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  • Writer's pictureCoach K

Powerful Plant Protein

Updated: Apr 10, 2019

Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.”— Daniel 1:12

Do you love beans like I love beans??

If not, maybe you will after reading this blog post AND trying the easy recipe I've included. Beans are one of nature's most perfect foods. The use of lentils has been traced back thousands of years in parts of the present day Middle East. Chickpeas/garbanzos, lentils and fava beans have been found in Egyptian tombs!

From creamy cannellinis, meaty garbanzos, flavorful lentils, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Beans are even Biblical! The “pulses” Daniel ate instead of the King’s meat are actually beans. And remember Jacob and Esau in Genesis 25:34?! Dare I say GOD wants you to eat beans?


Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

During my time living in Medellin, Colombia I consumed more beans (aka “frijoles”) than ever before. They grow in abundance there and are even cheaper than in the U.S. Red beans are the most popular but chickpeas, lentils and black beans are also widely available. As a vegan I was excited to see these staples in a country that's heavily meat and starch. My only challenge was that at restaurants they often used a meat based broth so I found it best to make them at home.

Beans at La Mayorista Market in Medellin, Colombia

What To Do With Beans

Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

  • Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.

  • Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.

  • Top a green salad with 1/3 cup of your favorite bean.

  • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.

  • Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

  • Be sure to wash and clean the beans first.

  • Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).

  • After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.

  • To aid digestion (reduce gas!), add kombu, bay leaf, cumin, anise, or fennel to the water

  • Cover and simmer for the suggested time.

  • Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process and your beans might be tough.

Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can. If you do use canned beans, purchase them organic in BPA free cans.

How about a super easy recipe to try out? We made this Red Lentil & Kale soup in The Rebirth Experience this week and it was a HIT. I promise you'll have it simmering away in 15 minutes and love it! Click here or the picture below to get a direct download of the full recipe.


Would you like help learning how to choose and cook healthy foods like beans? Curious about how faith-based health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!


After losing over 60 lbs, lowering my cholesterol by 50 points and reversing diabetes, I decided to start a program that would help other women also achieve their goals in a faith-based environment. I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, the Lord led me to create The Rebirth Experience to help women across the country reverse disease, boost energy and lose weight! Join the Community and get recipes, group coaching & quarterly cleanses to increase your chances for lasting success with your health. Or work with me one-on-one and I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Book time with me today and let's chat!

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