Beans are so versatile, and having a few bean recipes on hand is a great way to add these to your diet more often!
Beans are great as a side dish, can be mashed into a bean dip, boiled in a soup or mixed into your favorite vegetable burger.
Here you will find different bean recipes for breakfast, soups, salads and starters!
Health benefits of beans
Beans are a delicious source of vegetable protein. They're also a remarkable source of healthy fiber, especially soluble fiber. Soluble fiber has the ability to lower “bad” cholesterol and keep you full longer. Fiber is also great for your digestive system and GI motility.
Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals.
Cooking dried black beans is incredibly easy, delicious, and an inexpensive way to eat plant-based protein and fiber!
Whether you are a vegan, a vegetarian, or just want to eat more plant-based meals, beans are so beneficial that they can be included in your diet. Use these bean recipes as inspiration to incorporate them more deeply as your week progresses.
Dried beans versus canned beans in recipes
You can choose between dried beans and canned beans. If you choose to go with canned beans, be sure to look for organic beans and canned BPA-free. Also, read the ingredients list and make sure that not many preservatives or other ingredients have been added. Rinse canned beans well with water before using them.
With dried beans, you need to add the step of soaking your beans for a few hours. Soaking helps with digestion, but it does mean that you need to think ahead if you are planning on making a bean recipe.
For these reasons, we use dried beans most of the time and keep a few tins of beans handy when we need something quick so we can always enjoy a healthy bean recipe.
Bean recipes for breakfast
Including beans in your breakfast is a great way to start the day with a filling meal and plenty of sustained energy.
Strawberry, blueberry and bean smoothie recipe
Yes, here at Nutrition Stripped we put frozen white beans in smoothies! Frozen white beans give smoothies a creamy consistency, reduce the sugar content and provide a nutritional boost! Plus, you can't even try them there. It may sound strange, but give it a try. So many members of the Nutrition Stripped Community have turned into bean smoothie lovers!
Get a little more creative with your bean recipes by including beans as part of a larger recipe. These Huevos Rancheros are the perfect example! Beans share the limelight with the eggs to create a filling and tasty brunch option.
Basic five greens and beans diet bowl
You will find a specific recipe in this bowl of vegetables and beans, but you will also find a template that you can use to make variations of this bowl with different ingredients! What brings this bowl together is the addition of a creamy (but dairy-free) homemade dressing!
Bean salad recipes
No cook salad with two beans and herbs
This bean salad can be served hot or cold! It's a great addition to any Foundational Five Nourish bowl or salad, or a great side dish too. However, the main advantage of this product is that no cooking is required and you have all the ingredients in your pantry.
Protein-wrapped white bean salad
This is a beautifully raised white bean salad! With the addition of sumac and fresh herbs, it tastes amazing and turns simple beans into a delicious salad or side dish.
Lemon chickpea salad
This salad takes less than 5 minutes to toss together! It's a great option to think about those days when you need something quick, easy, and nutritious. This salad has some fresh ingredients, but you can use pantry ingredients instead if you don't have the fresh ingredients on hand!
Lupini Bean Salad
Unlike beans, which most of us may be more familiar with, lupini beans have a unique texture – they have a crispness, density, and decompose like a pine nut that's been soaked for a few hours. Their taste is neutral with a slight nuttiness, unlike any bean or legume I've ever had, and overall so delicious!
Avocado boats 3 ways
The best avocado boat recipe with three variations in less than 10 minutes, sesame cabbage, spicy black beans and curry chickpeas.
Bean soup recipes
White bean soup with the best broth ever
This bean recipe is just delicious! With just a few fresh ingredients and white beans, this recipe will cook itself for a few hours and fill your whole home with such a lovely aroma. This is one of those basic recipes that once you try it will have on your list of recipes that you keep coming back to!
White bean chili verde
This White Bean Chili Verde is the perfect balance between function and taste. The green chilies add wonderful complex flavors and color, and the beans add a boost of plant-based protein. When you use the superfood effects of fresh coriander, you get a cook-friendly meal that ticks all the boxes. We repeat this bean recipe in large quantities throughout the winter!
Hearty black bean and corn soup
This is another great option for a batch cooking day or as a frozen meal. Black beans and corn are a classic combo and can be served as a main course or alongside a large salad or bowl!
Chocolate, cinnamon and walnut chilli
This is one of my favorite recipes from my cookbook, mostly out of the nostalgia for growing up in the Midwest and eating Cincinnati-style chili – it's delicious and I've given it a healthy Nazi makeover. It may sound like a strange combination of ingredients to you if you didn't grow up with Cincinnati-style chili, but give this one a try, it's too good!
Bean recipes for your main course
Since beans are a great source of vegetable protein and starchy carbohydrates, they can be the star of your main course. These starters are some of our favorites that have beans front and center!
1 pot of chickpea curry with turmeric rice
If you're ever looking for a warming, soothing, nutritious, and filling meal that was prepared in about 20 minutes, look no further. This chickpea and tomato curry with turmeric rice is a great main course made for a lot of leftovers on the weekends for a quick lunch the next day.
The simplest recipe for black beans
I highly recommend bookmarking this recipe for this weekend or your next planning day – this is the perfect side dish. You can enjoy these in so many ways, including warming up as a side dish to an appetizer, topping a salad for a quick lunch, adding a pan, adding a broth-based soup for extra protein and fiber, or just eating it. The options are many, flexible for your lifestyle, affordable and easy to store in your pantry.
Black Bean Burger
The black bean patty is traditional in the sense that it is simple with a hint of smoke and the added crunch comes from sliced radish. The flavorful grainy mustard, sweet pickles, sweet and flavorful red onions, and fresh sprouts make this an amazing burger experience.
These chickpea burgers are perfect for prepping! It only takes about 30 minutes of your batch cooking day to make enough burgers for the whole week. This recipe, like its animal counterpart, is packed with lots of protein! The egg, nutritional yeast, chickpeas, and hemp seeds all contribute to high protein levels.
There are many reasons to love Indian cuisine. Cumin, cardamom, and fresh ginger make this dish rich and flavorful with a healthy boost. Using chickpeas as the egg white gives this dish a wonderful texture, and its shelf life is the perfect addition to your batch cooking list. We recommend serving Chana Masala with perfectly steamed rice, sweet potatoes or steamed vegetables.
Taco wraps with black beans and quinoa salad
Say hello to these black bean and quinoa taco salad wraps that are full of fiber, protein, healthy fats, and everything you need to add a healthier twist to those taco cravings thanks to the black beans (aka legumes) breastfeeding. Garnish with fresh coriander, diced tomatoes, sliced red onions, jalapeño, salsa and lime.
Which bean recipe do you try first?
Which bean recipes sound best to you? Pick 1 to 3 options that sound delicious to you and give one a try this week!
If you can do it, we'd love to see it! Snap a photo and post your stories on Instagram and tag @nutritionstripped. We love to see your creations and share them with the community!