term fermented miso group.

5. Good Source of Nutrients - Including Copper, Manganese and Vitamin K

Like other top probiotic foods including sauerkraut, kimchi and kombucha, miso helps to activate certain enzymes found in beans and grains that allow you to absorb the available nutrients they provide more easily. These include copper, manganese, B vitamins, vitamin K and phosphorus.

Other physiological properties of soybeans, especially when fermented, include important phytochemicals including vegetable fiber, isoflavones, saponin and melanoidin. Miso is also a decent source of plant-based protein, with about 2 grams per tablespoon serving.

A Brief History of Miso

Miso has been consumed for generations in parts of Asia, and it's still used on a daily basis in Japan as a flavor in miso soup and numerous solid foods. Considered an essential ingredient for Japanese cuisine, it gives miso soup its signature salty bite and healing properties. Today more than ever, miso is prized for its versatility in healthy cooking around the world. In the U.S., Europe and Australia, miso is growing in popularity - especially in the health food scene where it's commonly used in salad dressings, marinades, broths, meat stocks, soups and sauces.

As a "nitrogen fixer," soybeans are said to be easy plants to grow since they help maintain the fertility of soil. An old practice in Japan is to grow soybeans around the edge of a rice paddy because the two plants are believed to make good companions for one another; together they keep away insects and pests well.

Miso is traditionally made by combining cooked soybeans or other legumes with the bacteria (or mold) called koji ( Aspergillus oryzae). Soybeans are the traditional ingredient of miso, but almost any legume can be used (barley, chickpeas, lentils and fava beans). Koji is typically grown on rice and is often available from Asian food markets in this form, if you ever want to try making your own homemade fermented miso and miso soup.

Miso comes in a wide variety of flavors because altering any step of the process - ingredients, ratio of ingredients, fermentation time - will affect the taste of the finished product. In Japan, differences in taste have become regional specialties, with some areas producing sweeter miso and some producing darker, saltier miso. Hacho miso is made using only soybeans, while natto miso is made using soybeans and benefit-rich ginger root together. Most other types are made using a combination of soybeans and grains.

Miso Recipe Ideas

Treat yourself to some simple, homemade miso soup every day to easily take advantage of the many benefits that come along with consuming more probiotics and various nutrients. Or get creative and drop a tablespoon of miso into your favorite homemade dressing, stock or sauces for some extra saltiness, tang and punch.

Keep in mind that although miso's sodium doesn't seem to pose the same risks as the kind found in most packaged foods, it is a pretty salty food (one teaspoon has about 200-300 milligrams of sodium on average), and a little bit goes a long way. Sometimes just one teaspoon can add enough flavor to your meal, but using 2-3 is okay when needed, too.

Just make sure you look for quality miso, the kind that's organic (and made with fermented barley instead of soy, ideally). It's also important to buy refrigerated miso that has been fermented for at least 180 days (and even up to 2 years) and contains all of its live bacterial cultures.

If you come across powdered miso or miso soup that hasn't been stored in the refrigerated section of your grocery store, it won't contain the same beneficial probiotics. And if you don't make sure to buy certified organic miso, there's a good chance you're getting a product made with GMO soybeans (check for the USDA organic seal and words "certified organic" or "organic certified" on the label).

Interested in making your own homemade miso soup? Simple! Just drop one tablespoon of miso into boiling water and add some scallions along with your favorite nutrient-dense sea vegetables (such as nori or dulse). Want to take things a step further and make your very own miso from scratch? Here's how:

Homemade Miso Recipe
Ingredients:

6 1/2 cups organic soybeans or another legume (such as chickpeas or lentils)

8 1/2 cups koji

2 cups and 11 tablespoons sea salt

water

a glass jar with lid (large and thoroughly sanitized)

a heavy weight to place on top of jar

Directions:
1. Soak soybeans overnight before cooking. Rinse the soaked beans and cook them until very soft. After cooking, strain the soybeans and keep the water for later use.

2. Mash the cooked soybeans and place in a large mixing bowl. In a separate bowl, mix koji with 3 tablespoons plus 1 teaspoon salt and then dump the mixture into the bowl with soybeans. Combine all ingredients.

3. Take the water left over from cooking the soybeans and slowly add it to the soybean/koji mixture to achieve a good consistency. You want a consistency that can be formed into a tightly packed ball. If the ball cracks up or crumbles, the mixture is too dry, so keep adding more water slowly.

4. Roll the mixture into packed balls and place them in your jar. Pack them tightly to remove any excess air, and then press all the balls to form a flat sealed surface. Add the remaining salt to the surface and especially around the edges. Cover with a lid or heavy flat object with an added weight placed on top.

5. Let the miso sit for 180 days, up to one full year. Keep the jar in a room temperature/cool place, but not in the refrigerator or somewhere too warm in the sun. The warmer the environment, the quicker the fermentation process will happen. Check your miso regularly and remove any mold that might appear on the surface. When it's done fermenting and tastes to your liking, store it in the refrigerator (it lasts for several years!).

Miso Possible Side Effects

You'll get the most from miso when you consume it in small amounts. There are a few reasons why this is true: it can potentially cause allergies and comes along with soy risks. It's also always a good idea to ease into using probiotics for those who are new to them.

If you know you have a soy allergy, definitely stay away from miso. On the plus side, as with gluten products, fermentation likely changes some of the chemical structure of the soybeans and makes it easier to digest for most people since it becomes less inflammatory.

Soy products have been tied to hormonal problems because soy naturally contains phytoestrogens, which are estrogen-mimickers in the body. It's possible for soy to increase estrogen levels and raise the risk for conditions like breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders, so more miso (or any soy product) is not necessarily going to be better. While fermented soy poses less of a risk than processed soy, and provides many other benefits, it's still a good idea to consume only small amounts and to avoid all soy products if you have a known hormonal condition.

As far as introducing probiotic foods goes, it's best to ease into consuming these for most people. This allows your gut environment to slowly adopt and can help prevent diarrhea or other issues that a small number of people can face when introducing probiotics. Monitor how you feel and consider only having one to two sources of probiotics a day at first until you become more used to their effects.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I'm offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

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Miso Soup - Cancer-Fighting Probiotics in a Bowl - Dr. Axe

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Miso is a salty paste made from fermented beans (usually soybeans) that has been a staple ingredient in the Japanese diet for thousands of years. It can also be made using certain grains, such as fermented barley, rice or oats, mixed with salt and a bacteria called koji - which results in a range of miso tastes, colors and uses.

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As a child and young adult, I refused to eat beans. I didn't like the taste or texture of them. It wasn't until I was an adult that I learned to love beans. Now, I can't get enough of them. Beans are one of the most amazing foods we can eat. They are healthy, filling and a hearty addition to many dishes. Beans are economical and a great value for your money, especially if you buy dried beans. They are convenient, easy to cook and easy to store. Beans are highly versatile and can be used for spreads, stews, soups, entrees, sides and desserts. They can be transformed into burgers and sausages or tossed into salads. There are many types of beans, each with their own taste and texture - adzuki, black, black-eyed peas, cannellini, fava, garbanzo, kidney, navy, pinto, and soy to name just a few. Every cuisine around the world enjoys beans in recipes that range from easy to complex, comforting to elegant. Sit back and take a culinary trip around the world with me as we experience 10 different beans prepared in recipes from 10 different countries.

1. Black Soybeans and China

Despite its name, black bean sauce is not made from black beans. This favorite Asian sauce is made from fermented black soybeans, also known as Chinese black beans. It's easy to make your own Black Bean Sauce that you can add to your favorite vegetables or tofu: heat 2 tsp. peanut oil in a small saucepan over medium-low heat. Add 1 Tbs. fresh grated ginger, 2 minced garlic cloves and ¼ of an onion, minced, and sauté until softened, about 4 minutes. Add 1/3 cup fermented black soybeans and 1 seeded and minced red or green chile to the pan and stir well. Add 1 cup water, ½ cup tamari, ¼ cup brown rice vinegar and 1 Tbs. sugar and stir well. In a small bowl, mix 2 tsp. arrowroot and 1 Tbs. water. Add this mixture to the saucepan and allow the sauce to cook on low heat until it thickens. Remove from the heat and stir in 2 Tbs. fresh chopped cilantro. Serve on the side of steamed vegetables and pan-fried tofu. Read How to Make Your Own Vegan Chinese Dishes at Home for more tips and recipes.

2. Fava Beans and Egypt

Ful Medames, or Stewed Fava Beans, is a dish eaten all over the Middle East and is considered the national dish of Egypt. It is a breakfast dish of fava beans, garlic and lemon juice. It is sometimes mixed with hard-boiled eggs and so it makes sense that a few spoons of an already prepared tofu scramble could be incorporated into the dish, if desired. To make Ful Medames: Add 3 cups of cooked fava beans to a medium-sized saucepan and add enough water to cover the beans. Bring to a boil, let them cook for 10 minutes until tender and drain the water. Transfer the beans to a bowl and mash them a bit, if desired. Season the beans with 1 tsp. garlic powder, 1 tsp. ground cumin, ¼ tsp. cayenne pepper, and kosher salt and black pepper to taste. Toss with ¼ cup olive oil, the juice of 2 fresh lemons and 3 Tbs. fresh chopped parsley. Mix with scrambled tofu for a heartier dish that is perfect for breakfast, lunch or dinner.

3. Chickpeas and Ethiopia

When you add beans to a meal, it transforms from a side dish to a meal. For an Ethiopian dish that is easy to make and filled with amazing flavors, try my Ethiopian Beans and Greens Stew: saute 4 minced garlic cloves and 1 Tbs. fresh grated ginger in peanut oil until softened and browned. Add one small diced onion and saute until golden. Mix in a tablespoon or two of Berbere, an Ethiopian spice blend, and toss to coat the onions. Add 1 ½ cups of cooked chickpeas and 4 diced plum tomatoes and cook until the tomatoes soften and break down, about 5 minutes. Wilt in one large bunch of chopped kale, collards, spinach, or greens of your choice, by the handful, stirring often. Serve the dish as is or over quinoa and top with a dollop of vegan sour cream.

4. Cannellini Beans and France

The cassoulet is a classic French dish that is made with beans and meat and is cooked for a long time. It's named after the bowl it is traditionally cooked in, the cassole. Skipping the meat and upping the number of veggies results in a healthy, hearty Veggie Cassoulet. To make it: Heat 1 Tbs. olive oil in a Dutch oven over medium heat. Saute 1 diced onion and 3 minced garlic cloves for 6 minutes until the onion is softened. Add 3 chopped celery stalks, 3 chopped carrots, and 2 chopped parsnips and let them cook for 8 minutes or until they start to soften. Mix in 1 Tbs. tomato paste and then add 1 ½ cups diced tomatoes and 3 cups cooked cannellini beans. Season with 2 Tbs. fresh chopped parsley, 1 tsp. dried sage, 1 tsp. dried thyme, ½ tsp. black pepper, 1 fresh bay leaf and kosher salt to taste. Pour 2 cups low-sodium vegetable broth into the pot and bring it to a boil. Reduce the heat to low, add in 1 large bunch of chopped kale or greens of your choice, and let it simmer for 20 - 30 minutes or until all of the vegetables are tender and the liquid has been reduced by half. It should be saucy like a stew but not so much liquid that it's a soup. Transfer the stew to a deep baking dish with just enough liquid to keep it moist. In a small bowl, combine 1 cup bread crumbs, 2 minced garlic cloves, 1 Tbs. fresh chopped parsley and 1 Tbs. olive oil. Spread the bread crumb mixture over the top of the cassoulet. Bake at 400 degrees for 15 minutes or until the bread crumbs are golden brown and crisp. Serve while hot. Check out Paint Us like One of These Vegan French Recipes for more ooh-la-la dishes.

5. Black-Eyed Peas and India

Beans feature prominently in Indian cuisine. Chana Masala is a beloved dish made with chickpeas. My version of it uses black-eyed peas and so it is called Lobia Masala. To make it: saute a large chopped onion in oil for 4 minutes until browned. Add 1 tsp. ground cumin, 1 tsp. turmeric, 1 tsp. ground coriander, ½ tsp. ground cardamom, ¼ tsp. ground cinnamon and 1/8 tsp. ground cloves and mix so the onions are coated in the spices. Add 4 minced garlic cloves, a 1-inch piece of grated ginger, 1 seeded and chopped chile pepper, 1 tsp. garam masala, 1 tsp. kosher salt and ¼ tsp. cayenne pepper. Mix and cook for about 1 minute or until fragrant. Add 1 ½ cups diced tomato to the pan and stir. Scrape up any brown bits stuck to the bottom of the pan. Add 3 cups of cooked black-eyed peas and 1 tsp. agave nectar, stir and cover the pan. Continue to cook 6-7 minutes, stirring occasionally, until you have a saucy mixture. When it bubbles, remove the lid and lower the heat. Simmer 10-12 minutes until the sauce thickens. Turn off the heat and add the zest and juice of one lime. Cover the pan and let it sit for 5 minutes while the flavors get absorbed. Garnish with cilantro and serve over rice. Read How to Make Your Own Indian Food at Home for more tips and recipes.

6. Pinto Beans and Italy

Nothing is more comforting to me than soups filled with beans, greens and pasta. A favorite Italian soup is called Pasta e Fagioli or more informally, pasta fazool. This classic dish contains all 3 of these healthy, delicious ingredients. To make my Pasta e Fagioli: in a large stockpot, heat 1 Tbs. oil over medium heat. Saute 1 diced onion for about 4 minutes until softened. Add 3 thinly sliced scallions, 1 large diced carrot, 2 ribs of diced celery, and 2 cloves minced garlic to the pot. Let cook for 4 minutes until the vegetables soften. Mix in 1 tsp. dried rosemary and ¼ tsp. red pepper flakes. Stir in 6-8 cups vegetable broth and/or water and 2 cups chopped tomatoes. Bring the soup to a boil. Reduce the heat, cover and simmer for 10 minutes. Add 1 ½ cups cooked pinto beans and 3 cups cooked fusilli or other small pasta. Season the soup with salt and black pepper to taste. Add 1 large bunch of chopped chard, kale or other greens to the pot. Do not stir. Cover the pot and let the greens steam until they are a verdant, bright green. Uncover the pot and stir in the greens. Serve while hot. Sprinkle with vegan grated parmesan, if desired.

7. Pigeon Peas and Jamaica

Pigeon peas are legumes that are commonly used in Latin, Asian and Caribbean cooking. A traditional Jamaican dish combines pigeon peas (also called gungo peas) with rice, coconut milk and lots of spices. If you can't find pigeon peas, red kidney beans or black-eyed peas can be used instead. To make my Jamaican Rice and Peas: heat 1 Tbs. coconut oil in a medium saucepan over medium-high heat. Add 1 small chopped onion and cook for 4 minutes until softened and beginning to brown. Add 4 minced garlic cloves and 1 ½ cups brown rice and toss to coat the rice with oil. Mix in 1 tsp. kosher salt and 1 tsp. fresh grated ginger. Add 1 cup water or vegetable broth and 2 cups coconut milk. Stir well. Add 1 ½ cups cooked pigeon peas to the saucepan. Add 2 tsp. dried thyme and stir everything together. Add 2 fresh bay leaves. Let the rice cook until the liquids begin to simmer. Then lower the heat and cover the saucepan. Cook for 40 minutes or until the liquid is absorbed. Remove the pan from the heat and let sit for 10 more minutes. Uncover, remove the bay leaves, and fluff with a fork. Taste for seasonings and adjust if necessary. Squeeze lime juice over top.

8. Adzuki Beans and Japan

In Japan, osekihan, or red beans and rice, is a dish traditionally served to bless a young girl who has reached puberty. Today it is served for special occasions as well as an everyday dish. Also known as sekihan, this rice and adzuki bean dish is believed to help menstrual pain and increase milk production during lactation. Those may not be your reasons for wanting to eat it, but its delicious taste should be.

Traditionally, osekihan is made with glutinous rice, but you can also make it with regular red, white or brown rice as well. To make my Easy Brown Rice Osekihan: combine 2 cups brown rice with 3 ½ cups water and a pinch of salt in a medium-sized saucepan. Cover the pot and bring the water to a boil. Uncover the pot, stir the rice and reduce the heat to low. Recover the pot and let the rice cook for 30 minutes until the water is absorbed. Turn off the heat and let the rice sit for 10 more minutes. Uncover the rice and fluff with a fork. While the rice is cooking, rinse and drain 1 can of adzuki beans. Heat a little oil in a skillet and add the beans to the pan. Add 1 minced garlic clove and 1 tsp. fresh grated ginger. Cook the beans for several minutes until they are warmed through. Season the beans with kosher salt to taste. Combine the rice and beans in a bowl. Prepare your own gomashio by combining 1 tsp. roasted black sesame seeds with ¼ tsp. Hawaiian salt. Sprinkle the gomashio onto the rice and adzuki beans.

9. Black Beans and Mexico

Beans or frijoles are a staple of Mexican dishes, especially pinto beans, kidney beans and black beans. Refried beans are boiled and then fried and are commonly served as a side dish. Before I liked beans, I used to eat at Mexican restaurants and instruct them to leave the beans off my plate. Today I want a double order of refried beans, because I love them so much. I make my own refried beans and while you can use any type of beans, I prefer to make them with black beans. To make my Refried Black Beans: saute ½ of an onion, minced, 4 minced garlic cloves and 1 seeded and minced jalapeno pepper. Add 3 cups cooked black beans to the skillet and toss with the aromatics. Season the beans with 1 tsp. kosher salt, 1 tsp. ground cumin, 1 tsp. ground coriander and ½ tsp. black pepper and cook for a few more minutes. Garnish with 1 Tbs. fresh chopped cilantro and enjoy the fiesta. Read How to Cook Veggies Mexican-Style for more tips and recipes.

10. Red Kidney Beans and Puerto Rico

Another type of beans I would request be left off my plate were the stewed kidney beans they would serve at my favorite Puerto Rican restaurant. Actually, I would avoid the beans but spoon the amazing red sauce over my rice. Sometimes a bean or two would sneak its way into my rice and eventually, I not only learned to like these beans, I loved them. After I became vegan, I had to learn how to create this recipe myself so I could have them anytime I wanted them. It's just as delicious as I remembered. To make my Habichuelas Guisadas or Puerto Rican Stewed Beans: heat 1 Tbs. olive oil in a small saucepan over medium heat. Add 1 Tbs. sofrito and cook for 1 minute. Add 1 Tbs. alcaparrado or pimento-stuffed green olives to the pot. Stir in 2 cups cooked red kidney beans and 1 cup tomato sauce. Let the beans cook in the sauce for 2 minutes. Add 1 tsp. ground cumin, 1 tsp. ground coriander, ¼ tsp. black pepper, and kosher salt to taste. Stir and cook for 1 minute. Add 1 cup water. Cook uncovered for 20-25 minutes until beans are tender and the sauce has thickened. If the sauce gets too thick, add more water. Serve while hot.

That was fun, and there are still so many more ethnic cuisines to explore. You can try these recipes as written or substitute whichever beans you like best. Whether you are eating ful, lobia, chana, frijoles, fagioli or habichuelas, beans are a delicious and smart choice. What's your favorite bean dish? Let us know in the comments.

Lead Image Source: Lobia Masala by Rhea Parsons

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10 Ways to Cook Beans With Global Flavors

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Every cuisine around the world enjoys beans in recipes that range from easy to complex, comforting to elegant. Sit back and take a culinary trip around the world with me as we experience 10 different beans prepared in recipes from 10 different countries.

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You have heard numerous times about the many health benefits of beans - they're rich in fiber and antioxidants, yet low in fat - but you may be wondering how you can add them to your daily diet beyond the obvious chili or bean salad. Why not take a little journey around the world to explore bean dishes from other cultures? It may just inspire you to experiment with some new flavors and discover new bean-rich favorites!

Top 5 Bean Dishes from Around the World

1. Hielem: Originating from Tunisia, a country in northern Africa, hielem is a hearty soup made with beans, swiss chard and noodles. The soup usually includes a combination of lima beans (sometimes called butter beans) and garbanzo beans (chickpeas). Just before serving, the soup is topped with a spoonful of harissa, a paste made with fresh chilies, olive oil, and herbs. Common seasonings for the soup include onion, celery, parsley, and tomato paste. For harissa, spices you can use include fresh hot red peppers, mint leaves, garlic, cumin, coriander, and cayenne pepper. The noodles that work best in this recipe are thin ones; try angel hair pasta or thin egg noodles.

2. Cholent, Feijoada, and Cassoulet: These are essentially bean-rich stews simmered with meat or sausages, each a from different culture: cholent is a Jewish stew, feijoada hails from Brazil, and cassoulet is French. Feijoada uses black beans simmered with preserved meats, sausages and pork. In the absence of exotic ingredients, you can use corned beef, chorizo sausage (or any other sweet sausage of your choice), and pork ribs (adventurous types may use pig's feet). The French cassoulet uses a generous amount of white beans simmered with goose or lamb and mutton, as well as certain sausages (depending on the region). The Jewish cholent uses various kinds of beans simmered with beef and pearl barley. The main seasonings are paprika and garlic, and whole eggs (in their shells) are often added to simmer together with the beans, meat, and seasonings. The eggs absorb the flavor of the broth.

3. Asian Mung Bean Desserts: Beans in desserts? You bet! In many Asian cuisines, there are two beans that are often enjoyed in sweet desserts: mung bean and red azuki bean. Sprouted mung beans are the Chinese bean sprouts often found in stir-fry or noodle dishes. Both beans are both quite tiny (about the size of a grain of cooked pearl barley). A common way to serve them as dessert is to cook them in water with sugar, slices of fresh ginger, and pandan leaves, and then serve the resulting soupy mixture (either hot or cold) with a few spoonfuls of coconut milk as a topping. Or, if the mushy texture doesn't appeal to you, steam the beans to cook them, then serve with a simple vanilla syrup topped with a few slices of Chinese fried doughnuts. A pastry made with sweet bean paste is also a popular item; pretty much all Southeast Asian cuisines have a version of this dessert. If you have never tried these two beans, the main difference between the two is texture. Mung bean has a grainier mouthfeel (less mushy) than red bean.

4. Gigandes Plaki: Many of us associate Greek food with souvlaki skewers, deep-fried calamari, or gyros. But another staple is gigandes plaki, which is essentially the Greek version of baked beans. The traditional version calls for the giant white bean, but you can substitute frozen lima or butter beans. The beans are baked in the oven with tomatoes, onion, parsley, and garlic. Some versions include additional vegetables such as celery, carrots, or roasted red peppers. Cured meat or sausages are sometimes added.

5. Mujaddara or Mejadra: One of the most popular Middle Eastern dishes is falafel (deep-fried vegetarian patties made with chickpeas). Another staple among many Middle Eastern countries is mujaddara, which is essentially lentils cooked with rice or cracked wheat. The main feature of the dish is that it uses copious amounts of well-caramelized onion (most recipes encourage you to brown the onion as much as possible, even scorching some bits) to flavor the broth that cooks the lentils and rice. Add cumin while the onion is browning, and squeeze fresh lemon juice on just before eating.

The Bottom Line

Beans are truly unsung heroes - they are nutritious, cheap, and easy to cook with. Most dried beans only require that you pre-soak them the night before cooking, and they do great in slow-cooker dishes. By taking some inspiration from other cultures, you may discover new vegetarian staples to add to your family meal rotation.

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You have heard numerous times about the many health benefits of beans - they're rich in fiber and antioxidants, yet low in fat - but you may be wondering how you can add them to your daily diet beyond the obvious chili or bean salad.

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Our Favorite Bean Dishes | Epicurious.com

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When working with dried beans, budget ample time to reconstitute them. Allow ten cups of cold water for every pound of dried beans, and let the beans soak for 12 to 24 hours. Rinse several times before putting the beans in a large pot and covering them with three inches of cold water.