Did you know that a 1/4 cup dry (55 g) serving of Canary Beans contains approximately 190 calories? Whether you're looking for a nutritious addition to your meals, trying to lose weight, or simply looking for a tasty new ingredient to cook with, Canary Beans might just be what you need.
In addition to being low in calories, Canary Beans are also packed with essential vitamins and minerals, including iron, potassium, and folate. They're also a great source of dietary fiber, which can help keep you feeling full and satisfied for longer periods of time.
In this article, we'll explore some of the nutrition facts and health benefits of eating Canary Beans, as well as how to cook them and some recipe ideas to get you started.
Calories in Canary Beans
As mentioned earlier, a 1/4 cup dry (55 g) serving of Canary Beans contains approximately 190 calories. However, it's important to keep in mind that the calorie count can vary depending on how the beans are prepared and cooked.
Canary Beans Nutrition Facts
In addition to being low in calories, Canary Beans are also a great source of nutrition. A 1/4 cup dry (55 g) serving of Canary Beans contains:
- 15g protein
- 31g carbohydrates
- 11g dietary fiber
- 10% daily value of iron
- 15% daily value of potassium
- 25% daily value of folate
Overall, Canary Beans are a nutritious and tasty addition to any diet.
Health Benefits of Eating Canary Beans
Eating Canary Beans can provide a number of health benefits, including:
- Improving heart health
- Regulating blood sugar
- Reducing inflammation
- Boosting energy levels
These benefits are due to the vitamins, minerals, and dietary fiber found in the beans.
How to Cook Canary Beans
Canary Beans can be cooked in a variety of ways, including boiling, pressure cooking, and slow cooking. Here's a basic recipe to get you started:
- Sort the beans to remove any debris or damaged beans.
- Rinse the beans in cold water.
- Soak the beans in cold water for 6-8 hours or overnight.
- Rinse the beans again and add them to a pot with 4 cups of water.
- Bring the water to a boil and then reduce the heat to a simmer.
- Cook the beans for 60-90 minutes or until tender.
- Drain any excess water and serve.
You can also add seasonings and other ingredients to the beans to give them more flavor.
Canary Beans Recipe Ideas
Here are a few recipe ideas to inspire you to start cooking with Canary Beans:
- Canary Bean and Vegetable Soup
- Canary Bean and Avocado Salad
- Spicy Canary Bean Dip
- Canary Bean and Rice Casserole
- Canary Bean and Chicken Enchiladas
Experiment with different flavors and ingredients to find your favorite way to enjoy Canary Beans.
Canary Beans vs Other Beans
Canary Beans are just one type of bean, but how do they compare to other popular varieties? Here's a quick rundown:
- Pinto Beans - Similar in texture and flavor to Canary Beans, but with slightly fewer calories and less dietary fiber.
- Black Beans - Higher in dietary fiber and protein than Canary Beans, but with slightly more calories.
- Chickpeas - Lower in calories and higher in protein than Canary Beans, but with less dietary fiber.
Ultimately, the best type of bean for you will depend on your individual nutritional needs and taste preferences.
Where to Buy Canary Beans
Canary Beans can be found at most health food stores and some grocery stores. They can also be purchased online from a variety of retailers. Look for organic and non-GMO varieties if possible.
Canary Beans Storage Tips
To ensure that your Canary Beans stay fresh and flavorful, store them in an airtight container in a cool, dry place. They can also be stored in the refrigerator or freezer for longer periods of time.
Canary Beans Allergies
Some people may be allergic to legumes like Canary Beans. Common symptoms of an allergic reaction can include hives, itching, and difficulty breathing. If you suspect that you may be allergic to Canary Beans, talk to your doctor before consuming them.
Recommended Serving Sizes of Canary Beans
The recommended serving size of Canary Beans is 1/2 cup cooked (which is about 1/4 cup dry). This serving size contains approximately 100 calories and provides a good source of protein, dietary fiber, and essential nutrients.
5 Frequently Asked Questions About Canary Beans
1. What Are Canary Beans?
Canary beans are small, yellow lentil-like beans that are commonly used in Latin American cuisine. They are also known as Mayocoba beans, Peruano beans, or Mexican yellow beans.
2. What Is the Nutritional Value of Canary Beans?
One fourth cup of dry canary beans (55g) contains approximately 190 calories. They are also a good source of fiber, protein, potassium, and iron.
3. How Are Canary Beans Used in Cooking?
Canary beans are a versatile ingredient that can be used in a variety of dishes, including soups, stews, and salads. They have a creamy texture and mild flavor that pairs well with bold seasonings and spices.
4. Are There Any Health Benefits to Eating Canary Beans?
Yes, canary beans are a healthy addition to your diet. They are low in fat, high in protein, and a good source of dietary fiber, which can aid in digestion and help you maintain a healthy weight.
5. Where Can I Buy Canary Beans?
Canary beans can be found in many grocery stores, Latin American markets, and online. They are often sold in the dried form and can be prepared by soaking overnight and cooking until tender.