18 Easy Bean Recipes For Legume Lovers Everywhere!
You might be familiar with the "musical" properties of beans, but the humble bean offers our bodies so much more.
According to the Ontario White Bean Producers, beans can help reduce the risks of developing chronic conditions and diseases like diabetes. They are high in fibre, low in fat, cholesterol-free and a great source of calcium and iron. Below are some of our tastiest recipes featuring beans.
This crunchy addictive snack is much higher in fibre and protein and lower in fat than potato chips. If you like things spicy, use a hot curry paste.
White Baby Lima Bean Dip
Dried baby lima beans have a beautiful white colour and are very buttery, without the starchy texture that we associate with more mature beans. They make an excellent Middle Eastern-style dip that's a wonderful alternative to hummus. Serve with toasted whole grain pita bread.
Frijoles Borrachos (Drunken Beans)
These Northern-style Mexican beans (Frijoles Borrachos) are also popular in Tex-Mex cooking. Use any leftover beans for refried beans or as a topping for tostadas or nacho chips.
Serve this fresh healthy dip with crispy rice crackers.
Bean soups and stews
Kale and White Bean Soup
This rich-tasting nutrient-dense soup is based on the Portuguese caldo verde or "green soup."
Presto Black Bean Soup
When made with frozen or rinsed canned black beans, you can prepare this soup in about 15 minutes.
Autumn Vegetable Minestrone
There are as many minestrone recipes as there are Italian cooks, with every region having its own style and every season demanding a different combination of vegetables. This simple dish combines vegetables, beans, and pasta or rice to make a one-pot meal.
Hot and Smoky Black Bean Stew
If you're in a rush, you can use canned black beans (drained and rinsed) in this Mediterranean-style stew. But freshly cooked beans have a much better texture and taste. Serve with brown rice or whole grain bread to make a protein-rich meal.
Red Lentil and Vegetable Stew
Based on a traditional Turkish soup, this delectable vegetable stew is made especially flavourful with the various garnishes: shredded fresh mint leaves, thinly sliced lemon and paprika olive oil.
Baked beans and chili
Spanish-Style Baked Beans
These beans are a wonderful addition to a barbecue as well as a delicious vegetarian dish. Smoked paprika is a Spanish specialty available at gourmet stores; substitute sweet paprika if unavailable.
Chili is always a popular choice for entertaining and is easy to make ahead and reheat. Serve it with plenty of white or brown rice on the side.
Veggie Lover's Skillet Chili
Even dedicated meat lovers will dig into this hearty chili. Sweet potato is a potent superfood, packing the same amount of disease-fighting beta-carotene as carrots, plus vitamin C and potassium.
Mexicali Rice and Black-Bean Salad
This colourful salad will please the whole crowd and it can stand as a main course for any vegetarians who come to your cookout.
Black-Eyed Pea and Grilled Pineapple Salad
Creamy black-eyed peas and juicy grilled pineapple are a perfect match for the heat of this salad. Scotch bonnet peppers are very spicy, so if you're sure you're ready for the heat, use two peppers.
Grilled Halibut with Sweet Peppers and Black Bean Sauce
A pile of sautéed peppers balances the salty tang of Chinese fermented black bean sauce in this dish. Black bean and garlic sauce, available in jars at many grocery stores, is the simple base.
Chicken with Black Beans
The black beans in this dish are steamed first and remain plump and juicy after sautéing with the chicken. For presentation, cut the chicken into regular serving pieces, then halve the legs, thighs and breasts and separate the two joints of the wing from the drumette.
Lamb Shanks with White Beans
Braising the lamb slowly in this easy, low-maintenance dish makes the meat fall-off-the-bone tender. Use white navy, white kidney or cannellini beans.
Lima Beans with Tomatoes and Sage
We like the giant dried lima beans for this saucy vegetable side dish, which can be served as a vegetarian main dish with an accompanying whole grain.