Beans are considered a superfood because they contain high amounts of fiber, protein, vitamins, minerals, antioxidants, and other nutrients. They also provide sustained energy throughout the day. Beans are an excellent source of plant-based proteins, making them perfect for vegetarians and vegans. Here are some delicious recipes that use beans.
1. Chili Lentils
Another great way to eat beans is in chili form. Serve these lentil versions of chili with cornbread muffins for breakfast.
- One pound dry green or red lentils, soaked overnight, drained, and rinsed.
- Two teaspoons of cumin seeds.
- Three cloves garlic.
- One large onion, chopped.
- Six carrots, peeled and chopped.
- Four celery stalks, chopped.
- 1/2 teaspoon ground black pepper.
- 1/2 teaspoon crushed red pepper flakes.
- 1/2 teaspoon dried oregano.
- One bay leaf.
- One 28-ounce can of diced tomatoes.
- One 15-ounce can of tomato sauce.
- 15 ounces boiling water.
- 14.5 ounces can beef broth.
Put everything except the water and broth in a slow cooker—cook on high for 6
hours. Turn down the setting to warm and simmer for ten more hours. Remove bay leaf and serve. Serves 4 to 6.
2. Black Beans And Rice
A classic combination of beans and rice. The flavors will surprise you.
- 2 14.5 ounce cans of black beans.
- One cup uncooked long-grain white rice.
- 2 cups vegetable stock.
- Salt and freshly ground black pepper to taste.
Combine the beans and rice in a medium-sized heavy-bottomed pot. Bring the stock
to a boil. Reduce heat to low, stirring occasionally, and let simmer for 45 minutes to
an hour. Season with salt and pepper to taste. Serves 4
3. Pork And Beans Casserole
This is one of my favorite bean dishes. It has a beautiful flavor and texture. This dish is ideal for the company since it comes out so quickly.
- 12-oz can pork and beans.
- 3 Tbsp olive oil.
- 1 lb pork tenderloin.
- Salt and freshly ground black pepper.
- One cup finely chopped onions.
- 1 tsp minced garlic.
- 1-lb bag frozen mixed vegetables.
- One egg beat with 1 Tbsp milk.
- 1/2 cup soft breadcrumbs.
Preheat oven to 400°F. Grease a shallow 9×9″ baking dish.
In a large skillet, brown meat in olive oil over medium-high. Season with salt and
pepper. Drain any fat. Sauté onions and garlic in the fat left in skillet until
translucent. Stir in pork, vegetables, and seasonings. Transfer to prepared dish.
Mix eggs and milk; pour over pork mixture. Top evenly with breadcrumbs. Bake
covered, 35 to 40 minutes or until bubbly and golden. Let stand 5 minutes before
serving. Serves 6 to 8.
4. Spinach With Chickpeas
Chickpeas are also known as garbanzo beans. They are trendy because they have lots of fiber and protein. They’re delicious when combined with spinach.
- 8 oz fresh baby spinach leaves.
- 1 16-oz can chickpeas.
- 1/2 cup feta cheese crumbles.
- One clove garlic, minced.
- 1/2 lemon juiced.
- Ten basil leaves, cut into thin strips.
- Shredded Parmesan cheese to garnish.
Blanch spinach in boiling salted water just until wilted. Immediately drain well in a
colander. Rinse thoroughly under cold running water. Squeeze out excess moisture
by pressing firmly between your hands. Set aside.
Drain and rinse canned chickpeas well. In a food processor, combine chickpeas and
the following three ingredients. Process until smooth. Add spinach and function
briefly. Transfer to a bowl and stir in cheese and basil. Garnish with shredded
Parmesan. Serve immediately. Makes about 2 cups.
5. White Bean Soup
White beans are very versatile. You can use them in soups, stews, salads, sandwiches, and many other ways. Here I have created a lovely soup that is light but filling at the same time.
- 15-oz can cannellini beans.
- 14.5-ounce can chicken broth.
- One onion, diced.
- One carrot, peeled and diced.
- One stalk celery, diced.
- Four cloves garlic, crushed.
- One bay leaf.
- One sprig thyme.
- 1/2 teaspoon dried marjoram.
- One teaspoon kosher salt.
- Freshly cracked black pepper.
- Parmesan cheese to serve.
Rinse and drain the beans. Please place them in a saucepan along with the remaining ingredients except for the Parmesan cheese. Cover and bring to a boil.
Reduce the heat to low and allow to simmer for 25 minutes.
Remove from heat and remove the bay leaf. Ladle the soup into bowls and top each
portion with some grated Parmesan cheese. Serve hot. Serves 4 to 6.
6. Baked Beans
Baked beans are a great snack or side dish. In this recipe, baked beans are made to be served on hamburger buns. The secret ingredient is sour cream!
- Three 15-oz cans of navy beans.
- 11-oz can tomato paste.
- 1 cup ketchup.
- 1 cup cider vinegar.
- 1/2 tsp dry mustard.
- 1 tbsp Worcestershire sauce.
- 1/2 onion, thinly sliced.
- 1/4 cup sugar.
- Two cloves of garlic pressed.
- 1 tsp salt.
- 1 tsp ground cumin.
- 1 tsp paprika.
- 1 tsp chili powder.
- 1 tsp freshly ground black pepper.
- 1 cup sour cream.
- Toasted sesame seeds to serve.
- Prepared hamburger buns to serve.
Preheat oven to 350 degrees F . Grease an 11-x-7-inch baking pan.
Open all the cans of beans and place them in a large pot. Bring to a boil and cook
for 1 minute. Remove the pot from heat and let cool slightly. Drain any liquid from
Whisk together the tomato paste, ketchup, vinegar, Worcestershire sauce, onion,
sugar, garlic, salt, cumin, paprika, chili powder, and pepper in a medium bowl. Stir in
the drained beans. Pour the bean mixture into the prepared pan. Spread it evenly—
Bake for 30 minutes.
Meanwhile, make the Topping Sauce. Whisk together the sour cream, ketchup, and
Worcestershire sauce in a small bowl. After 30 minutes, pour half of the topping sauce over the beans. Return the pan to the oven and bake another 10 minutes. Repeat with the remaining topping sauce. Remove from the oven and sprinkle the sesame seeds over the beans. Serve warm on toasted hamburger buns. Serves 8.
With the recipe mentioned above list, you can stay healthy and happy. You will get the satisfaction of eating something healthy and yummy at the same time. Give a try to all the dishes and shine.