Lunchbox, Meatless Monday Option Black Bean Soup

A Meatless Monday Lunch Option. 

Yes, I believe children need animal products in their diet. Yes, I believe in eating meat...but, a healthy vegetarian meal on occasion adds in a different array of nutrients. All of wish are important. Balance is key.

Do you eat beans? We love beans at our house, we eat them quite a bit, especially in the winter. Over the weekend I made a big batch of From Scratch Black Bean Soup. I would like to say I made enough for us to eat some all week for lunch...it was so good, it didn't last. 

Beans provide a wonderful option for proteins, fiber, vitamins and minerals. Not all beans are created equal, though. Many have very different nutritional profiles. All should be soaked, or early germinated before cooking. 

Beans and Legumes have been a staple of many cultures for a VERY LONG TIME! Typically they are paired with grains like rice. This combination creates a complete protein profile. I always find it amazing to look at how cultures traditionally ate and combines foods and how they plays into what we know now with nutrition...pretty cool they inherently knew this.

Let's learn a little about some of our commonly use, and not so commonly used legume varieties. It might just inspire you to try something new.
​ 

Adzuki (Aduki) Beans

• Having a sweeter flavor, these means have been used as a dessert bean in Asia. 
• Adzuki beans are used in weight loss because of their high nutritional yield in comparison to their caloric intake. 
• Adzuki beans are used in Traditional Chinese Medicine as a yang tonic, and for those with weak digestion, as it is an easy bean to digest.
• It is one of the higher in protein content. 
• Adzuki Beans contain compounds helpful in the treatment of bladder infections.
• Adzuki Beans are one of the richest in the amino acid Alanine

​Black Beans

• Black Beans are higher in insoluble fiber than Garbanzo or Lentils (which are known for their content). This fiber is important as a prebiotic for the good bacteria in our digestive system. The bacteria consume the fiber and excrete Butyric Acid. A compound used as fuel for the cells lining the colon. 
• Black Beans are a source of Anthocyanins, the antioxidants associated with the dark coloring of fruits and vegetables. As well as other flavonoids such as quercetin, which works in the body to regulate histamine reactions for one. 
• The balance of protein and fiber works to regulate blood sugar. 
• Black Beans are one of the richest in the amino acid Aspartic Acid

​Garbanzo Beans

• Like Black Beans, the insoluble fiber in Garbanzo Beans is essential in the digestive tract health, but is less than that of Black Beans.
• Garbanzo Beans are a high source of Magnesium, 1 cup gives you 85% of your daily requirements (if you go off RDA).
• Garbanzo Beans supply important Folate, which is necessary for cell development
• It is also a source of flavonoids, such as Quercetin, but also Myrecitin, which is found in the skin. Myrecitin stimulates the production of glutathione in the liver.
• Garbanzo Beans are one of the richest legumes in the amino acid Arginine

​Kidney Beans

• Kidney Beans provide as much folate as black beans, putting them at the top of the list for legumes with folate. 
• Kidney Beans supply a significant amount of Vitamin B1 (Thiamin), which is important for neurotransmitters associated with memory.
• Kidney Beans are one of the richest legumes in Threonine, and a high source of the amino acids Tryptophan, leucine, mentionine, phenylalanine and apsartic acid

​Lentils

• Unlike most legumes, lentils do not require soaking before cooking. 
• Lentils provide significant amounts of B Vitamins. 
• The balance of Folate, Magnesium and Fiber in Lentils, creates the perfect combination for Heart health by lowering homocysteine levels and increasing oxygenation.
• Lentils are one of the legumes highest in iron. 35% of the daily requirements
• Lentils are also one of the legumes highest in protein.
• Lentils are one of the most nutrient dense legumes, with more protien, iron and folate
• Lentils are one of the richest legumes in Isoleucine, and a high source of the amino acids leucine, phenylalanine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, and lysine

​Lima Beans (Butter Beans)

• Rich Source of Molybdenum, a mineral that is useful in detoxifying sulfates.
• Significant source of copper, which is necessary in our hormone formation and regulation.
• Significantly more potassium than most other legumes. Potassium is an electrolyte necessary for healthy muscles, heart and blood vessels.
• Lima Beans are one of the richest legume sources of serine, and a high source of isoleucine and valine

​Navy Beans

• Navy Beans top the charts for Legume Calcium. It is balanced with Potassium and Magnesium to increase it's overall absorption.
• It's protein and fiber balance is important for maintaining blood sugar levels.
• Navy Beans are one of the richest legume sources of leucine, phenylalanine, valine, and proline, and a high source of tryptophan, aspartic acid, and serine

​Pinto Beans

• Pinto Beans have a significant amount of Selenium. Selenium is essential for reproductive function for both men and women. As well as for immunity, and mental health.
• Pinto Beans are also rich in Molybdenum.
• Pinto Beans are higher in Vitamin C than most legumes as well.
• Pinto Beans are a high source of proline

​Split Peas

• Higher than Black Beans as a source of Zinc, Potassium and Sodium.
• Contains Isoflavones (Daidzein), which works like a phyto-estrogen in the body. Phyto-estrogens can be useful for young women who have irregular menstrual period associated with low estrogen, or women who are entering menopause. 
• Split Peas provide Soluble Fiber, which creates a gel in the digestive tract. This gel is used to bind with bile to prevent its re-absorption as bad cholesterol, as well as coats and lubricates the digestive system. Reducing inflammation.
• Split Peas are one of the richest in tryptophan, cysteine, arginine, aspartic acid, glutamic acid, and lysine, they are also a high source of leucine, valine, and alanine

Main Lunch:

• Black Bean Soup: (I will share this recipe soon!) With some "fixin's" of cultured sour cream, this one is Kalona brand, green onions, and cheddar cheese. 
• Boiled Egg

Snack Time:

• Organic Popcorn: M1's pick for today
• Trail Mix