Beans Health Benefits and Bean Stuffed Zucchinis

Stuffed zucchinis with ayocote beans

I’m not a vegetarian, but it would be very easy to be one here in Mexico. Like I mentioned in this maize post, the diet of pre-Hispanic Mexican civilizations didn’t contain a lot of meat. Their main ingredients were maize, squash, chiles, amaranth, and wild greens among many others. One of the of most important ingredients was beans. When mixed with the other ingredients already mentioned they created a healthy and balanced diet that allowed civilizations to thrive for thousands of years. 

Cacahuate beans

Beans are one of those super foods that, when you include it in your diet, really makes a difference in your health. Here are some of the benefits of eating beans:

Each half-cup serving of beans provides:

  • 6 to seven grams of protein
  • only 100 to 120 calories
  • an average of 25 grams of carbohydrates per serving. The carbohydrates in cooked beans are mainly starch, a complex carbohydrate, and less than 1% of simple sugars, mostly Sucrose
  • about 25-30% of the Daily Value of dietary fiber. About 75% of the fiber is insoluble which may reduce the risk of colon cancer. The remaining 25% of the fiber is soluble fiber which may reduce blood cholesterol.
  • less than 0.5 grams of mostly polyunsaturated fat and no cholesterol. Pinto bean lipid is 84% polyunsaturated fatty acids. Most of this fatty acid is linoleic acid.
  • provides 36% of the Recommended Daily Intake (RDI) of 400 micrograms of folacin and 11% of the RDI for thiamin.
  • contains large amounts of iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.

Other benefits of eating beans are:

  • They provide a complimentary protein profile when beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, .
  • They produce a moderate increase in blood glucose and insulin levels which may be helpful in the metabolic control of diabetes.
  • The slower release of glucose and the increased satiety from beans may also to enhance the effectiveness of weight-reducing diets.
Cenizo (ash) beans

Are you a convert yet? No? What if I told you they’re delicious too and so versatile you can use them with almost every other food group. But I don’t want to just tell you. I want to show you. Remember these gorgeous scarlet runner beans?

Ayocote beans

I had some leftovers from the risotto with mushrooms and squash blossom I used them for and decided to use them to stuff some zucchinis for a vegetarian dish that turned out so delicious we didn’t even miss the meat.

Stuffed zucchinis with ayocote beans

Stuffed zucchinis with ayocote beans

Bean Stuffed Zucchinis
Recipe type: Main Dish
Cuisine: Mexican
  • Bean Stuffed Zucchinis
  • The ingredients:
  • •6 zucchinis, I used eight ball zucchini squash, the round zucchini that is very common in Mexico
  • •2 cups cooked scarlet runner beans with broth
  • •2 TBSP olive oil
  • •1/4 white onion, chopped
  • •1 garlic clove, minced
  • •4 roma tomatoes
  • •1 smoked chipotle pepper
  • •spices: dried rosemary, basil
  • •salt and pepper to taste
  • •Melting cheese, I recommend Chiuahua cheese, but you can use mozzarella.
  1. The how-to:
  2. Trim the zucchini tops and trim just enough from the bottom so they can stand upright. Cut them in half sideways.
  3. Scoop out some of the zucchini flesh leaving about ⅛" thick shell. Reserve the flesh.
  4. Pre-heat oven to 350°C (175°F).
  5. In a saucepan saute onion and garlic. Add the zucchini flesh you saved and cook for about 4 minutes.
  6. Add salt and pepper to taste and spices.
  7. Drain beans saving the broth for the sauce.
  8. Stir in the beans and turn heat off.
  9. Arrange zucchini shells in a baking dish or pan.
  10. Drizzle some olive oil, salt and pepper on the zucchinis. Stuff with the bean and zucchini mix.
  11. Blend tomatoes and chipotle pepper with the bean broth and pour over the zucchini. Place some cheese on top of each zucchini.
  12. Cover with foil and bake for about 30 minutes or until the zucchini shells are cooked.

Stuffed zucchinis with ayocote beans

¡Buen provecho!


  • Que maravilla de receta!! Ben, siempre es un deleite pasar por tu blog.. besos!

  • Soy fan de los porotos son una delicia y tu plato es maravilloso y servido elegantemente es para repetirlo …ayer comí unos porotos rojos con un caldo bien oscuro un deleite,abrazos y gracias por su comentario .,en Mexico tienen el tasajo para preparar el valdiviano…saludos .
    Tiene un estupendo blog,abrazos.

  • I may have been vegetarian too had I grown up there – these are so gorgeous to look at!

  • I am a big bean fan and I’d love to try that dish during the summer, when zucchini are in season here. With such food, it is quite easy to become a vegetarian (although I don’t ever plan of being full-time one – part-time only)… ;-P



  • i knew they had iron, but not copper.
    copper is good for your hair.
    i heard it helps prevent premature graying, but how much, not sure

  • I already dont eat meat…but even if I did, those gorgeous purple beans could totally convince me that it’s superfluous. Love those stuffed zucchinis!

  • It looks healthy and delicious and even though I’m not a vegetarian, I would love to see this plat for my today’s lunch.

  • Very informative…and oh what I would give for some of those scarlet runners. Just beautiful. My vegetarian husband would love, love, love this recipe, and for that matter, so would I! Thanks, Ben.

  • This is such a creative presentation. Would love to eat this.

  • I didn’t grow up eating beans because my father hated them! Since my childhood, I have been making up for lost time. Love this recipe. I have searched high and low for globe-zucchini to non effect but there are ways of doing this with the slender ones. I want this in my life.

Leave a Reply