National Eat Your Beans Day is approaching, and so are the bean debates, just as conversations around beans in chilis and stews intensify. The growing popularity of plant-based eating has added new energy to old arguments, especially among home cooks and chefs navigating shifting tastes. Across kitchens and cook-offs, the humble legume is celebrated as a hero or rejected as a filler, depending on regional tastes and culinary loyalties.
Beans are at the center of ongoing conversations about health, culture and comfort food. That tension is part of what makes the holiday relevant, setting the stage for a closer look at its nutritional value and the strong opinions beans still stir in American cuisine.
The nutritional powerhouse of beans
Beans are small but mighty workhorses found in nearly every cuisine on the planet. And it’s not just their global appeal that makes them worth talking about, as their nutritional profile is impressive, too. These legumes are a plant-based source of protein, fiber, iron and essential vitamins. Including them regularly in meals may support heart function, improve gut health, aid liver function and contribute to a balanced diet overall.
And yet, despite those benefits, beans and pulses remain significantly underconsumed in the United States. More than 80% of the population falls short of national dietary recommendations, and average intake hovers around just 0.1 cup per day. That shortfall reveals a disconnect between what’s widely known about beans’ health benefits and how often they show up on American plates.
The great chili debate: Beans or no beans?
Bring up beans in chili and you’re bound to spark strong opinions. In Texas, traditional chili recipes proudly exclude beans, sticking to beef, chili peppers and spices, an approach rooted in regional identity and decades of competition rules. But that rigidity is exactly what continues to fuel passionate kitchen debates every time a pot of chili simmers on the stove.
In her cookbook “United Tastes of Texas,” author Jessica Dupuy, quoted in Southern Living, writes that “While many Texans might choke on a spoonful of their own bowl of red at the notion, the origins of chili really come from south of the border, in South America. The term chili is short for chili con carne, which translates from Spanish as chilies with meat,” reflecting both its deep ties to Texas and its more complex cross-cultural origins.
But beyond the Lone Star State, many cooks welcome beans for the depth, heartiness and nutrition they add. Some say they stretch the dish further; others just like the way pinto beans soak up spice. In the International Chili Society’s 2024 official rules, the Homestyle Chili category mandates the inclusion of beans, showing that outside of Texas tradition, beans are considered essential by many. It’s a debate that won’t be settled soon, but chili, like many dishes, reflects who’s making it and what they value.
Embrace beans in daily life
Beans are for anyone with a spoon and five minutes. Whether you’re easing into plant-based eating or just want to stretch your grocery budget, here are simple, approachable ways to make beans a regular part of your everyday meals.
Easy ways to start
Adding beans to meals doesn’t require a full lifestyle overhaul, as it can be as simple as swapping out one ingredient. Toss chickpeas into a grain bowl, stir black beans into chili or mash white beans into a sandwich spread. Even adding 1/2 cup to a soup or stew is enough to boost fiber and protein.
Tips for first-timers
If you’re new to beans, go slow and stay consistent. Smaller portions, about 1/4 to 1/2 cup, are a good place to start. Rinse canned beans thoroughly to reduce sodium and compounds that cause bloating. The key is to let your gut adjust gradually while making beans a regular part of your routine.
Beans that fit any schedule
You might have 10 minutes or two hours, but either way, there’s a bean option that works. Canned beans are shelf-stable and ready to go, making them ideal for busy nights or last-minute lunches. Dried beans, while requiring more time, are inexpensive and easy to batch-cook and freeze for later.
They’re endlessly flexible; blend them into dips, stew them with spices or simply toss them with olive oil and herbs. However you prepare them, beans deliver convenience, nutrition and versatility.
The final scoop on the bean buzz
As National Eat Your Beans Day approaches, the conversation around beans shows no signs of cooling. They remain a lightning rod for culinary debate and a reliable staple in everyday cooking. For some, they’re a comfort food; for others, a source of pride, tradition or health. One thing’s certain, beans are here to stay; on the table, in the discourse and in the heart of what people eat and value.
Zuzana Paar is the visionary behind five inspiring websites: Amazing Travel Life, Low Carb No Carb, Best Clean Eating, Tiny Batch Cooking and Sustainable Life Idea. As a content creator, recipe developer, blogger and photographer, Zuzana shares her diverse skills through breathtaking travel adventures, healthy recipes and eco-friendly living tips. Her work inspires readers to live their best, healthiest and most sustainable lives.