This week’s focus: beans! Let’s jump right into some bean recipes for the week:
3 Bean Chili (Vegan + Oil-Free) (WFPB) from Bree’s Vegan Life
If you’re looking for the optimal combo of easy and satisfying, chili may be your go-to. With mostly simple ingredients you may already have, it’s as easy as tossing em all into a pot. And three types of beans provide variety.
Ginger Orange Black Bean and Corn Salad recipe (Vegan, Oil-free) (WFPB) from PlantBasedRecipe.com
With just a handful of ingredients and only 15 minutes of prep time needed, you’ve got yourself a tasty and unique salad side dish with 8g of protein.
Crispy Roasted Chickpeas (Oil-Free!) (WFPB) from The Big Man’s World ®
If I had to pick a perfect snack, it would be these roasted chickpeas. They satisfy that savory, crunchy craving for me while coming in with 9g of protein and 8g of fiber per serving.
15 Minute Vegan Red Beans and Rice (No Oil) (WFPB) from Healthy Slow Cooking
These beans are a perfect, fast meal that only 15 minutes to whip up with just a few common ingredients.
Healthy Taco Salad (WFPB) from Veggie Inspired
Enjoy a healthy, plant-based version of tacos without sacrificing on flavor. Bonus: easily customize your taco experience with your favorite veggies.
Vegan Southwest Pasta Salad (WFPB) from Plays Well With Butter
Put this salad into the “no will know it’s 100% plant-based” category. Perfect for get-togethers or enjoy on your own.
Easy Oil-Free Hummus (WFPB) from Nutriciously
I couldn’t possibly do bean recipes without some hummus. After eating store-bought hummus for years, I was shocked at how easy making hummus at home is.
Mexican Pinto Bean Soup from Elavegan
One-pot soups are my favorites for their simplicity, and they make for fabulous leftover lunches. Enjoy some Mexican flair with this soup.
Pulled Pork Baked Bean Quesadillas from Follow Your Heart
If you’re craving these, this recipe includes Follow Your Heart brand Dairy-Free Pepperjack Slices plus all the usual greatness of quesadillas.
Vegan Rajma Masala (Red Kidney Bean Curry) from Cook Republic
This curry, which originates from India, provides unique flavors from a variety of spices. Cook this up when you’re looking to change things up.
Vegan Baked Beans from Vegan Huggs
Another bean favorite, you’ll be sure to impress with this homemade version that’s the perfect side dish.
Vegan Black Bean Brownies from Loving it Vegan
Beans: The Not-So-Sexy Superfood
I don’t mean to sell beans short with that title, but they just don’t get the same attention that other superfoods do.
Beans indeed are an incredible food, and I try to eat them every day. Beans are one of my favorites between the one-two punch of fiber and protein and their ease and versatility.
Blue Zones, which studies the longest living people on earth, notes: “Beans reign supreme in blue zones. They’re the cornerstone of every longevity diet in the world.”
Beans are also a vital component of the Mediterranean Diet. Bean salads, hummus, and other dishes are all highlighted on this diet.
Here’s why beans are so great:
- Plenty of fiber. 1/2 cup of black beans has 8g of fiber (or about 31% of recommended daily value).
- Packing protein. This same 1/2 cup serving of beans has 7g of protein.
- Many varieties. Black, pinto, garbanzo, and kidney beans offer different flavors with similarly-solid nutrition.
- Cheap. In the U.S., a can of beans costs around $1. One pound of dried beans is about $1-2 and makes the equivalent of about 4 cans of beans.
- Easy to stock up and store. Dried beans can be stored for up to one year. Canned beans can go 2-5 years unopened.
I hope you find a bean dish you love this week!