Are you looking for delicious, nutritious meals that are easy to make? Look no further than beans! Beans are a staple ingredient in many cuisines around the world and are packed with protein, fiber, and other essential nutrients. In this article, we’ll explore 18 flavorful and healthy bean recipes that are perfect for busy weeknights or special occasions.
From hearty stews and soups to fresh salads and dips, these bean-filled dishes are sure to satisfy your taste buds and provide a nutritional boost. Whether you’re a vegetarian or just looking for ways to incorporate more plant-based meals into your diet, these recipes have got you covered.
In the following pages, we’ll dive into some of our favorite bean recipes, from classic black beans and quinoa salad to creamy white bean soup with kale. We’ll also explore international flavors like Moroccan spiced lentils and Mexican pinto bean tacos. With so many options to choose from, you’re sure to find something that becomes a new favorite.
Black Bean and Quinoa Salad with Lime Dressing
This vibrant salad combines the nutty flavor of quinoa with the creamy texture of black beans, all tied together with a zesty lime dressing. Perfect for a quick lunch or dinner, this recipe is also great for meal prep.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, and red bell pepper.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Stir in chopped cilantro and season with salt and pepper as needed.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Creamy White Bean and Kale Soup
Creamy White Bean and Kale Soup Recipe
As the weather cools down, a warm and comforting bowl of soup is just what you need to brighten up your day. This creamy white bean and kale soup recipe combines the richness of cannellini beans with the earthiness of curly kale, all in a velvety broth.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cups chicken or vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups curly kale, stems removed and discarded, leaves chopped
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1/4 cup heavy cream or half-and-half (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Stir in the cannellini beans, broth, kale, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, let it cool and blend in batches in a blender.
5. If desired, stir in the heavy cream or half-and-half.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Spicy Chickpea and Spinach Curry
This flavorful and nutritious curry is a perfect blend of spices, chickpeas, and fresh spinach. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon cayenne pepper (adjust to taste)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, and cayenne pepper; cook for 1 minute, stirring constantly.
4. Stir in chickpeas and coconut milk; bring to a simmer.
5. Reduce heat to low and let it cook for 10-12 minutes or until the flavors meld together.
6. Stir in spinach leaves; cook until wilted.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 15-17 minutes
Lentil and Sweet Potato Stew
This hearty stew is a perfect blend of comforting flavors, packed with nutritious ingredients. With the sweetness of sweet potatoes and the earthiness of lentils, this dish is sure to become a new favorite.
Ingredients:
– 1 large onion, chopped
– 2 cloves of garlic, minced
– 1 large sweet potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the sweet potato, lentils, vegetable broth, diced tomatoes, and cumin. Season with salt and pepper to taste.
3. Bring the mixture to a boil, then reduce heat and simmer for 30-40 minutes or until the sweet potatoes are tender.
4. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 30-40 minutes
Three-Bean Chili with Avocado
A classic chili recipe gets a creamy twist with the addition of ripe avocado. This flavorful and filling dish is perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 can kidney beans, drained and rinsed
– 1 can pinto beans, drained and rinsed
– 1 lb ground beef
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 2 tbsp chili powder
– 1 tsp ground cumin
– 1/2 tsp paprika
– Salt and pepper to taste
– 1 can diced tomatoes
– 1 cup beef broth
– 1 ripe avocado, diced
– Optional: jalapeños, sour cream, shredded cheese for toppings
Instructions:
1. Brown the ground beef in a large pot over medium-high heat.
2. Add onion, garlic, and red bell pepper; cook until vegetables are tender.
3. Stir in chili powder, cumin, paprika, salt, and pepper.
4. Add beans, diced tomatoes, and beef broth; bring to a simmer.
5. Reduce heat and let cook for 20-25 minutes or until flavors have melded together.
6. Stir in diced avocado just before serving.
Cooking Time: 25-30 minutes
Edamame and Broccoli Stir-Fry
This quick and nutritious stir-fry combines the sweet flavors of edamame and broccoli with a hint of garlic and ginger. Perfect for a weeknight dinner or as a healthy snack.
Ingredients:
– 1 cup shelled edamame
– 2 cups broccoli florets
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 2 tablespoons vegetable oil
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger; stir-fry for 30 seconds.
3. Add the broccoli; cook for 2-3 minutes, until slightly tender.
4. Add the edamame; stir-fry for an additional 2-3 minutes, until both vegetables are tender-crisp.
5. Season with salt and pepper to taste.
Cooking Time: 6-8 minutes
Serve hot and enjoy!
Cannellini Bean Garlic Herb Dip
This creamy dip combines the rich flavor of cannellini beans with the pungency of garlic and freshness of herbs, perfect for snacking or serving as an appetizer.
Ingredients:
– 1 (15 oz) can cannellini beans, drained and rinsed
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh parsley
– 2 tablespoons chopped fresh basil
– 1 teaspoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a blender or food processor, combine cannellini beans, garlic, olive oil, parsley, basil, and lemon juice.
3. Blend until smooth, stopping to scrape down the sides of the bowl as needed.
4. Season with salt and pepper to taste.
5. Transfer the dip to a serving bowl and serve warm.
Cooking Time: 5-7 minutes (heating time)
Mexican Pinto Bean Tacos with Fresh Salsa
This recipe brings together the classic flavors of Mexico, featuring tender pinto beans and a fresh homemade salsa. Serve it all wrapped up in a warm tortilla for a delicious meal.
Ingredients:
– 1 cup dried pinto beans, soaked overnight and drained
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes, drained
– 1 teaspoon cumin
– Salt and pepper to taste
– 8 tacos shells
– Fresh Salsa (recipe below)
Fresh Salsa:
– 2 cups diced fresh tomatoes
– 1/4 cup diced red onion
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a large pot, combine pinto beans, onion, garlic, bell pepper, cumin, salt, and pepper. Cover and cook over medium heat for 30 minutes or until the beans are tender.
2. Drain the bean mixture and mash some of the beans to create a chunky texture.
3. Warm tacos shells according to package instructions.
4. Assemble the tacos by spooning the pinto bean mixture into shells, then top with fresh salsa and any other desired toppings.
Cooking Time: 30 minutes
Moroccan Spiced Lentil Salad
This hearty salad combines the comforting warmth of lentils with the vibrant spices of Morocco. Perfect as a side dish or light lunch, it’s a flavorful and nutritious treat.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– Salt and pepper, to taste
– 2 tablespoons chopped fresh parsley
– Lemon wedges, for serving (optional)
Instructions:
1. In a medium saucepan, bring the lentils and water to a boil. Reduce heat, cover, and simmer for 20-25 minutes or until the lentils are tender.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook for 3-4 minutes or until softened. Add the garlic, cumin, coriander, cinnamon, and cayenne pepper. Cook for an additional minute.
3. Fluff the cooked lentils with a fork and add to the skillet. Season with salt and pepper to taste.
4. Stir in the parsley. Serve warm or at room temperature, with lemon wedges on the side if desired.
Cooking Time: 25-30 minutes
Refried Black Beans with Cilantro and Lime
This recipe is a flavorful twist on traditional refried beans, adding the brightness of lime juice and the freshness of cilantro. It’s perfect for topping tacos, serving as a side dish, or using as a filling in burritos.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the black beans, cilantro, lime juice, salt, and pepper.
5. Reduce heat to low and simmer, stirring occasionally, for 10-15 minutes or until the beans have reached your desired consistency.
Cooking Time: 15 minutes
Mediterranean Chickpea Stuffed Peppers
Add a flavorful twist to traditional stuffed peppers with this Mediterranean-inspired recipe, featuring chickpeas, feta cheese, and sun-dried tomatoes. Perfect for a healthy and satisfying meal!
Ingredients:
– 4 bell peppers, any color
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup cooked rice
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped sun-dried tomatoes
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix chickpeas, rice, feta cheese, sun-dried tomatoes, olive oil, paprika, salt, and pepper.
4. Stuff each pepper with the chickpea mixture, filling to the top.
5. Place peppers in a baking dish and bake for 30-40 minutes or until tender.
6. Garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Enjoy your delicious Mediterranean Chickpea Stuffed Peppers!
Kidney Bean and Quinoa Burgers
Looking for a plant-based patty that’s both flavorful and nutritious? These kidney bean and quinoa burgers are the perfect solution, packed with protein-rich legumes and fiber-filled whole grains.
Ingredients:
– 1 cup cooked kidney beans
– 1/2 cup cooked quinoa
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 egg, lightly beaten (optional)
– Cooking oil or non-stick spray, for cooking
Instructions:
1. In a medium bowl, mash the kidney beans using a fork or a potato masher.
2. Add the cooked quinoa, oats, onion, garlic, tomato paste, smoked paprika, salt, and pepper to the bowl. Mix until well combined.
3. If using egg, mix it in at this stage.
4. Divide the mixture into 4-6 portions, depending on desired patty size.
5. Shape each portion into a ball and then flatten slightly into a patty shape.
6. Cook the patties in a non-stick skillet or grill over medium heat for 3-4 minutes per side, until golden brown.
Cooking Time: 12-15 minutes
Green Bean Almondine with Lemon Zest
This vibrant and flavorful side dish is perfect for any occasion. With the brightness of lemon zest and the crunch of toasted almonds, this recipe is a delightful twist on traditional green beans.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup sliced almonds
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon grated lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Toss green beans with olive oil, garlic, salt, and pepper on the prepared baking sheet.
4. Roast for 12-15 minutes or until tender and slightly caramelized.
5. While green beans are roasting, toast almonds in a dry skillet over medium heat until fragrant.
6. Remove green beans from oven and toss with lemon juice, zest, and toasted almonds.
7. Serve hot.
Cooking Time: 18-20 minutes
Easy Hummus with Roasted Red Pepper
This classic Middle Eastern dip gets a smoky twist by adding roasted red peppers to the traditional chickpea and tahini mixture. Perfect for snacking, parties, or as a healthy addition to your lunch.
Ingredients:
– 1 (15 oz) can chickpeas
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 cup roasted red pepper (see note)
– 2 tablespoons lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red peppers for 30-40 minutes, or until skin is blistered and charred.
3. Drain and rinse the chickpeas, then transfer them to a blender or food processor with tahini, garlic, roasted red pepper, lemon juice, salt, and olive oil.
4. Blend on high speed for about 2 minutes, stopping to scrape down the sides as needed, until smooth and creamy.
5. Add water and continue blending until desired consistency is reached.
Cooking Time: 10-15 minutes
White Bean and Rosemary Flatbread
This Mediterranean-inspired flatbread combines the creamy goodness of cannellini beans with the earthy flavor of rosemary, perfect for a quick and easy snack or light meal.
Ingredients:
– 1 cup all-purpose flour
– 1/2 teaspoon salt
– 1 tablespoon olive oil
– 3/4 cup warm water
– 1 can (15 ounces) cannellini beans, drained and rinsed
– 2 tablespoons chopped fresh rosemary leaves
– 1 tablespoon grated Parmesan cheese
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large mixing bowl, combine flour and salt.
3. Add olive oil and warm water; mix until dough forms.
4. Knead for 5-7 minutes, then shape into a ball.
5. Roll out the dough to a thickness of about 1/8 inch (3 mm).
6. Spread cannellini beans over the center of the dough, leaving a 1-inch (2.5 cm) border.
7. Sprinkle rosemary and Parmesan cheese on top.
8. Fold the edges of the dough over the filling to form a crust.
9. Bake for 15-20 minutes, or until golden brown.
Cooking Time: 15-20 minutes
Black Eyed Pea Collard Wraps
This recipe combines the nutritional benefits of collard greens with the flavorful taste of black-eyed peas, all wrapped up in a convenient and delicious package.
Ingredients:
– 1 bunch collard greens
– 1 cup cooked black-eyed peas
– 1/4 cup chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: any desired spices or herbs (e.g. cumin, chili powder, paprika)
Instructions:
1. Preheat oven to 375°F.
2. Rinse collard greens and remove stems. Cut into wide strips, then blanch in boiling water for 30 seconds to tenderize.
3. In a bowl, mix cooked black-eyed peas with chopped onion, minced garlic, and olive oil. Season with salt, pepper, and any desired spices or herbs.
4. Wrap each collard green strip around about 1/4 cup of the pea mixture.
5. Place wraps on a baking sheet lined with parchment paper. Bake for 10-12 minutes, or until collard greens are crispy and filling is heated through.
Cooking Time: 12 minutes
Lentil and Mushroom Shepherd’s Pie
This comforting dish combines the earthy flavors of lentils and mushrooms with a crispy mashed potato topping, perfect for a chilly evening. With minimal prep time and simple cooking steps, this recipe is a great option for a quick weeknight dinner.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 8 oz mushrooms (button or cremini), sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 2-3 large potatoes, peeled and diced
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils according to package instructions.
3. In a large skillet, sauté onion, garlic, and mushrooms until tender. Add thyme and season with salt and pepper.
4. In a separate pot, boil potatoes until tender. Drain and mash with olive oil and salt.
5. Assemble the shepherd’s pie by layering cooked lentils, mushroom mixture, and mashed potatoes in a 9×13 inch baking dish.
6. Top with grated cheese (if using) and bake for 25-30 minutes or until golden brown.
Cooking Time: 45-50 minutes
Spiced Red Lentil Dal with Coconut Milk
This comforting and flavorful Indian-inspired dish is a staple of vegetarian cuisine. With the warmth of spices and creaminess of coconut milk, it’s a perfect meal for any time of day.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender.
2. Add onion, garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for an additional 5 minutes.
3. Stir in coconut milk and season with salt.
4. Simmer dal for 10-15 minutes or until heated through.
5. Garnish with cilantro leaves and serve over basmati rice or with naan bread.
Cooking Time: 45-50 minutes
Summary
Get ready to spice up your meals with these 18 delicious and healthy bean recipes! From hearty stews and soups to flavorful dips and salads, there’s something for everyone. Try making a Black Bean and Quinoa Salad with Lime Dressing or a Creamy White Bean and Kale Soup for a nutritious meal. For a protein-packed option, go for Spicy Chickpea and Spinach Curry or Lentil and Sweet Potato Stew. And don’t forget to save room for dessert – or in this case, a Mediterranean Chickpea Stuffed Pepper! With so many options, you’ll never run out of ideas for healthy meals.
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