Two dietitian-approved easy bean recipes to support your weight-loss and blood sugar goals

  • 1 Minute Read
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Easy bean recipes give you a two-for-one deal as they aid weight loss and help control blood sugar. Check out two of my favorite bean recipes and the many reasons I include beans in my diet.

Easy bean recipes

Why include easy bean recipes for weight loss?

Beans are naturally low in calories and high in fiber-important if you are trying to lose weight. Eating low-calorie, high-fiber foods helps you feel full and satisfied without adding too many calories.

Beans are versatile and affordable sources of plant-based protein. I add them to soups and salads and make protein-rich dips like this easy classic homemade hummus with garbanzo beans.

Beans are a good fiber source-both soluble and insoluble

Beans contain a mix of soluble and insoluble fibers. While soluble fiber helps lower cholesterol and decrease blood sugar spikes, insoluble fiber helps add bulk to your stool to keep you regular.

Already eat a lot of beans? Click here for a list of other fiber-rich foods.

In addition to being a good fiber source, beans are a nutrient powerhouse


Plant-based proteins from foods like beans are a healthy choice whether you follow a vegetarian or meat-based eating plan. A 1/2 cup serving of cooked beans contains 7-8 grams of protein and no saturated fat. This is the same amount of protein in one ounce of cooked chicken.

Rich in micronutrients

Beans and legumes are good sources of B vitamins, folate, iron, phosphorus, and zinc. Including nutrient-rich foods in your diet helps you stay healthy and prevents deficiencies naturally.

My favorite easy bean recipes

Roasted chickpea appetizer

This appetizer is easy to make and gluten-free. In addition to being nutritious, did you know that chickpeas can help with weight loss?

Don't wait till you go to a party to try out this recipe, an excellent stand-alone appetizer, salad topper, or an addition to a Mediterranean platter.

Nutrition Facts (serving size = 1/4 cup): 69 calories, 2.9 grams total fat, 8.6 grams carbohydrate, 2.4 grams fiber, 2.6 grams protein, 166 milligrams sodium

Quick-and-easy black bean tostadas

These tostadas come together quickly, making for a perfect weeknight dinner. With a can of black beans on-hand, some corn tortillas, and the toppings of your choice, this dinner is ready in 12 minutes.

Warning: Make sure you have extra napkins handy for this messy meal.

Nutrition Facts (serving size = 1 tostada): 165 calories, 5 grams total fat, 26 grams carbohydrate, 9grams fiber, 134 milligrams sodium.

Looking for more easy bean recipes?

The MyNetDiary Premium recipe collection has you covered! Many of these dietitian-approved recipes contain beans. Just look for the chef-hat icon, then filter to find the recipes with beans and peas as the main ingredient.

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Foods & Recipes->"Beans, Peas, & Soy"
Feb 22, 2021
Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.

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