Beans Recipes and It’s Health Benefits

Picture of Gati Jesse

Gati Jesse

Published on August 29, 2023

Beans, scientific name (Phaseolus Vulgaris) has evolved to become one of the most important crops in the world today. Although it originates from central and south America as a wild vine, it is currently grown all over the world in thousands of varieties. As we may know, beans are members of the Fabaceae family, commonly known as the legume family. Since its discovery, it has been no doubt that beans has contributed significantly to the health of the human body.

The growth of a bean plant

Due to their sensitivity to a cold atmosphere, Bean plants only grow best in a warm season. Seed, germination, leaf growth and flowering are the four main stages in the life cycle of a plant. Beans grow in pods that contain more than one bean. As a member of the Fabacea family, it contains nitrogen that makes it improves the soil in which it is grown. The bean plant does not only enrich the soil but it also has the ability to improve the nutrient of other crops grown in the same soil. 

Diversities of gob3

As a staple food to many, bean plants come in many different varieties that are grown in different parts of the world. However, some of the most common ones are black beans, black-eyed peas, cannellini , chickpeas (garbanzo beans), great northern , kidney , lima beans, pinto, fava, navy, adzuki, soybeans, cranberry among many others. As its varieties go, they also have different ways in which they are cooked all over the world. The most common processes in which they are cooked are by boiling, frying and baking. While some prefer to enjoy their beans as an addition to warm soups, others also like to use it as a topping on their salads, with many others also having their own special recipes.



As versatile and nutritious as it is, Phaseolus Vulgarishas managed to win the hearts of many people in the world. Among thesepeople are the Ghanaian natives most especially the young males. The most common type of beans you will find in Ghana and West Africa at large is the black-eyed peas. When you come down here to Ghana, a bean meal is well received and appreciated. Phaseolus Vulgaris (black-eyed peas) can be found in our local dishes named “waakye” which is a combination of rice and gob3 and also “red red” or “gob3”which is the combination of well boiled gob3, with palm oil, fried plantains, and “gari”(cassava flour) as its most common toppings. It can also be accompanied by pears, eggs and other toppings of your choice. 




“Spilling the beans”

Now, what is the big secret of gob3 that makes it attract the attention and boost the cravings of its consumers? Let’s spill the beans, shall we? 

In some other parts of the world like the American south, black-eyed peas are considered to bring good luck or prosperity with the idea that they symbolize coins. About how these gob3 became associated with good luck, it comes in different origin stories. However, the story that sticks most is that enslaved Africans ate these beans and rice whiles waiting for news about the Emancipation Proclamation. 

Many of its consumers have attest to the fact that these bean dishes are simply irresistible. However, the one that is most liked in the country is “gob3”. Aside the long queue you will see at a voting poll or other important activities alike in the country, the second longest queue is one you will meet at any gob3 eatery.  So what’s so special about this meal?

To its consumers, it is a meal that aside its delicious taste is also very satisfying. Many of the consumers will prefer this on a normal day to any other meal because of its capacity to fill the stomach and carry you through the dayunlike other meals which are considered lighter and makeone feel hungry after just a short while of consuming it. It can be eaten at any time of the day but most especially as breakfast or lunch. 

Many people have a lot to say about this meal. From why it is the best choice of meal to make your day perfect to why it is a must try for all who have not encountered it yet.

According to some fans of this meal, it only takes a single try to become an addicted fan of the dish. Also the average consumer claims to eat it at least three times in a week and at most five to six times in a week. The irresistible taste of this meal is not one to be described in words. All it takes is a taste for you to be carried away. 

Black-eyed peas

‘’The power in the Phaseolus Vulgaris“

Now that we know what the consumers say, let’s see what beans really contains and why it is good for the body and general health. Although it has many benefits, only 5 of them are going to be discussed in this article.

1. Protein

As we may already know, beans are one of the many foods that contain protein. Protein have been proven to play a vital role in our bodies as humans and that is a good excuse to add them to your diet. Vegetarians and non- vegetarians alike can enjoy this meal since it is a source of plant-based protein and fiber.

Their calories level are very low compared to some other protein sources, such as meat and dairy products, which makes it one of the best and healthiest sources of protein for human consumption One cup of cooked black-eyed peas has 13 grams of protein and 11 grams of fiber. 

2. Enhances heart health

Very essential for the heart. People who eat beans regularly have a higher chance of preventing heart diseases and other cardiovascular diseases. This is because beans are higher in protein, minerals and fiber and unlike other animal meat proteins they do not contain saturated fat. Also, some research suggests that nutrients in beans may help lower cholesterol and you must know that high cholesterol is a risk factor for heart disease and heart attack. 


3. Reduces cancer risks.

Black-eye peas contains several types of phytochemicals which are very rich in lingans. These help in the prevention of certain cancers. With the flavonoids found in beans, cancer risks are also reduced, this is one of the reasons why this crop should not be taken for granted neither underestimated but rather should be included on everyone’s diet plan. 

4. Aids digestion

Due to their fiber contents, black-eyed peas have the ability to improve digestion for most people. Good digestion means easy bowel movements. So for those who face constant constipation, it might just take one meal to make your stomach run. 

5. Help maintain a healthy weight.

It was studied that for people who consume legumes regularly, they had a lower chance of having obesity than people who did not. Aside being a source of protein, black-eyed peas are also a rich source of complex carbohydrates. This means that, since it has the ability to make you feel fuller with just one meal for a longer period, it might take a while for any consumer to jump to a different meal which helps the individual to reach a moderate weight compared to others who do not eat it.

There you have it. These are some of the benefits and many more you get for just eating your regular “gob3”.


Although it comes with numerous benefits, there are somefew risks to note.

Black-eyed peas contain raffinose , a type of fiber that can contribute to digestive issues. This makes it prone to causing stomach pain, gas and bloating. 

However, one way to solve this according to some studies is to soak the beans for about 8-12 hours. This is said to reduce the quantity of raffinose sugar in your beans. The less raffinose in your beans, the easier it is to digest and the lower risk of gas and bloating.

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