Want a delicious meal that’s filling, easy to make, healthful, and saves you money? Bean
dishes are a powerhouse of plant-based protein, fiber, folate, potassium, iron, and magnesium.
This post has been updated 1/11/2025
There are dozens of varieties of beans, and each comes from seeds of
one of the genera of the flowering plant family Fabaceae.
Beans and legumes
(pulses) must be cooked thoroughly, so allow ample time to cook them. For example, here are step by step directions for cooking dried black beans.
They cost less, are more
flavorful, and have a creamier consistency that most canned ones.
If you're short on time, use canned beans that are low sodium and packaged in BPA free cans.
Research
shows people who incorporate
pulses in their daily eating plan are 22% less likely to be obese, versus
people who don’t eat them.
Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, and lower body weight.
Beans are naturally low in saturated fat, when they are
cooked without oil, lard, or butter.
Beans star in many ethnic recipes and vegan dishes including tacos, black bean soup, soba noodle stir fry with beans and greens, nachos, bean burgers, and hummus.
Beans are healthful, economical, and a more eco-friendly source of protein than meat or dairy.
Look below to see 2 of my favorite bean recipes to get you into a "beany frame of mind."
Creamy,
Vegan White Bean, Garlic, and Ginger Salad Dressing
Ingredients:
1- 15 oz. can organic Cannellini or Great Northern Beans
1/2 cup fresh squeezed lemon juice
1 1/2 teaspoons Dijon mustard
1 clove garlic chopped
1 chunk fresh ginger peeled (about 1 inch round) chopped
a sprig of fresh basil chopped
freshly ground
black pepper
Optional seasoning: parsley, oregano, thyme, rosemary, sage, or any
spice you like. I often select a combo of a pinch of turmeric and one of
black pepper for cancer prevention and anti-inflammatory effect.
What to do:
1. Blend all ingredients (including optional seasonings) in
a food processor or blender until smooth and creamy.
2. If the
consistency is thicker than you like, slowly add drops of water
or lemon juice. Blend again. Then, correct seasoning. Use immediately or refrigerate and use within 5-7 days.
This oil-free dressing is appetizing on salads,
sandwiches, and as a sauce on fresh steamed veggies. Beans made this way are creamy, taste decadent, yet add no empty calories.
Next up is
Vegan Chili: Easy, Flavorful, and Protein
Rich
The lively flavor of this recipe comes from basic pantry ingredients including beans, vegetables, and spices. This dish is simple and inexpensive to make, gluten
free, and loaded with plant-based protein, fiber, and spicy goodness.
Feel free to use
any variety of beans you like. Leave out or add additional vegetables or seasonings, and discover how adaptable and forgiving this chili dish can be.
Ingredients:
1 medium yellow or red organic onion chopped
2 or 3 cloves garlic chopped
1 organic red pepper chopped
2 organic carrots chopped
1- 15 oz. can organic Black Beans, 1- 15 oz. can organic Kidney Beans, one can organic Pinto Beans or select 3 cans of any beans you have on hand(drain and rinse beans)
Food Tip: I use organic ingredients whenever they are available. Organic fruits, vegetables, grains, nuts, seeds, and beans and legumes taste better, don't pollute our planet or our bodies, the nutrient count is higher than conventional products, and they are not genetically modified. More reasons here. 1 small can organic chopped tomatoes (BPA free can) with juice
1 small can sliced or chopped organic mushrooms (drained and rinsed)
1 bag (1lb) frozen organic corn kernels
1-2 jalapeƱo peppers (use gloves to take out
the seeds and cut in half, then chop fine). Omit this ingredient, if you like a
milder chili. Use a few teaspoons of mild salsa instead.
1 bay leaf
1/2 cup water
1 to 2 teaspoons lemon or
lime juice
4 teaspoons gluten free low sodium soy sauce or tamari
1 teaspoon chili powder
1 teaspoon cumin
1 in. knob fresh ginger peeled and grated
salt and fresh ground black pepper to taste
Optional seasoning: parsley, basil, oregano, thyme, rosemary, sage, or any spice you like. I always include a combo of a pinch of turmeric and one of black pepper. This combo has anti-inflammatory benefits.
What to do:
1. In a large Dutch
oven or other heavy-bottomed pot, put in chopped onion and sautƩ dry over
medium heat until soft (about 2 minutes). Add chopped garlic, red bell pepper,
carrots, mushrooms, and stir.
Continue to sautƩ for 2 more minutes. If necessary add a drop of water at a time to prevent food from sticking.
2. Add chili powder, cumin, half to a whole (depending
on how hot you like it) jalapeƱo pepper finely chopped, and optional seasonings. Stir until fragrant,
which should take approximately 1 minute.
3. Add three cans of beans, 1/2 cup water combined with low sodium soy sauce, and
bay leaf. If you're using cooked dried beans, use approximated 4 1/2 cups cooked dried beans.
4. Let the mixture come
to a simmer (covered). Add diced canned tomatoes. Cover and continue
cooking, stirring occasionally. Reduce heat as necessary to maintain a gentle
simmer. Cook for 20-25 minutes.
5. Add corn kernels and lemon or lime juice and cook
5-7 minutes more until corn is tender. Correct seasoning with salt and fresh ground black pepper or red pepper flakes to
taste. Remove chili from the heat.
6. Plate and garnish with lime slices, cilantro sprigs, avocado or guacamole, red onion, red radish, or any fresh green you have available.
7. Serve with steamed brown rice, and a tossed green salad with creamy white bean vegan garlic and ginger salad dressing. š
 |
| This photo shows vegan bean chili mixed with brown rice |
Relax and have fun in the kitchen. This simple to prepare recipe yields 4 large or 6 moderate servings, and contains approximately 10 g of protein in every portion.
Leftovers make a great snack. If you prefer, freeze chili for up to three months. When you crave chili again, defrost and heat for an easy to prepare meal.
It's been great sharing bean tips and ideas with you, and I appreciate feedback and comments.
What bean dishes do you favor? Please comment below. Do you eat beans because of their good taste, excellent nutrition, or both?
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