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Really helpful for filling up on fewer calories, beans (aka legumes) can also truly be described as a superfood – providing enhanced protection against heart disease, diabetes and some cancers.
Packed with good for you stuff like fibre, folate and antioxidants beans form an important part of the diets enjoyed by some communities boasting a longer, and healthier, life. (Jamie Oliver’s raving about them in his Superfood programme.)
Beans are a special bonus for those of us trying to lose weight.
Not only do beans make a relatively low calorie meal satisfying, they also keep you feeling fuller for longer and help to regulate blood sugar. This means you’ll be less likely to feel the need for a sugary snack within an hour or two of eating lunch or dinner.
Protein is considered to be the number one food for making us feel full, with fibre coming in a close second. An interesting study by rearchers at the University of Warwick throws more light on the reasons why high protein foods make us feel full.
Most beans are packed with both.
The majority of people in the UK don’t get the recommended amount of fibre in their diets. The NHS recommends aiming for 30g a day – most of us only manage around 15g!
A recent study published in the Journal of Food Science, showed that while protein intake releases appetite suppressing hormones, the beneficial effects of fibre on appetite include slowing down the digestion process and helping control blood sugar levels.
WLR’s three best bean recipes include power-packed black beans, red kidney beans and borlotti beans. All are easy to make and delicious, take your pick from:
by Weight Loss Resources
This soup is tasty, easy and takes less than 20 minutes to make. Use parsley instead of coriander if you don’t like/can’t get fresh coriander.
Ready In: 20 mins
Prep Time: 5 mins
Cook Time: 15 mins
Calories Per Serving: 210 kcal
Serves: 4
1 tbsp olive oil |
1 clove garlic |
2 red onions |
2 tsp cumin |
1/2 teaspoon chilli powder |
2 x 400g cans black beans |
1 vegetable stock cube |
2 medium tomatoes |
25g Fresh Coriander |
Serve the soup in bowls with a little mound of salsa in the middle of each.
This soup freezes well in individual portions.
You can add this recipe, and a choice of thousands of other low calorie recipes, to your food diary in WLR, try it free
by Weight Loss Resources
This is great to eat hot or cold. Keep leftovers in the fridge for a tasty sandwich filling.
Ready In: 1hr 15mins
Prep Time: 15 mins
Cook Time: 1 hour
Calories Per Serving: 328 kcal
Serves: 4
1 tbsp olive oil |
1 medium onion |
2 sticks celery |
1 medium carrot |
1 small sweet red pepper |
1 clove garlic |
2 tsp ground cumin |
1 tsp ground coriander |
1 tsp chilli powder |
1 400g can of black beans |
1 400g can of kidney beans |
2 tsps lemon juice |
15g tomato puree |
1 medium egg |
80g breadcrumbs |
Salt and pepper to taste |
Preheat the oven to 180/gas mark 4, and line a loaf tin with baking parchment - with a 4cm overhang to make it easier to get the loaf out after cooking.
Allow the loaf to cool in the tin for 5-10 minutes before taking out and slicing up to serve.
This is nice with the accompaniments you would normally have with fajitas: a dollop of low fat Greek yoghurt (instead of sour cream), some fresh tomato salsa and (if you can spare the calories) a little guacamole. Yum!
If you’d like to put your own twist on this recipe, you can add it to ‘My Recipes’ in WLR, make your tweaks and get the calories per portion calculated for you as you add and subtract ingredients - you can try it out free
by Weight Loss Resources
The walnuts add texture and taste to this quick and easy chilli. Adjust the amount and strength of chilli powder you use to suit your preferred heat level.
Ready In: 50mins
Prep Time: 15 mins
Cook Time: 35 mins
Calories Per Serving: 421 kcal
Serves: 4
1 tbsp olive oil |
1 large onion |
2 cloves garlic |
1 medium red pepper |
1 medium yellow pepper |
1 medium green pepper |
1 tsp dried cumin |
1 tsp dried coriander |
2 tsp chilli powder |
1 tsp dried oregano |
100g raw walnuts |
1 400g can chopped tomatoes |
10g tomato puree |
0.5 tsp sugar |
2 tsp lemon juice |
1 400g can borlotti beans, drained |
1 400g can kidney beans, drained |
1 pint made up vegetable stock |
Salt and pepper to taste |
Preheat the oven to 180/gas mark 4, and line a loaf tin with baking parchment - with a 4cm overhang to make it easier to get the loaf out after cooking.
Serve with rice or flour tortillas, and a simple salad of chopped onion and tomatoes.
If you’ve been eating the typical UK diet – relatively low in fibre – increase your fibre intake slowly, over a period of weeks, to give your body a chance to adjust. You’ll probably find yourself a little more ‘windy’ as you increase your intake!
Thousands of people have lost weight using the tools, information and advice in WLR, you can try it Free for 24 hours
Thousands of people have lost weight using the tools, information and advice in WLR, you can try it Free for 24 hours
£5 discount here on wlr
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