For years, a humble pantry staple has been quietly doing its job in kitchens across the UK – providing sustenance, satisfaction, and a punch of nutrition in every serving. But with social media platforms like TikTok showcasing their benefits, beans are finally getting the attention they deserve. From alleviating anxiety to boosting fibre intake, claims surrounding legumes are being put under the microscope. So, what's behind this bean-filled buzz?
Historically, certain cultures have revered beans for their nutritional and culinary value. In Italy, 'mangiafagioli' (bean eaters) were once a proud tradition among the peasant population. Similarly, lentils form the backbone of South Asian dal, chickpeas and broad beans are central to Levantine cooking, and black-eyed beans are integral to many West African dishes. This shared appreciation for legumes is evident in both local and global cuisines.
Associate Professor Evangeline Mantzioris highlights the unique benefits of beans as a rich source of fibre, iron, zinc, and antioxidants – earning them a place in both protein and vegetable food groups. A single cup of cooked beans can provide up to a third of the recommended daily fibre intake of 25-30 grams, which is crucial for reducing the risk of conditions like bowel cancer.
When it comes to preparation, chefs and food writers weigh in on dried versus tinned beans. Sharon Salloum advocates for dried beans in Middle Eastern cooking, while Davies suggests they offer superior texture for salads where they need to hold their shape. Tinned beans, however, are celebrated for their convenience – perfect for soups, stews, and pasta dishes. NHS sources confirm that nutritionally, there is little difference between the two forms once cooked.
Ultimately, beans offer a versatile and cost-effective way to enhance meals. A can of supermarket beans typically costs around GBP1-2, making them an economical choice for bulking out dishes. Food writer Alice Zaslavsky suggests choosing beans based on colour, noting that deeper hues often indicate more intense flavours.