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Sugar Beans
Price range: R21,00 through R68,00
Sugar beans are a type of legume, known for their creamy texture and slightly sweet, nutty flavor. They are beige or light brown with reddish speckles when dried, and they turn a uniform light brown when cooked. Popular in African, Latin American, and Indian cuisines, they are a staple in many vegetarian and vegan dishes.
Nutritional Value (per 100g cooked sugar beans)
• Calories: ~127 kcal
• Protein: 8.7 g
• Carbohydrates: 22.8 g
o Sugars: 0.3 g
o Fiber: 6.4 g
• Fat: 0.5 g
• Iron: 2.1 mg (12% RDA)
• Calcium: 27 mg
• Magnesium: 50 mg
• Folate (B9): ~150 mcg (37% RDA)
• Potassium: ~400 mg
Health Benefits
1. Rich in Plant-Based Protein – Supports muscle repair and growth.
2. High in Fiber – Promotes digestion, helps manage blood sugar, and lowers cholesterol.
3. Heart Health – Potassium and magnesium help regulate blood pressure.
4. Iron Source – Supports oxygen transport in the blood, especially useful for vegetarians.
5. Low Glycemic Index – Ideal for blood sugar control.
Common Uses
• Stews and curries
• Bean salads
• Bean patties or burgers
• Mashed for spreads or dips
• Served as a side with rice or pap
• Used in burritos or wraps
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