Carbohydrates in Beans
Including Tasty, Easy Recipes
Written by Sky Taylor, Diet Bites
Carbohydrates in Adzuki Beans, Black Beans, Chickpeas, Tofu, Navy Beans, Black Beans
Beans are one of the healthy, sought-after Complex Carbs and pack substantial nutritional value. One cup of most varieties contains about 120 calories per 1/2 cup serving.
Beans also offer impressive satiety powers and will stick with the dieter for a long while after consumed.
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They contain an impressive amount of fiber content which assists in keeping the digestive tract in good working order.
Green beans and wax beans contain far less calories than the majority of beans in the Legume Family.
And beans are a healthy source of vegetable protein containing substantially less potential cholesterol damage than meat protein sources such as ground beef, pork and lamb. Finally, beans are very inexpensive and are fun to eat!
To determine the carb content in Adjuki beans, black beans, broad beans, chickpeas, Great Northern beans, kidney beans, lentils, lima beans, navy beans, pinto beans, soybeans, green beans, wax beans and tofu simply follow the links above.
ADZUKI BEANS
Carbohydrates in 1/2 cup of cooked Adzuki Beans - 28 Grams
Adjuki beans. Don't ya just love the name of this delicious bean? And so many healthy benefits. Adjuki beans taste similar to pinto beans or as my grandmother used to call them 'brown beans' but they contain their own special flavor.
Sort of like a blood orange and a Florida or California orange. All contain a unique flavor but when we're eating them we know that we're eating an orange.
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Adjuki beans are packed with fiber grams that will assist in keeping the digestive system in smooth working order; they fall within the Complex Carb section. Serve with a warm cast-iron skillet of fresh baked cornbread for a healthy meal that will stick to your ribs for hours to come.
BLACK BEANS
Carbohydrates in 1/2 cup of cooked Black Beans - 20 Grams
Diet Bites has a terrific recipe for black bean chili. You will need the following ingredients to prepare this healthy, tasty recipe:
1 small can of Rotel tomatoes and green chilies
1 can of black beans
1 can of yellow or white hominy, drained
2 Tablespoons of chili powder
1/2 cup of diced onions
1 teaspoon of ground cumin
If you would like to omit the spices and onion, you can use a package of your favorite taco seasoning instead.
Began by cooking the onions in a little extra virgin olive oil in a deep pot until golden. Carefully add the spices and stir then quickly add the Rotel.
Next add the black beans and the drained hominy. Cook until bubbly.
Top with grated low fat cheese if desired and enjoy with whole wheat bread or crackers. It's mighty tasty!
BROADBEANS
Carbohydrates in 1/2 cup of cooked Broadbeans - 17 Grams
Broadbeans are very delicious, inexpensive and easy to prepare. When soaked overnight they require about two hours of cooking time.
Serve with fresh baked cornbread for a wholesome meal that will stick with your for a long time, keeping your appetite away.
They are a healthy vegetable protein and contain about 90 calories per 1/2 cup serving. They are naturally low in fat and high in fiber grams. One cup of Broadbeans contains 9.2 dietary fiber grams! Wow - that's quite impressive.
They pack about 13 grams of protein per cup.
Canned versions also make a great choice and heat up quickly on the stove top or in the microwave.
Take your Broadbeans to another level by adding a few slices of cooked bacon that have been crumbled OR add some lean cooked ham.
Broadbeans also taste delicious when added to salads. Be sure to drain, rinse and thoroughly drain before added to salads and other cold dishes.
For a quick delicious dip open a can of Broadbeans, rinse and drain thoroughly. Add 1 teaspoon of ground cumin and 1 Tablespoon of chili powder. Add 1/4 cup of your favorite salsa if desired.
Process until smooth adding a teaspoon of water if needed (water may be required if salsa is omitted in recipe). Serve Broadbean Dip with warm whole grain chips, whole grain bread or whole grain crackers.
CARBS IN CHICKPEAS
Carbohydrates in 1/2 cup of cooked Chickpeas - 27 Grams
Carbohydrates in 1/2 cup of Chickpeas - 54 Grams
Chickpeas also contain 286 calories per cup, almost 11 dietary fiber grams per cup, about 12 grams of protein and 2.74 fat grams.
Of the 2.74 fat grams, 0.283 are in the form of saturated fat, 0.617 are in the form of monounsaturated fat and 1.224 are in the form of polyunsaturated fat grams.
Chickpeas contain zero cholesterol but are a fair source of the following nutritional elements:
Magnesium = 70 mg per cup
Potassium = 413 mg per cup
Calcium = 77 mg per cup
Iron = 3.24 mg per cup
Selenium = 6.7 mg per cup
Chickpeas vary in sodium content depending upon the brand; commonly about 700 mg of sodium per 1 cup of chickpeas is par.
Low Calorie Recipe for Chickpeas: Simply drain and add to a large flat pan that contains a bit of cooking spray. Roast chickpeas until hot; be sure to swirl them around and add more cooking spray if needed.
Chickpeas are also delicious when mashed. Season with a bit of ground cumin and chili powder; add a bit of salsa and heat. Smear onto flour or corn tortillas which have been heated. Roll and enjoy with more salsa or hot sauce.
For a delicious chili recipe that is low in calories - drain one small can of chickpeas and rinse well.
Add chili powder and ground cumin to suit personal taste.
Saute 1/2 cup of chopped onions of any variety in a bit of extra virgin olive oil on the stove top in a deep pan until golden. Add the chickpeas.
Add 1 can of pinto beans.
Add 1 medium can of Mexican style petite diced tomatoes.
Cook until bubbly. Add grated cheese if desired.
You can also substitute the chili powder and ground cumin with a packet of your favorite taco seasonings.
GREEN BEANS
Carbohydrates in 1/2 cup of cooked Green Beans - 12 Grams
Green beans and wax beans contain minimal calories - about 15 calories per serving.
Green beans go great with those little round potatoes - both canned and fresh. Here is our extremely simple and very quick recipe for low calorie green beans & new potatoes: You'll need the following ingredients - 1 regular can of green beans, 1 can of round OR sliced new potatoes and a package of REAL bacon pieces. Drain the potatoes, add to green beans.
Add a Tablespoon of the real bacon. Heat until hot. Enjoy with a small slice of fresh baked cornbread. Very nominal in calorie content and very healthy.
Skinnier Green Bean Casserole Recipe - If you love Green Bean Casserole opting for the lower fat/reduced fat mushroom soup can save fat grams and calories.
Also try using less onions on the casserole. Even using 1/4 less than recommended in the traditional recipe can save quite a few calories.
GREAT NORTHERN BEANS
Carbohydrates in 1/2 cup of cooked Great Northern Beans - 17 Grams
Diet Bites Recipe for Low Calorie Mini-Bean Casserole: This lower calorie recipe makes enough for one generous serving size and is very filling.
Beans, although a bit high in carb grams, stick to the ribs for a long time - just like eggs, peanut butter and oats. It's a combination of protein and fiber that make all of these foods excellent choices for dieters and non-dieters alike.
All are packed with nutritional values.
And now for our lower calorie bean casserole recipe.
Recipe for Low Calorie Bean Casserole: You'll need 1/2 cup of any of the following beans: pinto, brown, adzuki, or black.
Canned beans are convenient and work well in this quick recipe. Add 1/4 cup of your favorite salsa to the beans and heat in the microwave. Remove and top with a slice of reduced fat jalapeno cheese.
If you don't like that much fire, use reduced fat cheese of your choice. Allow cheese to melt and serve with a few corn chips if you're unconcerned about carb grams.
A serving of most corn chips contains about 160 calories - so enjoy 1/2 the serving size which is still a nice serving and compliments the spicy, cheesy beans very well. Don't forget to wear your sombrero!
CARBS IN 1/2 CUP OF COOKED:
Kidney Beans - 20 Grams, Lentils - 20 Grams, Lima Beans - 20 Grams, Navy Beans - 24 Grams, Pinto Beans - 22 Grams, Snap Green Beans - 5 Grams, Soybeans - 9 Grams, Tofu - 4 Grams
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