12 Healthy Bean Recipes

The Versatile and Nutritious Bean

Beans are one of the most versatile, nutritious, and budget-friendly foods around. They come in a rainbow of colors and a variety of textures and flavors. Beans are packed with fiber, protein, and key micronutrients like iron, zinc, folate, and magnesium.

Health Benefits of Beans

Eating beans regularly has been linked to numerous health benefits. Studies show that bean eaters tend to have lower cholesterol, better blood sugar control, healthier weights, and reduced risk of heart disease and certain cancers. The high fiber content is key for digestive and heart health, while the protein keeps you feeling fuller longer.

Incorporating More Beans

While canned beans are convenient, dried beans are cheaper and allow you to control sodium content. Most dried beans only need to be soaked overnight then simmered until tender. Cook a big batch on the weekend to use all week long. Add beans to soups, stews, chilis, salads, rice bowls, pastas, and more. They pair well with greens, whole grains, veggies, herbs, and lean proteins.

12 Satisfying and Nutritious Bean Recipes

1. Hearty Three Bean Chili
2. Southwestern Quinoa Bean Salad
3. Curried Chickpea Wraps
4. White Bean Rosemary Soup
5. Spicy Black Bean Burgers
6. Cuban-Style Black Beans
7. Mediterranean Bean Salad
8. Roasted Beet and Lentil Bowl
9. Creamy Cannellini Beans over Toast
10. Thai Coconut Curry with Tofu and Green Beans
11. 15 Minute Butter Beans
12. Easy Red Beans and Rice

Get Creative with Beans!

Beans are endlessly adaptable, so have fun coming up with your own bean creations! Add them to tacos, Buddha bowls, casseroles, pasta bakes, flatbreads, grain bowls and more. The key is layering beans with aromatics, produce, whole grains and healthy fats for delicious and satisfying meals.

Frequently Asked Questions

Are canned beans healthy?

Yes, canned beans are nutritionally comparable to dried beans and very convenient. Just give them a good rinse and opt for low-sodium or no-salt-added versions when possible.

Do beans cause gas and bloating?

It’s the fiber and oligosaccharides that can cause issues for some people as their gut bacteria adjust. Introducing beans gradually while staying hydrated can help. Soaking and rinsing beans well can also help reduce gas and bloating.

How can I use leftover cooked beans?

Cooked beans keep well in the fridge for about 5 days. Incorporate them into grain bowls, pasta dishes, soups, stews, tacos, flatbreads, casseroles, stir-fries, salads, dip and more throughout the week.

What is the healthiest way to prepare beans?

Opt for low-sodium or no-salt versions when using canned beans. When cooking dried beans, avoid adding salt or acidic ingredients like tomatoes until beans have softened, and drain well after soaking. Herbs, garlic, onions, broth and spices add lots of flavor.

What are some good bean recipes for kids?

Kids often enjoy beans when paired with familiar flavors and dipping opportunities! Try burritos, quesadillas, baked bean dip, chili with baked potatoes or cornbread, bean & cheese quesadillas, and rice & bean bowls with their favorite toppings.

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