Beansarefinallyhavingtheirmain-charactermoment—promotedfromtacoorchiliaccoutermentstothestarringroleinsaladbowls.
豆类终于迎来了主角时刻——从玉米卷或辣椒的配料，变成了沙拉碗中的主角。
TikTokcreatorVioletWitchel,24,popularizedthe“densebeansalad”earlierthisyear,andtheconcepthasgoneviral,embracedbymeal-preppersanddietitiansalikeforitssimplicity,cost-effectiveness,andnutritionalpunch.Tomakeone,mixupthebean(s)ofyourchoice,alongwithveggies,cheese,andatastydressing—nolettucenecessary.Witchelremembersthinking,“Oh,it’sdense”afterfillingupabowl,whichledtothecatchyifcuriousname.“Theyhavealittlebitofeverythingyouneed,”shesays.“Youprettymuchimmediatelyfeelfull—andstayfull.”
TikTok创作者紫羅蘭威切尔今年24岁，她在今年早些时候推广了“浓密豆类沙拉”，这一概念迅速走红，因其简单、经济高效和营养丰富而受到备餐者和营养师的青睐。要制作这种沙拉，只需将你选择的豆类、蔬菜、奶酪和美味的调味料混合在一起——无需生菜。威切尔记得在装满一碗后，她想：“哦，它很浓密”，这导致了这个朗朗上口但又奇怪的名字。“它们有你需要的一切，”她说。“你几乎立刻就感到饱了——而且一直很饱。”
Thesedays,Witchelanswersto“densebeangirl”andfieldsmessagesfromdozensofinternetstrangersadaytellingherthesaladchangedtheirlife.Shewasrecentlyrecognizedwhileoutatabar,andthewomanshemetreferredtoWitchel’sfianceas“Mr.DenseBeanSalad.”Thatcaptureshowthoroughlythesaladshaveovertakenherlife—andkitchen.Sheestimatesthereare20differentkindsinherfridgerightnow,andshe’sconstantlysendingherfriendshomewithbean-filledcontainers.Manyofherfollowerstellhertheyhadlongagowrittenoffbeans,onlytodiscoverthey’reactually—prettygood“It’sgreattohavepeople,asanadult,refindtheirloveforafoodtheyusedtohate,”shesays.
Weaskedexpertswhattheylikeaboutthetrendysalads—andhowtomakeareallygoodone.
我们向专家询问了他们喜欢这种流行沙拉的哪些方面——以及如何制作真正美味的沙拉。
浓豆沙拉的诸多健康益处
Thedensebeansalad—orDBS,asit’saffectionatelycalled—isahearty,nutrient-packedentree,thanksinlargeparttoitsfiberandprotein.Acupofpintobeans,forexample,has18gramsoffiberand14gramsofprotein.“Beansareabout60%to70%carbohydrate,20%to30%protein,andvery,verylowinfat,”saysEricaBaty,aregistereddietitiannutritionistinSpokane,Wash.Dietaryfiberisacomplexcarbthatcan’tbefullybrokendownbythebody,whichmakesitdifferentfromthesimplecarbsin,forexample,whitebread,pastries,andcrackers.“It’saverybeneficialcarbohydrate,whilealsoprovidingthatplant-basedprotein.”
浓密豆沙拉（或亲切地称为DBS）是一道营养丰富的主菜，这在很大程度上要归功于其纤维和蛋白质。例如，一杯斑豆含有18克纤维和14克蛋白质。华盛顿州斯波坎市注册营养师艾丽卡·巴蒂说：“豆类中大约60%到70%是碳水化合物，20%到30%是蛋白质，脂肪含量极低。”膳食纤维是一种复合碳水化合物，无法被人体完全分解，这使得它不同于白面包、糕点和饼干中的简单碳水化合物。“它是一种非常有益的碳水化合物，同时还提供植物性蛋白质。”
Only5%ofAmericanadultsgetenoughfiber—20to35gramsadayforwomenand25to35gramsadayformen—andhavingadailydensebeansaladisagreatwaytomeetthatgoal.“Youcouldpotentiallybeeatinguptoacupofbeans,andthenyouthrowinalltheveggiesyou'vegotinthere,andmaybesomehealthyquinoaorbrownrice,”Batysays.“Youverywellcouldmeet30gramswithjustadensebeansalad,butbeingcognizantoffiberintakethroughoutthedayisagreatidea.”
只有5%的美国成年人摄入了足够的纤维——女性每天摄入20至35克，男性每天摄入25至35克——每天吃一份浓稠的豆类沙拉是实现这一目标的好方法。“你可能会吃掉一杯豆子，然后把所有的蔬菜都加进去，也许还有一些健康的藜麦或糙米，”巴蒂说。“你完全可以通过一份浓稠的豆类沙拉来满足30克的纤维摄入量，但全天注意纤维摄入量是个好主意。”
WhyallthecommotionoverfiberForonething,itwillhelpyoufeelfullforlongeronfewercalories,andresearchsuggestsitcanleadtoadecreaseinoveralldailyconsumption,makingitaneffectiveweight-managementstrategy.Itcanalsoprotectagainstatleastthreechronicdiseases:Type2diabetes,heartdisease,andcolorectalcancer.InadditiontohelpingcontrolhemoglobinA1candbloodglucoselevels,fiberdecreasesinflammation,whichhelpslowertheriskofheartattackandstroke.Onestudyfoundthatitcanleadtoa5%to10%reductionintotalcholesterolandLDLcholesterollevels,whileincreasingHDLcholesterol.Meanwhile,researcherssaythatfiberinterfereswithcoloncarcinogenesis—whichisjustonewaythatitcutstheriskofcancer.
Asanyonewho’seversuddenlyincreasedtheirfiberintakeknows,therearealsodigestive-healthbenefits,thoughtheymaynotfeellikeagoodthingatfirst.Fiberkeepswastemovingthroughyoursystem,reducingtheriskofconstipation.Plus,“Ithelpsfeedthegoodbacteriainyourgutandcreatesabiodiversemicrobiomethatcanreallyimproveyouroverallhealth,”Batysays.Ifyou’renewtoit,however,youmightexperiencetemporarygastrointestinaldistress,likebloatingandgas.“Startsmall—youdon’twanttogofromeatingzerobeanseverto2cupsaday,”Batyadvises.Easeinbyhavinghalfacupadaymostdaysoftheweek,andmakesureyoudrinkplentyofwater—ithelpsmovefiberthroughyoursystem,shesays.
任何突然增加纤维摄入量的人都知道，增加纤维摄入量还对消化健康有好处，尽管一开始可能感觉不是什么好事。纤维能保持废物在体内循环，降低便秘的风险。此外，“它有助于滋养肠道中的有益细菌，并形成一个可以真正改善整体健康的生物多样性微生物群，”巴蒂说。但是，如果你是第一次吃纤维，你可能会出现暂时的胃肠道不适，如腹胀和胀气。“从少量开始——你不会想从完全不吃豆子变成每天吃两杯，”巴蒂建议道。她说，一周中大多数日子每天喝半杯，慢慢来，并确保喝大量的水——这有助于纤维在体内循环。
Growingpainsaside,it’shardtogowrongwithbeans.Inadditiontotheirproteinandfibercontent,they’refullofimportantnutrientsandantioxidants,includingiron,magnesium,andfolate.Plus,asBatypointsout,they’reeconomical:Youcangetacanforaround$1,whichismuchcheaperthananimalprotein.“Mydietitianheartissohappyaboutthedensebeansalad,”shesays.“Ifanythingisgoingtogoviral,thisisgreat.”
抛开成长的烦恼，豆类食物总是不错的选择。除了富含蛋白质和纤维，豆类还富含重要的营养素和抗氧化剂，包括铁、镁和叶酸。此外，正如巴蒂指出的那样，豆类食物价格实惠：一罐豆类食物只需1美元左右，比动物蛋白便宜得多。“作为营养师，我对这道浓稠的豆类沙拉感到非常高兴，”她说。“如果有什么能流行起来，那就太好了。”
豆类准备101
Youcaneitherbuycannedbeansordriedbeans—andwhilewhichoneyougowithismostlyamatterofpersonalpreference,therearesomeconsiderationstokeepinmind.Ifyou’reusingcannedbeans,optforanunsaltedorlow-saltvariety,andmakesuretodrainandrinsethemwell,saysDanaHunnes,aseniorclinicaldietitianatRonaldReaganUCLAMedicalCenter.“They’llbealittlemushier,butyouhardlyhavetodoanythingexceptaddthedressing,”shesays.
你可以购买罐装豆子或干豆子——虽然选择哪种豆子主要取决于个人喜好，但也有一些注意事项需要注意。加州大学洛杉矶分校罗纳德·里根医疗中心的高级临床营养师达纳·汉尼斯说，如果你使用罐装豆子，请选择无盐或低盐品种，并确保将其沥干并冲洗干净。“它们会有点糊状，但除了添加调料外，你几乎不需要做任何事情，”她说。
Ifyou'reusingdriedbeans,meanwhile,preparationwillbemoreinvolved.AstheU.S.FoodandDrugAdministration(FDA)pointsout,rawandundercookedbeanscancontaintoxiclevelsoflectin,whichisaproteinthatbindstocarbs.Ifyouconsumetoomuch,youcouldhavenausea,vomiting,anddiarrhea.TheFDArecommendssoakingbeansforaminimumoffivehours,andthenboilingthemforatleast30minutes.
与此同时，如果你使用干豆子，准备工作会更加复杂。正如美国食品和药物管理局(FDA)指出的那样，生豆子和未煮熟的豆子可能含有有毒水平的凝集素，凝集素是一种与碳水化合物结合的蛋白质。如果你吃得太多，你可能会感到恶心、呕吐和腹泻。美国食品和药物管理局(FDA)建议将豆子浸泡至少五个小时，然后煮至少30分钟。
Thedecisiondoesn’tendatcannedvs.dried—mostbeanaislesfeaturetonsofdifferentvarieties.Here’swhattoknowaboutsomeofthemostpopularkinds.
决定不仅限于罐装还是干豆——大多数豆类货架上都有大量不同品种。以下是一些最受欢迎的品种。
如何制作真正美味的浓豆沙拉
Therearelotsofdifferentwaystoprepareadensebeansalad—andhomecooksaregettingcreative.Herearesomeideasforinspiration.
Sun-driedtomatodensebeansalad
晒干番茄浓豆沙拉
Witchel’sfavoriterecipeincludesingredientslikebellpeppers,cherrytomatoes,basilandparsley,artichokehearts,andmozzarellaballs—plus,ofcourse,whitebeansandchickpeas.Twocansofbeansyieldaboutfiveservingsthatkeepinthefridgeforfourdays,shesays.
威切尔最喜欢的食谱包括甜椒、樱桃番茄、罗勒和欧芹、洋蓟心和马苏里拉奶酪球等食材——当然还有白豆和鹰嘴豆。她说，两罐豆子可以做五份，放在冰箱里可以保存四天。
Buffalochickendensebeansalad
水牛城鸡肉浓豆沙拉
Whipupabowlofchickpeas,carrots,celery,andbuffalosauceorranchdressing.“It’slikeBuffaloWildWings,butadensebeansalad,”Batysays.“Theopportunitiesareendless.”
搅拌一碗鹰嘴豆、胡萝卜、芹菜和水牛城酱或牧场酱。“这就像布法罗辣鸡翅，但却是浓豆沙拉，”巴蒂说。“机会无穷无尽。”
Late-summerdensebeansalad
夏末浓豆沙拉
Combinecorn,grilledchicken,whitebeans,avocado,andtomatoes.Youcanpreparethisanytimeofyear,butasBatypointsout,ithas“late-summervibes.”.
将玉米、烤鸡、白豆、鳄梨和西红柿混合在一起。你可以在一年中的任何时候准备这道菜，但正如巴蒂指出的那样，它有“夏末的气息”。
Greengoddessdensebeansalad
绿色女神浓豆沙拉
Witchelrecentlysungthisrecipe’spraisesafterhavingoneforbreakfast.“Itwasablendedherbdressingwithcrunchyvegetables,whitebeans,andchickpeas,”shesays.“It’sreallygood,andyoucaneatitonthesideofstuff,too.”
威切尔最近在早餐时吃了一道后，对这道菜赞不绝口。“这是混合了香草调味料、脆脆的蔬菜、白豆和鹰嘴豆的沙拉，”她说。“味道非常好，你也可以搭配其他食物一起吃。”
Tex-Mexdensebeansalad
德州-墨西哥浓豆沙拉
Loadupabowlwithblackbeans,avocado,corn,andbellpeppersforthisSouthern-inspireddish.Considertoppingitwithacreamychipotledressingorzestyvinaigrette,andscoopingsomeupwithtortillachips.“Youcan’tgowrong,”Greeleysays.“You’refull,you’rehappy,you’resatisfied—andit’sflavorfulanddoesn’tbreakthebank.”
将黑豆、鳄梨、玉米和甜椒装进碗中，即可制作出这道南方风味的菜肴。可以在上面淋上奶油辣椒酱或香辣油醋汁，再用玉米片舀一些。“这道菜绝对不会出错，”格里利说。“吃饱了，开心了，心满意足了——而且味道鲜美，价格也不贵。”