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Beans

Why Add Beans to Your Plate

This month, CNP is all about beans! Beans count as both a protein and a vegetable and are packed with things like protein, iron, and fiber, which keep our bodies feeling great! Checkout all the great things beans about beans!

  • Beans are an excellent source of protein, which provides energy and helps build, repair, and maintain body tissues
  • Beans are budget friendly- especially dried beans
  • Beans provide iron, which helps red blood cells carry oxygen throughout the body
  • Beans are a good source of fiber, which is good for your digestive tract
  • 1/4 cup of beans counts as a 1-ounce serving of protein
  • 1 cup of beans counts as 1 serving of vegetables
  • Enjoy beans on salads, in soups, in casseroles, on the side, over rice, and as dips

Learn more about beans on the MyPlate website.

Infographic about beans

All About Beans Videos

Dry and canned beans have the same nutrients, but canned beans usually have added sodium and cost about twice as much! Learn more about the cost comparison in this video.

Now that you know about the difference between dry and canned beans, walk through the nutrition facts label to learn about bean nutrients.

Wyoming Bean Facts

Did you know, a variety of beans grow in Wyoming?

  • Pinto: One of the top beans produced in Wyoming. Pinto beans are a great source of antioxidants. Try them in a burrito, in ham soup, or as a side dish.
  • Black: One of the top beans produced in Wyoming. Black beans are a great source of fiber and protein. Try them in tacos, mango salsa, and soup.
  • Great Northern: These beans are also known as cannellini or white Navy beans, but hold their shape in recipes better than Navy beans. Try them in soups, salads, and pasta dishes.
  • Kidney: These are a popular bean variety and are often found in commodity boxes and at food banks. Try them in 3 Bean Salad, meatless chili, and curry.
  • Red: Red beans are full of phytonutrients, iron, and phosphorus. Try them in chili or eat them with rice to make a complete protein.
  • Yellow: Yellow beans, or wax beans, are green beans without chlorophyll pigment. Try them in casseroles, salads, and as a snack.
  • Learn more about the Wyoming Bean Commission
infographic - text available in next column

Bean Recipes

Small orange squash stuffed with beans and rice
Feature recipe

Stuffed Kabocha Squash

Slightly sweet, a little spicy, and bursting with flavor, this stuffed kabocha squash can be made with or without meat for an easy family dinner.

Full Recipe »

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer.

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

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