Beans, beans good for your heart!
Why we should eat them & how in 5 easy bean recipes
Beans might seem humble, but these nutritional powerhouses are taking centre stage as affordable, versatile, and planet-friendly superfoods. Whether thrown in salads, simmered in stews, or whizzed into creamy dips, beans deliver big on flavour, nutrition, and positive environmental impact. The latter is something we’re especially passionate about at City Harvest food charity.
So here’s why you should eat them and five of our favourite and easy bean recipes to try at home.
Beans and Gut Health
Beans are like rocket fuel for your gut. Packed with both soluble and insoluble fibre, they feed beneficial gut bacteria, increase microbial diversity, and support a robust digestive system. The prebiotic fibre in beans passes through to the colon, where it’s fermented by good bacteria, producing short-chain fatty acids (SCFAs) like butyrate, which strengthen your gut barrier, reduce inflammation, and may lower your risk of colon cancer.
Studies show people who add beans to their daily diet see increases in healthy gut bacteria, which ripple out to boost immune health and even improve mood, thanks to the gut-brain connection. Regular bean eaters also enjoy steadier blood sugar and better regularity – so beans really are nature’s digestive goldmine.
Beans and Sustainability
Beans aren’t just good for you, they’re great for the planet. Compared to animal proteins, beans use a fraction of the water, land, and energy and generate much lower greenhouse gas emissions, often less than 1kg of CO₂ per 100g protein (beef can hit 30kg).
As nitrogen-fixers, beans naturally fertilise the soil, reducing the need for synthetic fertilisers and supporting healthier future crops. Their long shelf-life helps cut food waste, and their resilience means more reliable harvests even in tricky climates. Globally, shifting to more pulses and beans can free up land, shrink our carbon footprint, and bolster both health and food security
Beans: Nutrition & Sustainability Facts
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One cup (177g) of cooked kidney beans contains: 225 calories, 15g protein, 13g fibre, and significant folate, iron and manganese.
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Per 100g, cooked beans often deliver 8-9g protein, 20-27g carbohydrate, and 5-10g dietary fibre.
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Beans benefit the environment: 100g of protein from beans produces less than 1kg of greenhouse gases (vs almost 30kg for beef).
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Beans require dramatically less water and land than livestock- cattle need 20x the land and 43x the water per kilogram produced.
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Their long shelf-life helps fight food waste, and they help replenish soil nitrogen for future crops.
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UK bean, peas, and pulse consumption averages 28g per person per day – a level described as suboptimal for health and environmental goals. (According to a study by Cambridge University.)
Try these bean recipes for a delicious, health-boosting and eco-friendly kitchen win, your tastebuds, body, and the planet will thankk you.
5 easy bean recipes to try again and again
From kidney to black beans, they’re nutritional superstars and champions for gut health. Beans are also incredibly filling and act as a great swap for where you might normally eat meat. Check out these easy bean recipes, and let us know what you think!
1. Spicy Black Bean Burritos
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Ingredients: 1 can black beans (drained), 2 soft tortillas, 1 tbsp salsa, 1/4 avocado (sliced), 1/2 cup shredded lettuce
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Method: Heat beans with salsa in a pan for 3 mins. Spoon into tortillas, add avocado and lettuce, roll up and enjoy.
2. Classic Bean Salad
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Ingredients: 1 can mixed beans (drained), 1 diced cucumber, 1 diced red pepper, 2 tbsp olive oil, 1 tbsp lemon juice, salt, pepper
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Method: Toss beans, cucumber, and pepper with oil and lemon juice. Season and chill for a fresh, fibre-rich salad.
3. Speedy Kidney Bean Chilli
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Ingredients: 1 can kidney beans (drained), 1 can chopped tomatoes, 1 small onion (chopped), 1 tsp chilli powder, 1 clove garlic (minced)
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Method: Sauté onion and garlic; add tomatoes, beans, chili powder. Simmer 15 mins; serve with rice or crusty bread.
4. Creamy Butter Bean Mash
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Ingredients: 1 can butter beans (drained), 1 tbsp olive oil, 1 garlic clove, salt, pepper
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Method: Blend beans, oil, garlic, salt, and pepper until smooth. Warm gently and serve as a side or on toast.
5. Fast Chickpea Curry
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Ingredients: 1 can chickpeas (drained), 1 cup spinach, 1 can coconut milk, 2 tsp curry powder, 1 small onion (chopped)
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Method: Sauté onion, add curry powder, chickpeas, and coconut milk. Simmer 10 mins, stir in spinach until wilted. Serve with naan or rice.
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