Beans are one of the most important foods to eat, whether you are vegan, vegetarian, plant-based, or a meat eater. No matter what your diet, they should be eaten often because not only are they a great source of protein and iron, but fiber fiber fiber! Lots of filling fiber = good gut health. If you don’t want to take it from me, take it from Dr. Michael Greger (author of my favorite health book, How Not to Die – affiliate link).
There are plenty of ways to get beans into your diet, so let’s lay it all out. Maybe you’ll find a new recipe below. x
1. Loaded Burritos
Let’s start with the most obvious and best because burritos are life. A hearty wrap filled with rice, beans, guacamole, salsa, corn, hot sauce, lettuce… What’s not to love?
2. Burrito Bowls
Burrito bowls are the easiest to throw together if you don’t have a wrap. I eat a burrito or bowl for lunch at least 4 out of 7 days of the week.
3. As Tacos
Everyone loves tacos, right? Easiest filling ever. Rinse a can, season and saute on stove (but not necessary) and load up.
4. Enchiladas
One of my favorite dinners to make for my family are these bean and vegan cheese enchiladas. Also these pinto bean and green pepper enchiladas. They are so easy to prep ahead of time and throw in the oven an hour before dinner.
5. Mashed White Bean Sandwiches
I make this great white bean salad and love to enjoy it in pita, in wraps, or on sprouted bread. You may also like this recipe for chickpeas & apple salad.
6. On Nachos
Load those nachos up with beans instead of or in addition to meat/meat substitute.
7. In Soups
Nothing makes a heartier soup or stew than the addition of beans. Chili is a must, but some others we enjoy: black bean, Tuscan white bean, and chickpea noodle soup.
8. Bean salad
Easy easy bean salad is perfect for those summer months. I love eating this as is or with chips. It’s the perfect side dish.
9. In Tofu Scramble
Getting beans in for breakfast is easy with a Mexican-inspired tofu scramble. Enjoy as is or throw in a burrito (my favorite way).
10. Seasoned and Roasted
I like to roast mine with all the nooch and snack away. I also like these curried chickpeas.
11. On a Baked Potato
Beans make a great topping for a loaded baked potato. I wrote this post a while back and it may bring some inspiration: 5 Ways to Load Up Your Sweet Potato.
12. As a Quesadilla
These are particularly great if you have kids, but really, quesadillas are the best. I like to blend or mash the beans on my quesadillas so they stay put.
13. On Toast
Beans on toast aren’t big in the US but plenty of other countries embrace this breakfast choice.
14. With Greens
Escarole and beans are probably on my top 10 favorite lunch list. Served with a slice of crusty bread and you are in heaven. Kale and beans and swiss chard and beans are also great!
15. On Top of Salads
I like to mash up with a little cashew cream and/or vegan mayo and season with salt, pepper, and onion powder, then add to my salad.
16. In Pasta
I love pasta e fagioli and pasta e ceci! Both are super easy to pull together and a favorite among kids. I also love adding chickpeas to simple pasta dishes like the above with some olive oil, broccoli, garlic, pepper, and nooch.
17. As Dip
Oh yeah, I am talking about hummus. I love making it myself and playing around with flavors. The above is basil hummus. I also like different variations, like: garlic, curry, red pepper, and olive. You can also make a hearty black bean dip for your fries, like I did here.
18. Blended in Sauces
If you are making pizza or pasta, add a boost of protein, iron, and nutrition by blending your tomato sauce with beans first. I do this a lot, especially when I want my kids to get their iron in. I made the above pizzas for my kids by blending white beans into the red sauce first.
19. As Croutons on Salads
I like to roast chickpeas until they are super crispy and top on my salad. It’s like level-upping your croutons in the nutrition department.
20. In Flour-Form
Okay, this isn’t the whole bean but it is still a great choice. Chickpea flour is inexpensive and makes a great “egg” sandwich.
21. In Curry
If you love Indian curry, consider adding a can of chickpeas to your next recipe for your protein source.
22. In Burger-Form
Bean burgers are a classic that shouldn’t be forgotten. You can find a good recipe online or buy pre-made in the frozen food section of your local grocery store.
