Eating potatoes and beans together is perfectly fine and can make for a tasty, nutritious meal. There are no dietary restrictions against pairing these two foods. In fact, combining potatoes and beans can provide a good balance of complex carbohydrates, plant-based protein, fiber and key micronutrients.
Are potatoes and beans a good combination?
Yes, potatoes and beans complement each other very well from a nutritional standpoint. Here’s an overview of the key nutrients provided by each:
Potatoes
- Complex carbohydrates – Potatoes are an excellent source of starch and fiber.
- Vitamin C – Potatoes are rich in this antioxidant vitamin, providing 45% of the RDI in one medium potato.
- Potassium – With 950mg per potato, this mineral supports heart health and muscle function.
- B-vitamins – Potatoes contain small amounts of B1, B3, B6 and folate.
Beans
- Plant-based protein – Beans provide around 15g protein per cooked cup.
- Fiber – Beans are high in soluble and insoluble fiber, which benefits digestion.
- Iron – An important mineral for oxygen transport and energy metabolism.
- Magnesium – This mineral is involved in hundreds of processes in the body.
- Zinc – Plays a role in immune function, growth and DNA synthesis.
When paired, potatoes and beans offer a tasty plant-based meal that provides filling carbohydrates, fiber, protein and a variety of vitamins and minerals. The complex carbs in potatoes paired with the protein and fiber in beans creates a synergistic effect that helps you feel full and satisfied for hours.
Do potatoes and beans provide complete protein?
No, neither potatoes nor beans contain complete proteins on their own. Complete proteins contain all nine essential amino acids that the body cannot make itself. Animal products like meat, eggs and dairy are the most common sources of complete protein.
However, by pairing potatoes and beans together, you can get all essential amino acids in one meal. The potatoes provide some amino acids while the beans provide the rest. As long as the meal includes complementary plant proteins, your body will be able to form complete protein.
What are the benefits of mixing potatoes and beans?
Here are some of the top benefits of eating potatoes and beans together:
- Improved protein quality – Beans and potatoes provide complementary amino acids for better overall protein quality.
- More balanced nutrition – Potatoes offer carbs and vitamins, while beans provide protein, fiber and minerals.
- Increased fiber intake – The combination results in a good fiber boost to promote digestion.
- Enhanced meal satisfaction – Balancing complex carbs, protein and fiber prevents energy crashes or hunger soon after eating.
- Versatility – Potatoes and beans can be prepared in endless savory ways – salads, bowls, soups, sides, etc.
- Digestive health benefits – The resistant starch in cooked and cooled potatoes feeds healthy gut bacteria.
Overall, pairing these plant foods helps to even out the nutritional profile and macros to support optimal health.
Are there any health concerns with eating potatoes and beans together?
For most people, there are no health risks associated with eating potatoes and beans together. However, here are a few things to keep in mind:
- If you have chronic kidney disease, limiting high-potassium foods like potatoes may be recommended. Always consult your healthcare provider.
- Some people may experience increased gas and bloating from pairing high-fiber foods. This usually subsides as your digestive system adjusts.
- Those with Irritable Bowel Syndrome (IBS) may need to be mindful of adding too much fiber too quickly as it can exacerbate symptoms.
- If you have food sensitivities, introduce new foods like beans gradually to check for any adverse reactions.
Outside of these specific issues, most people can enjoy potatoes and beans worry-free as part of a healthy, balanced diet. Moderation and variety are key.
Do potatoes and beans make a complete meal?
Potatoes and beans can make a nutritious, filling meal when combined properly. However, to be considered a complete meal, a few additional food groups should be included:
- Vegetables – Leafy greens, carrots, tomatoes or other veggies provide vitamins, minerals and phytonutrients.
- Fruit – Fresh fruit or juices deliver important micronutrients, antioxidants and natural sweetness.
- Healthy fats – Nuts, seeds, avocado, olive oil and fatty fish provide essential fatty acids.
- Calcium-rich foods – Dairy products, calcium-fortified plant milks or leafy greens supply this key mineral.
By including balanced portions from each of these food groups along with potatoes and beans, you can create a nutritionally complete plant-based meal that supplies protein, carbs, fat, fiber, vitamins and minerals. Some delicious options include:
- Baked potatoes topped with black beans, salsa, avocado and Greek yogurt
- White bean and vegetable soup with a side salad
- Burritos with refried beans, potatoes, lettuce, tomato and cheese
- Bean and potato curry with rice and mango chutney
What are the best ways to cook and eat potatoes and beans together?
There are endless possibilities for combining potatoes and beans! Here are some of the most popular ways to enjoy them together:
Chili
A hearty bean chili is even more filling served over a baked potato. Top with shredded cheese, salsa and avocado or Greek yogurt for a complete meal.
tacos
Crispy potatoes add fun texture to tacos filled with beans, lettuce, tomato, cheese and salsa. Serve with brown rice for a fiber boost.
Burritos/bowls
Replace rice with potatoes in burritos and bowls filled with seasoned beans, veggies, avocado and more. The potatoes provide even more natural bulk.
Soups
Potatoes thicken up bean soups and provide a satisfying bite. Top with crusty bread for a filling lunch.
Salads
Warm or cold potato salad is excellent topped with chilled beans for added protein. Toss with veggies and a vinaigrette.
Frittatas
Incorporate diced potatoes and beans into egg or tofu frittatas. Make a big batch and enjoy leftovers all week.
Curries
Potatoes absorb the delicious flavors of curries and help balance out the spices. Chickpeas also work well. Serve over rice.
Hash
Sautéed potatoes combined with beans, veggies and seasonings make a fast and easy hash. Top with fried eggs for extra protein.
Stews
Hearty bean and potato stews filled with carrots, celery and onions make for the ultimate cold weather comfort food.
Dips
Mash potatoes and beans together with spices to create a creamy, protein-packed dip for snacking.
Sample menu #1: Southwest bowls
Try these satisfying Southwest-inspired potato and bean bowls:
Ingredients:
- 1 medium baked or boiled potato, diced
- 1/2 cup canned black beans, drained and rinsed
- 1/4 cup corn kernels
- 1/4 cup diced bell pepper
- 1 tbsp salsa
- 1 tbsp shredded Mexican cheese
- 1 tbsp Greek yogurt or sour cream
- Chopped cilantro, avocado, lime wedges for garnish
Instructions:
- Prepare potato and let cool slightly. Dice into cubes.
- In a bowl, combine potato, beans, corn, bell pepper and salsa.
- Top with shredded cheese, yogurt and desired garnishes.
This simple combo makes for a tasty and nutritious lunch or light dinner. The potatoes, beans and veggies provide fiber, plant-based protein and important micronutrients.
Sample menu #2: Hearty bean and potato soup
Warm up with a cozy homemade soup starring beans and potatoes:
Ingredients:
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, peeled and sliced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 2 medium russet potatoes, peeled and cubed
- 1 15-oz can navy beans, drained and rinsed
- 1 tsp dried thyme
- 1 bay leaf
- 1/4 tsp salt
- Freshly ground black pepper, to taste
Instructions:
- Heat oil in a large pot over medium heat. Add onion, carrots and celery. Cook 5 minutes until softened.
- Add garlic and cook 1 minute more. Pour in broth and bring to a boil.
- Add potatoes, beans, thyme, bay leaf, salt and pepper. Reduce heat and simmer 20 minutes, until potatoes are fork-tender.
- Remove bay leaf before serving. Garnish bowls with fresh parsley.
This hearty, plant-based soup provides a dose of complex carbs, fiber and plant-based protein thanks to the winning combo of beans and potatoes.
The bottom line
Eating potatoes and beans together can provide excellent nutritional benefits. The fiber, complex carbs, and plant-based protein makes for a satisfying meal that fuels your body and digestive health. Potatoes and beans are extremely versatile ingredients that pair well in soups, salads, tacos, bowls, curries and more. While not a complete meal on their own, adding produce, healthy fats and calcium-rich foods can round everything out.