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Study: Beans vs Meat

Can beans match meat in meal filling satisfaction?

“Salad never fills me up,” is a common statement following the reveal of a vegan.  Vegans know there is so much more to a plant based whole foods diet but how do we inform meat eaters of this?

The time has finally come.  There is now a study, proof if I may that vegan food IS as filling as meat.  If your friends don’t believe you fix them the included recipe vegan Hearty Bean Stew.  Just don’t tell them it’s vegan.

Read through this article and share what you think.  Very filling Hearty Bean Recipe below.

…. Researchers from the University of Minnesota served study participants two lunches on two separate days. The first lunch was beef-based meatloaf, and the second was a bean-based meatloaf. Both meatloaves were equivalent in calories, total fat and weight, though the beef meal contained 26 grams of protein and three grams of fiber per serving, while the bean meal provided 17 grams of protein and 12 grams of fiber.

Three hours after consuming each of the lunches, participants reported the same amount of fullness. They also ate the same amount of calories for their next meal, indicating they really were equally satiated by both dishes.

…. Protein is touted for its ability to keep people fuller for longer periods of time; … But fiber, found naturally in fruits, vegetables, whole grains and legumes, can offer the same benefits ….

Thank you HuffPost Healthy Living (full article)

Study by University of Minnesota


Hearty Bean Stew

  • 4 c. water or veg broth
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • ½ jalapeno
  • 1 ½ t. fresh ginger, grated
  • 1 t. paprika
  • ¼ t. cumin, grd.
  • Blk. Pepper, fresh grd.
  • 1 c. dried lentils
  • 2 c. chickpeas, cooked
  • 1 ½ c. tomatoes, chopped
  • 1 ½ c. firm potatoes, chopped lg.
  • 1 carrot, chopped
  • 1 c. peas, fresh or frozen
  • 2 c. greens, chopped (radish, chard, beet, mixed, etc.)
  • 1 T. lemon juice
  • 1-2 t. chili paste (caution with amounts)


Saute onion, garlic, & pepper for 3-4 minutes until soft. Add ginger, paprika, cumin, & pepper stirring well. Add water/broth, lentils, chickpeas, all vegetables except greens. Bring to a boil, reduce heat to simmer & cover for about 30 minutes or until lentils as done. Add greens, lemon juice, & chili paste. Cook about 5-7 minutes until greens are tender. Serves 6 – 8.

Inspired by Forks Over Knives

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