A Handful of Bean-Inspired Recipes

High in fiber and antioxidants, beans are good for the heart and, therefore, good for the brain. Packed with high-protein, beans certainly provide a healthy low-fat option to meat. While beans may not be the most admired vegetable, they certainly pack a punch when it comes to being nutritious and versatile. Below are four bean-inspired recipes. Give them a try and satiate your hearty appetite.

1. Black Bean Stuffed Sweet Potatoes

Borrowed from http://bbritnell.com/black-bean-stuffed-sweet-potatoes/

Prep Time: 10 minutes          Cook Time: 1 hour          Serves: 4

INGREDIENTS

  • 4 medium- large sweet potatoes
  • 1/2 cup of sour cream or plain greek yogurt
  • 1 teaspoon of lime juice
  • 1/2 teaspoon of ground black pepper
  • 1/2 of a medium red onion, finely diced (about 1 cup diced)
  • 1 1/2 tablespoons of olive oil
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon of chili powder
  • 1/2 teaspoon of sea salt
  • 1 15oz can of black beans, drained and rinsed
  • Serve with 1/2 an avocado, choppedhandful of cilantro, chopped

INSTRUCTIONS

  1. Pre-heat oven to 350 degrees F.
  2. Place the sweet potatoes on a lightly greased baking tray and bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes.
  3. Prepare the cream sauce by whisking together the sour cream or greek yogurt, lime juice, and black pepper. Set aside.
  4. When the sweet potatoes have about 10 minutes left, heat the oil in a skillet over medium heat and then add in onion. Saute for 5 minutes until the onions begins to become translucent. Add in the spices stir and cook for an additional 3 minutes.
  5. Add the black beans to the skillet and toss to combine. Continue to cook, stirring frequently, until the black beans are fully heated through. About 5 minutes. Take off of heat and set aside.
  6. Once the sweet potatoes are done baking, let cool slightly. Once cool, cut the sweet potatoes open and shred the flesh from the skin so that the inside is mashed and easy to scoop out.
  7. Evenly spread the black bean mixture, avocado, cilantro, and cream sauce on top of the 4 sweet potatoes.
  8. Serve immediately and ENJOY!!

————————-

2. VEGAN STUFFED PEPPERS WITH KIDNEY BEANS, SWEET CORN AND CASHEW

Borrowed from https://diybites.com/vegan-stuffed-peppers-with-kidney-beans-sweet-corn-and-cashew/

Prep Time: 5 minutes          Cook Time: 25 minutes          Serves: 4

INGREDIENTS

  • 2 bell peppers, cut in half, seeds discarded
  • ½ red onion, diced
  • 1 big ripe tomato, diced
  • 1 tsp powdered garlic
  • 3 tsp fresh parsley
  • 100 g kidney beans
  • 100 g sweet corn, canned
  • 40 g raw cashew
  • 1 tsp olive oil
  • ½ tsp dried thyme
  • ½ dried basil
  • salt & pepper

INSTRUCTIONS

Preheat the oven to 200 °C/ 400 degrees °F
  1. Saute the onion in olive oil for 2 minutes.
  2. Add kidney beans, corn, cashew, garlic and diced tomato. Cook for 3-5 minutes on medium heat.
  3. Add dried thyme and basil, parsley, season with salt and pepper, set aside.
  4. Fill each half of the bell peppers with kidney bean mixture.
  5. Set in the oven for 25 minutes, or until bell peppers are tender.
  6. Garnish with fresh parsley and serve.
  7. Enjoy!
NOTES
Optionally, you can roast the cashews in a dry pan for 3-4 minutes before adding them with the kidney beans, for an extra crunch.
You can also add: raisins, fresh herbs, tofu.

————————-

3. Edamame Soba Noodle Salad

https://cookingwithawallflower.com/2015/01/07/edamame-soba-noodle-salad/
Prep T: 10 minutes          Cook Time: 10 minutes           Serves: 1

INGREDIENTS

  • 1 bundle of soba noodles
  • 1 tablespoon olive oil or vegetable oil
  • ¼ cup sliced onions
  • ⅓ cup sliced mushrooms
  • ¼ teaspoon crushed red pepper
  • A pinch of salt
  • ¼ cup edamame, deshelled and cooked
  • ¼ cup baby spinach leaves, roughly chopped
  • Red chili pepper, sliced (optional)
Lemon Soy Dressing
  • 1 tablespoon soy sauce
  • 1 ½ teaspoon granulated sugar

INSTRUCTIONS

Lemon Soy Dressing
  1. In a small bowl, mix together soy sauce, lemon juice, and granulated sugar. Set the dressing aside for now.
Edamame Soba Noodle
  1. Cook the soba noodles in a small pot of boiling water for about 5-6 minutes until the noodles are soft yet still chewy. Drain the noodles, run them through cold water, and drain them again.
  2. In a small pan, add the olive oil and allow it to heat for about 30 seconds over low to medium heat. Once the oil has heated, add the sliced onions to the pan. Use a spatula to move the onions to prevent them from burning. Cook the onions until they’ve softened and appear translucent. Once the onions are soft, add the sliced mushrooms. Cook the mushrooms until they’ve softened. Season the mushrooms and onions with the salt and crushed red pepper.
  3. Toss the soba noodles with the onions, mushrooms, edamame, and spinach leaves. Top with sliced red chili peppers.
  4. Drizzle the lemon soy dressing over the edamame soba noodle, and serve cold.

—————————-

4. Easy Tuscan Bean Soup

Borrowed from https://www.simplyrecipes.com/recipes/easy_tuscan_bean_soup/

Prep Time: 20 minutes          Cook Time: 30 minutes          Servings: 4

INGREDIENTS

For the soup

  • 3 tablespoons olive oil
  • 2 medium carrots, thickly sliced
  • 1 large onion, coarsely chopped
  • 1 stalk celery, coarsely chopped
  • 1 clove garlic, finely chopped
  • 3 sprigs fresh oregano
  • 1/4 teaspoon salt
  • Black pepper, to taste
  • 2 cans (15 ounces each) cannellini beans or other small white beans, drained and rinsed
  • 5 cups chicken stock or vegetable stock
  • 4 cups baby kale or baby spinach, stems removed if tough
  • 1 tablespoon chopped fresh oregano, for garnish
  • Olive oil, to serve
  • Extra grated Parmesan, to serve

For the parmesan toasts

  • 1/2 baguette, thinly sliced
  • Olive oil
  • 1/2 cup grated Parmesan

INSTRUCTIONS

  1. Cook the vegetables: In a soup pot, heat the olive oil. When it’s hot, add the carrots, onion, celery, garlic, fresh oregano sprigs, salt, and pepper. Cook, stirring often, for 10 minutes until the vegetables look softened and the onions are turning translucent.
  2. Prepare the beans: On a plate, mash 1/2 cup of the beans with a fork or potato masher. Add them to the vegetables in the pot. Cook, stirring, for 2 minutes.
  3. Add the remaining beans to the pot and stir well. Stir in the chicken stock and bring to a boil. Lower the heat, partially cover with the lid placed askew, and simmer for 20 minutes, or until the carrots are tender and the liquid is flavorful. Discard the oregano sprigs; the leaves will have fallen into the soup. Add additional salt and pepper to taste.
  4. While the soup simmers, make the Parmesan toasts: Toast the bread until lightly golden on both sides. While the toast is sill are hot from the toaster, sprinkle with olive oil and cheese. If you have a toaster oven, return them to the toaster for 1 minute to melt the cheese; otherwise, arrange the toasts in a skillet over medium heat, cover, and warm for about 1 minute or until the cheese has melted.
  5. Add the greens to the soup: Add the kale or spinach to the pot and simmering for another 2 minutes, or just until the greens wilt.
  6. Serve the soup: Ladle the soup into bowls, sprinkle with oregano and more olive oil, if you like, and serve with Parmesan toasts and extra Parmesan for sprinkling.