From burgers to bean dip: 7 Tasty and nutritious bean recipes
11/09/2021 / By Joanne Washburn / Comments
From burgers to bean dip: 7 Tasty and nutritious bean recipes

Beans are inexpensive, filling and versatile – three striking characteristics that make them such wonderful ingredients for various recipes. It’s high time you stopped thinking of beans as basic pantry staples and started thinking of them as go-to ingredients. From salads to burgers, you can make a variety of delicious meals with beans.

If you want to give beans a try, whip up any of these tasty and nutritious bean recipes:

Ancho black bean chili

This hearty chili is incredibly filling. It’s also loaded with essential nutrients, such as iron, folate and vitamin C. This dish can also last for up to three months in the freezer, so feel free to make a big batch and freeze it for later.

Brighteon.TV

Ingredients for 4 servings:

  • 4 garlic cloves, minced
  • 3 15-ounce cans low-sodium black beans, rinsed and drained
  • 1 large red bell pepper, seeded and diced
  • 1 medium-sized onion, diced
  • 2 cups canned tomatoes, crushed
  • 1/2 cup plain non-dairy yogurt
  • 1/2 cup water
  • 1/3 cup lightly packed cilantro leaves
  • 3 tablespoons olive oil
  • 2 tablespoons tomato paste
  • 2 tablespoons freshly squeezed orange juice
  • 1 tablespoon ancho chili powder
  • 1 tablespoon raw honey
  • 2 teaspoons ground cumin
  • 2 teaspoons orange zest, divided
  • 1 1/4 teaspoons salt, plus more to taste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper, plus more to taste

Preparation:

  1. Heat the olive oil in a large pot over medium heat. Add the onion and bell pepper and cook for 5 minutes.
  2. Add the garlic, ancho chili powder, cumin, salt, oregano, cayenne and tomato paste. Cook for 1 minute.
  3. Add the tomatoes, beans, 1 teaspoon of orange zest, honey and water. Bring to a boil. Reduce heat to low. Cover and cook for 20 minutes, stirring occasionally.
  4. Add the orange juice. Add more water by the tablespoon if the chili is too thick. Add more salt or cayenne pepper to taste if desired.
  5. Divide the chili evenly among serving bowls. Garnish with yogurt, cilantro and the remaining orange zest. Serve and enjoy.

Quinoa salad with black beans

This easy quinoa salad is simple but refreshing and will keep you full for longer than a bowl of salad greens will, thanks to the protein from black beans and the healthy fats from avocado.

Ingredients for 4 servings:

  • 8–10 cherry tomatoes, halved
  • 1 15-ounce can black beans, rinsed and drained
  • 1 medium-sized avocado
  • 1 cup uncooked quinoa, rinsed
  • 1 cup grated broccoli or cauliflower florets
  • 2 tablespoons olive oil
  • 1 tablespoon freshly squeezed lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Preparation:

  1. Cook the quinoa according to the package directions. Set aside and let cool.
  2. Mix the olive oil, lime juice, salt and pepper in a bowl.
  3. Cut the avocado lengthwise around the pit. Twist the two halves to open the avocado. Scoop out the flesh, then dice it. Add this to the quinoa, along with the tomatoes, black beans and grated broccoli or cauliflower.
  4. Gently stir in the olive oil and lime juice mixture. Refrigerate for 30 minutes before serving.

Pan-fried butter beans and greens

A recipe title with the words “fried” and “butter” appearing one after the other may scare off healthy eaters, but there’s no reason to be alarmed. The “butter” in this recipe refers to butter beans, also known as lima beans. You don’t have to worry about the frying aspect either as this recipe uses olive oil.

Ingredients for 2 to 4 servings:

  • 2 garlic cloves, roughly chopped
  • 1 15-ounce can butter beans, rinsed and drained
  • 1 1/2 cups kale leaves, torn into bite-sized pieces
  • 3 tablespoons olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1/8 teaspoon red pepper flakes
  • Sea salt, to taste
  • Ground black pepper, to taste
  • Crumbled goat cheese

Preparation:

  1. Heat the olive oil in a large skillet over medium heat. Add the pepper flakes and cook for 30 seconds.
  2. Add the beans, taking care not to overcrowd the skillet. Cook for 5 minutes, flip and cook again for 5 minutes.
  3. Add the garlic, kale and salt and pepper to taste. Cook for 2 minutes or until the kale wilts.
  4. Add the lemon juice and cook for 1 minute.
  5. Divide the beans evenly among serving plates. Top with crumbled goat cheese. Serve and enjoy.

Black bean burgers

Go meatless with this tasty and nutritious veggie burger. It’s high in fiber, low in fat and packed with antioxidants.

Ingredients for 4 servings:

  • 2 scallions, chopped
  • 1 garlic clove, minced
  • 3/4 15-ounce can black beans, rinsed and drained
  • 1 cup cooked brown rice or quinoa
  • 2 tablespoons olive oil, plus more for drizzling
  • 1 tablespoon flaxmeal
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Handful of parsley, chopped
  • Juice of 1/2 lemon
  • Salt, to taste
  • Ground black pepper, to taste

Preparation:

  1. Heat the oven to 425 F. Line a baking sheet with parchment paper. Set aside.
  2. Pulse all the ingredients in a food processor. Add salt and pepper to taste.
  3. Using your hands, divide the mixture into four balls and shape them into patties.
  4. Place the patties on the baking sheet. Drizzle each one with more olive oil. Bake for 20 minutes.
  5. Serve with your favorite hamburger ingredients.

White bean dip

This tasty white bean dip takes just a few minutes to come together in your food processor. It’s versatile as well. Serve it as a dip, use it in sandwiches or wraps, or add a dollop of it to your salad for extra protein.

Ingredients:

  • 3 garlic cloves
  • 1 15-ounce can white beans, rinsed and drained
  • 1/4 cup olive oil
  • Juice and zest of 1 lemon
  • Pinch of dried oregano
  • Fresh herbs of choice
  • Salt, to taste

Preparation:

  1. Pulse all the ingredients in a food processor until smooth and creamy. Add salt to taste.
  2. Scoop the dip into a dish and serve.

Black-eyed pea stew

This filling black-eyed pea stew is perfect for fall, but you can definitely enjoy it no matter the season.

Ingredients for 6 servings:

  • 4 garlic cloves, finely chopped
  • 1 1-inch cinnamon stick
  • 4 cups sliced mushrooms
  • 2 1/4 cups cooked black-eyed peas, strained (reserve the cooking liquid)
  • 2 1/4 cups pumpkin, peeled and cubed
  • 1 3/4 cups fresh tomatoes, chopped
  • 1 1/3 cups chopped onions
  • 1 1/3 cups plain non-dairy yogurt
  • 1 cup cooked chickpeas, strained (reserve the cooking liquid)
  • 6 tablespoons olive oil
  • 3 tablespoons chopped cilantro, divided
  • 1 tablespoon chopped mint leaves
  • 2 teaspoons ground coriander
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper
  • Pinch of brown sugar
  • Ground black pepper, to taste

Preparation:

  1. Heat the olive oil in a pan over medium-high heat. Add the cumin seeds and the cinnamon stick. Allow to sizzle for 5 to 6 seconds, then add the onions and garlic. Cook for 3 to 4 minutes.
  2. Add the mushrooms and cook until the mushrooms wilt, then add the pumpkin, tomatoes, ground coriander, cumin, turmeric, sugar and cayenne pepper. Cook for 1 minute, stirring. Cover and cook for 10 minutes over gentle heat.
  3. Remove from heat. Add the black-eyed peas, chickpeas, salt and 2 tablespoons of the cilantro. Add ground black pepper to taste.
  4. Pour in 2/3 cup each of the black-eyed pea cooking liquid and the chickpea cooking liquid. If you used canned black-eyed peas and chickpeas, pour in 1 1/3 cups of vegetable stock.
  5. Bring to a boil, then reduce the heat and simmer for 10 to 15 minutes, stirring occasionally.
  6. Meanwhile, combine the yogurt with the chopped mint in a bowl. Set aside.
  7. Remove the cinnamon stick from the pan. Spoon the stew into serving bowls and add a dollop of the mint yogurt. Sprinkle with the remaining cilantro. Serve and enjoy.

Vegan green shakshuka

Shakshuka is a healthy breakfast dish that’s popular across the Middle East and North Africa. It’s usually made with tomatoes, onions, garlic, spices and gently poached eggs.

This recipe is a vegan spin on the classic shakshuka as it uses non-dairy yogurt in place of eggs.

Ingredients for 2 servings:

  • 2 garlic cloves, grated
  • 1 leek, thinly sliced
  • 1 avocado
  • 1 14-ounce can white kidney beans, rinsed and drained
  • 1 1/2 cups frozen peas
  • 3/4 cup fresh spinach leaves
  • 1/2 cup fresh dill, roughly chopped
  • 1/2 cup fresh mint leaves, roughly chopped
  • 1/2 cup fresh parsley leaves, roughly chopped
  • 3 1/2 tablespoons plain non-dairy yogurt
  • 1 tablespoon olive oil
  • 1/2 teaspoon za’atar spice blend
  • Salt, to taste
  • Ground black pepper, to taste

Preparation:

  1. Cut the avocado lengthwise around the pit. Twist the two halves to open the avocado. Scoop out the flesh, then slice it. Set aside.
  2. Heat the olive oil in a large skillet over medium-high heat. Add the leek and cook for 5 minutes.
  3. Reduce the heat and add the garlic. Cook for 1 minute.
  4. Add the white kidney beans and peas and cook for 2 minutes. Add the spinach one handful at a time, stirring constantly. Allow each batch of spinach to wilt down before adding the next.
  5. Remove from heat. Add the mint, parsley and dill. Season to taste with salt and pepper.
  6. Divide evenly among serving bowls. Top with yogurt, za’atar and avocado slices. Serve and enjoy.

Whether you’re on a budget or just trying to eat more meatless meals, you won’t regret making these nutritious bean dishes.

Sources:

MindBodyGreen.com

TheSpruceEats.com

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