Delicious And Nutritious Recipes With Beans

March 28, 2023 - (Updated: April 02, 2023)

Cesar Chien

Corn and Black Bean Salad Recipe Taste of Home from www.tasteofhome.com

Introduction

Beans have been a staple food in many cultures for centuries. They are packed with nutrients, are affordable, and very versatile. Beans can be used in a variety of recipes, ranging from soups and stews to salads and dips. In this blog post, we will explore some delicious recipes with beans that are easy to make and perfect for any occasion.

Ingredients

Before we dive into the recipes, let's take a look at some of the common ingredients you will need to make these delicious dishes: - Beans (of your choice) - Vegetables (such as onions, garlic, bell peppers, tomatoes, etc.) - Herbs and spices (such as cumin, coriander, oregano, parsley, etc.) - Oil or butter - Broth or water - Salt and pepper - Optional: meat or meat substitutes, cheese, sour cream, avocado, etc.

Black Bean Soup

This soup is perfect for a cold winter day or a quick and easy meal. Here's what you'll need: - 2 cans of black beans - 1 onion, chopped - 3 cloves of garlic, minced - 1 bell pepper, chopped - 1 tablespoon of cumin - 1 tablespoon of oregano - 2 cups of chicken or vegetable broth - Salt and pepper to taste - Optional: sour cream, cheese, avocado, etc. Instructions: 1. In a large pot, heat the oil or butter over medium-high heat. Add the onion, garlic, and bell pepper, and sauté for about 5 minutes, or until the vegetables are tender. 2. Add the cumin and oregano, and stir well. 3. Drain and rinse the black beans, and add them to the pot. Stir well. 4. Add the broth and bring the soup to a boil. Reduce the heat to low, cover the pot, and let the soup simmer for about 15-20 minutes. 5. Using a blender or an immersion blender, blend the soup until it is smooth and creamy. 6. Season with salt and pepper to taste. 7. Serve hot with a dollop of sour cream, shredded cheese, and sliced avocado if desired.

Three Bean Salad

This salad is perfect for a summer picnic or a healthy lunch. Here's what you'll need: - 1 can of kidney beans - 1 can of garbanzo beans (chickpeas) - 1 can of green beans - 1 red onion, chopped - 1/4 cup of olive oil - 1/4 cup of red wine vinegar - 1 tablespoon of Dijon mustard - 1 tablespoon of honey - Salt and pepper to taste - Optional: chopped parsley or cilantro Instructions: 1. Drain and rinse the kidney beans, garbanzo beans, and green beans, and add them to a large bowl. 2. Add the chopped onion and stir well. 3. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey, salt, and pepper. 4. Pour the dressing over the beans and onion, and stir well. 5. Cover the bowl and let the salad marinate in the fridge for at least 30 minutes, or overnight. 6. Before serving, sprinkle with chopped parsley or cilantro if desired.

White Bean and Tomato Stew

This hearty stew is perfect for a cold winter day or a cozy dinner. Here's what you'll need: - 2 cans of white beans - 1 onion, chopped - 3 cloves of garlic, minced - 1 can of diced tomatoes - 1 tablespoon of tomato paste - 2 cups of chicken or vegetable broth - 1 tablespoon of rosemary - Salt and pepper to taste - Optional: shredded Parmesan cheese, crusty bread Instructions: 1. In a large pot, heat the oil or butter over medium-high heat. Add the onion and garlic, and sauté for about 5 minutes, or until the vegetables are tender. 2. Add the diced tomatoes and tomato paste, and stir well. 3. Drain and rinse the white beans, and add them to the pot. Stir well. 4. Add the broth and rosemary, and bring the stew to a boil. Reduce the heat to low, cover the pot, and let the stew simmer for about 30-40 minutes, or until the vegetables are tender and the stew is thick and bubbly. 5. Season with salt and pepper to taste. 6. Serve hot with shredded Parmesan cheese and crusty bread if desired.

Nutrition

Beans are an excellent source of protein, fiber, and various vitamins and minerals. They are also low in fat and calories, making them a great addition to any diet. Here are some of the nutritional benefits of beans: - Protein: Beans are a great source of plant-based protein, which is important for building and repairing tissues in the body. - Fiber: Beans are rich in fiber, which helps regulate digestion, lower cholesterol levels, and control blood sugar levels. - Vitamins and minerals: Beans contain a variety of vitamins and minerals, such as iron, potassium, magnesium, and folate, which are important for overall health. It's important to note that some beans, such as kidney beans, contain a toxin called lectin that can cause digestive issues if not cooked properly. To avoid this, it's recommended to soak the beans overnight and cook them thoroughly before consuming.

Conclusion

Beans are a delicious and nutritious ingredient that can be used in a variety of recipes. Whether you prefer soups, salads, or stews, there's a bean recipe out there for everyone. Try incorporating beans into your diet and reap the many health benefits they have to offer.