Legumes are an absolute “must” in a gluten-free diet! Not only are they high in fiber, iron, and folate, but they are also delicious and inexpensive! Beans are extremely versatile and can be added to anything for added nutritional value and taste. Here are a few quick ideas on adding beans into foods:
• Use chickpeas to make hummus and use as a spread on gluten-free bread or dip your veggies in it!
• Make a soup with black beans, peas, kidney beans, etc. in it! Chicken noodle is not an option, but a bean soup makes a tasty, fiber-filled option!
• Toss beans with a green, leafy salad.
• Mix beans and rice together for Mexican meals – an added bonus is that beans + rice = complete protein!
These ideas are just a start; there are countless ways to incorporate legumes into any diet! Beans are important for gluten-free diets because gluten-free diets can lack certain vitamins and fiber. One important point to remember is that beans may also be contaminated with wheat from processing. Read the labels on cans or bags carefully; a healthy option is to select legumes in their dry form and prepare from scratch: there is no processing here, and they are completely gluten free.
Here is an example of a delicious recipe – proof that a gluten-free diet can be healthy and delicious!
Three-bean Cassoulet (recipe from Taste of Home)
2 cans (14-1/2 ounces each) stewed tomatoes
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (15-1/2 ounces) great northern beans, rinsed and drained
1 can (16 ounces) butter beans, rinsed and drained
1 cup finely chopped carrots
1 cup finely chopped onion
2 garlic cloves, minced
1 bay leaf
2 teaspoons dried parsley flakes
teaspoon dried basil
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon pepper
Combine all ingredients in an ungreased, 3 qt baking dish. Cover and bake at 350 degrees for 60-70 minutes.
Recipe from Taste of Home
Thanks to Ashley Fowler, nutrition student from Clemson University for contributing this blog post!