Become a bean counter
Legumes – beans, pulses and lentils – are a vital plant-based protein that offer an affordable and sustainable source of vitamins and fibre to help with growth and development.
They have been shown to help manage cholesterol and blood glucose, and maintain a healthy gut microbiome, yet independent research by Tiger Brands’ Eat Well Live Well institute shows South Africans don’t eat enough to reap the benefits.
In fact, legumes are one of the least consumed food groups in SA.
Colour Your Plate with KOO, Mzansi’s latest edutainment reality competition show, aims to educate South Africans about getting their five-a-day by eating at least three vegetables and two fruits.
The show focuses on how easy it is to change eating behaviours to optimise health, while searching for the country's newest cooking celebrity from among 50 passionate home cooks.
“The aim is to educate and entertain South Africans, while helping them incorporate a wide variety of different coloured fruit and vegetables into their daily meals to help them stay healthy,” says Edna Mohale, marketing director at Tiger Brands.
Each week, five cooks take the challenge set out by a special celebrity guest to colour their plate by creating a dish that heroes a particular fruit or vegetable.
Week one kicks off with Baked Beans in Tomato Sauce as the hero product.
The show’s judges are award-winning celebrity chef Reuben Riffel, media personality Basetsana Kumalo and nutritionist Arthur Ramoroka, who are joined by special guest judge, former Springbok Lwazi Mvovo.
As a professional athlete who needs to prioritise rigorous training and healthy eating, Mvovo knows all about the benefits of lean muscle gains which are made possible by eating beans.
“Eating high-fibre foods – such as fruit, vegetables, whole grains and legumes – that contain prebiotic fibres create a healthy environment for ‘good’ gut bacteria to thrive, which assists in gut health and general wellbeing. That is why beans are such an essential part of a balanced eating plan,” says Ramoroka.
If you are looking to pack more nutrients into your diet, beans are an excellent addition. Their mild flavour and meat-like texture makes them a sensible swap for meat in stews, soups, salads and sauces.