I Spilled The Beans – 10 Easy & Delicious Bean Recipes!

Bean Recipes - I Spilled The Beans
Bean Recipes – I Spilled The Beans

In collaboration with some incredibly talented food bloggers, dietitians and momma’s who are trying our best to feed our families healthy and delicious food, we have come together to share with your our roundup of #ISpilledTheBeans: a collection of recipes that include beans in the ingredients, are kid friendly and taste delicious.

One of the hottest projected themes in 2021 is to move to more whole foods and more specifically a Flexitarian Diet. This is a style of eating that encourages mostly plant-based foods while allowing meat and other animal products in moderation. And so we thought what better way to get people thinking and interested in exploring this further, then to share some sneaky and delicious recipes to get you inspired.

Below you will find a roundup of 10 AMAZING recipes we came up with. Be sure to check out everyone’s blogs and/or Instagram accounts for more inspiration!

Bean Recipes - I Spilled The Beans!
Bean Recipes – I Spilled The Beans!


By: Natalia Maurer, Sneaky Mommies


The combination of roasted vegetables, leafy greens and beans in a light vinaigrette is basically my ideal salad this time of year. I have been making a big batch of this deliciousness so that we have an easy go to lunch while the kids are in virtual school to ensure that we have zero excuses to fuel our bodies and eat well. The earthiness from the beets and kale, sweetness from the baked sweet potato, with the addition of the chickpeas, along with the buttery texture and mild taste from the pine nuts just works here! I make a super simple lemon vinaigrette to serve this with and wow, the flavours are incredible.


3 small/medium roasted beets, chopped into bite sized pieces
2 small roasted sweet potatoes, sliced and chopped into bite sized pieces
Olive oil, for roasting beets and sweet potatoes
3 cups kale, chopped
1/2 head, radicchio, chopped into bite sized pieces
1/2 cup pine nuts, toasted
1/4 cup flat parsley, finely chopped
1  can (398mL) chickpeas, rinsed and dried

⅓ cup olive oil
3 tablespoons freshly squeeze lemon juice
1 small shallot, minced
1½ teaspoons dijon mustard
½ teaspoon honey
1 tablespoon red wine vinegar


  1. Preheat oven to 400 degrees F.
  2. Clean your beets and trim if necessary. Place on a large piece of aluminum foil, drizzle with a bit of olive oil (1-2 teaspoons), fold the foil over them and crimp to seal the sides closed. Roast anywhere from 30 minutes to an hour. It will depend on the size of the beets, whether they differ in size etc. Stick a fork in them 30 min in and see if they are tender. If so, remove and cool. Once cool, chop into bite sized pieces.
  3. To roast the sweet potatoes, slice them into thick rounds. Place on a baking sheet lined with parchment paper, drizzle with 1 tablespoon of olive oil and roast for 30 – 40 min. You want them to be soft and cooked through. Slice the rounds into quarters and set aside.
  4. Combine all of the salad ingredients together and gently mix together.
  5. Make your vinaigrette by placing all ingredients into a blender and pulse until smooth. Pour desired amount over salad and enjoy!


By: Allison Tannis



Fresh, light and perfect for lunch, dinner, or even as a post-exercise recover snack, this bean salad is packed with anti-aging nutrients. Beans are lean source of protein that helps any aging body (yes, over 40 is aging), maintain muscle and strength. What’s even better is this plant-based, whole food source of protein doesn’t turn on metabolic pathways in the body that speed up aging, like some other proteins do.

Enjoy the crispy, refreshing red peppers in this recipe – they are a great source of antioxidants, including vitamin C, which is needed by your skin to create collagen (more collagen means fewer wrinkles form). Mango offers your skin silica, an anti-aging nutrient. Silica help provide strength and resilience to tissues like the skin. Onion is a source of quercetin, another awesome anti-aging nutrient.

1 can of rinsed organic black beans
1 large Red pepper, finely chopped
¼ cup Cilantro, finely chopped
1 large Mango, chopped
2 tbsp  Red Onion, finely diced
3 tbsp Olive oil
Juice from ½ of a lime
½ tsp of Honey


  1. In a bowl, combine beans, red pepper, cilantro, mango and red onion. Mix with a spoon.
  2. In a tall-rimmed smaller container, mix together olive oil, lime juice and honey until fully combined. Drizzle lime vinaigrette mixture over salad and mix well.
  3. Enjoy immediately, or refrigerate in small containers, and enjoy as a quick snack, or to-go lunch over the next few days.
Bean Recipes - I Spilled The Beans!
Bean Recipes – I Spilled The Beans!


By: Jenn Messina



What better way to make snacks FUN and increase the chances your kids will try beans & veggies than creating your own hummus heads!
1 (15oz) can or chickpeas, drained
1 lemon, sliced and juiced
1/4 cup tahini
1 small garlic clove
2-3 tbsp olive oil
2-3 tbsp water
  1. Purée all together until smooth and top your favourite crackers.
  2. Add your favourite veggies (we love shredded carrots, cherry tomato, cucumber, peppers, olives and peas) to make some friendly faces and enjoy!
Bean Recipes - I Spilled The Beans!
Bean Recipes – I Spilled The Beans!


By: Lindsay Pruss


I know you might be thinking, ewww grossssss, black beans in brownies!?!?  But I promise you won’t even taste them.  These muffins are delicious and healthy enough that you just might let your kids eat 2 … or 3!

1 (15oz) can of black beans, rinsed and drained
½ cup ripe banana, mashed (approximately 2 small bananas)
¼ cup all natural peanut butter (just nuts, nothing added)
1 tbsp vanilla extract
1 tbsp white vinegar
¼ cup pure maple syrup, room temperature
½ cup old fashioned oats
¼ cup cocoa powder
1 tsp baking soda
¼ tsp salt
¾ cup chocolate chips (reserve some for the topping)


  1. Preheat the oven to 350° and grease a 24 slot mini muffin tin (or two 12 slot pans)
  2. Place beans, banana, peanut butter, vanilla, vinegar, maple syrup, oats, cocoa powder, baking soda and salt into a food processor.
  3. Blend until very well combined, scraping down the sides as needed.
  4. Stir in chocolate chips, saving some for the topping, if desired.
  5. Scoop batter evenly into prepared muffin tin.
  6. Top with additional chocolate chips.
  7. Bake for 10-15 minutes or until a toothpick inserted comes out clean.
  8. Remove from the oven and let cool slightly before eating. ENJOY!!

Recipe slightly adapted from @showmetheyummy


By: Julie Miguel



This is my Father’s Pasta with Chickpea’s recipe. He’s been making this recipe since I was a child and I’ve always loved it. The chickpeas are stewed in lots of onions, garlic and celery so they are very flavourful. I added tomatoes to my recipe for a pop of flavour and colour. Don’t forget to top it with lots of Pecorino Romano Cheese! Enjoy!!

4 Tbsp Extra Virgin Olive oil
2 small onions, finely chopped
2 cloves garlic, minced
2 medium stalks celery with leaves, finely chopped
1 Tbsp parsley finely, chopped
1 tsp oregano dried
1 28 oz can chickpeas
1 pint cherry tomatoes, cut in halves
Salt + black pepper, to taste
1 package (454g) Barilla Ditali pasta
½ cup Pecorino Romano cheese, grated


  1. Put a large pot of salted water to boil.
  2. Heat oil in a large skillet to medium high heat and add onions, garlic, celery, chopped tomatoes, parsley, and oregano, and cook until the onions and celery have softened (about 6 minutes).
  3. Add the chick peas (with their liquid) and bring the mixture to a boil. Let it simmer for about 8-10 minutes, until there is very little liquid left. Taste for seasoning and add salt and pepper, if needed.
  4. In the meantime, cook the pasta according to package directions.
  5. Drain the pasta and add it to the large skillet with the chickpea mixture. Combine the pasta and chickpea mixture together and sprinkle with the Pecorino Romano cheese. Serve immediately.


By: Noelle Martin


Cold winter days are the perfect time to create and serve warm and nourishing soups, stews, and chili. This White Chicken Chili offers a variation of the traditional chili recipe that is lower in saturated fat and higher in fiber. This is because I replaced the red meat with extra lean ground chicken and added an extra can of fiber-filled beans! The soluble fiber in the beans helps to clean up the bad cholesterol in our bodies, thereby reducing the risk of heart disease and soluble fiber also supports a reduced risk in certain types of cancer.

But the health benefits don’t stop there! The cooked tomatoes offer a fantastic source of bio-available lycopene which can reduce the risk of cancer. And the vitamin C in tomatoes and peppers helps us to absorb the iron available in chicken and the white kidney beans.

And last, but not least, the protein and fiber available from several of the ingredients offer satiety, helping you feel satisfied longer between meals. So now that you know the amazing health benefits to this recipe, here is how to make it!

1 pound extra lean ground chicken
2 cans no salt added white kidney beans, rinsed and drained
1 cup sliced mushrooms
1 cup diced peppers
1 cup diced tomatoes
1 small can tomato paste
1 garlic clove, minced
½ tsp. chili powder
½ tsp. turmeric
½ tsp. paprika
1 tbsp. maple syrup


  1. Wash all produce before cooking.
  2. Saute the ground chicken on your stove top, using a small amount of water in the pan as needed for additional moisture.
  3. Once chicken is cooked through, add white beans, vegetables, tomato paste, spices, and maple syrup.
  4. Let simmer on low heat setting for 30-60 minutes.
  5. Top with a dollop of Greek yogurt or sour cream, shredded cheese, and diced tomatoes.
Bean Recipes - I Spilled The Beans!
Bean Recipes – I Spilled The Beans!


By: Leigh Sanchez Ellazar


540g White Kidney Beans
2 tbsp Olive Oil
1/2 cup Parsley
4-5 red shallots
2 cloves garlic
1 large carrot
1/2 cup tomato sauce
Cracked Black Pepper
Himalayan Salt


  1. In a pan sauté olive oil, diced carrots, minced garlic and chopped shallots.
  2. Season
  3. Cook for about 4-6 minutes
  4. Place in a pan and add your parsley, tomato sauce and white beans
  5. Toss and add your pepper and salt
  6. Top with a drizzle of olive oil
  7. Bake for 20-25 min at 350 degrees
  8. Plate and serve with your favourite protein


By: Candra Mae



Ok, I’m going to #spillthebeans on this insanely creamy Vegan White Bean Cassoulet, it is everything a cold day needs. This vegan play on a classic French dish has all the depths of flavour needed to wow your tastes buds without the sausage or duck, it really is the perfect way to add “beans” into your life.

I’m a huge fan of cannellini beans, they are a simple white bean and often referred to as the “common” bean. They have the most amazing silky texture and a touch of nutty flavour that do not disappoint. Beans are cheap, nutritious and super healthy and for me the attraction to beans is all about the insane amount of plant-based protein you can gain from a simple serving.

6 small to medium carrots chopped
3 stalks of celery chopped
1 leek sliced
1 tbsp fresh rosemary
1 tbsp fresh thyme
1 tbsp crushed garlic
5 large sage leaves chopped
3 cans 14 oz (small can) cannellini beans ( I used @edenfoods)
3 tbsp avocado oil
4 cups of vegetable broth
1 cup cashews blended with two cups of water
½ cup of nutritional yeast


  1. Flash soak 1 cup of raw cashews (Pour boiling water over cashews and let sit for 30 mins. Once done, rinse thoroughly)
  2. Add 3 tbsp avocado oil to a soup pot and sauté leeks, carrots, celery, garlic, rosemary, thyme & sage. Sauté until leeks are translucent. 3-5 mins.
  3. Add beans and vegetable broth, bring to a boil and simmer immediately for 5- 10 mins.
  4. Add nutritional yeast and blended cashews (Flash soaked cashews plus 2 cups of water, blended.) with salt and pepper to taste. Simmer for 20- 30 mins. Stirring occasionally to make sure nothing is sticking to the bottom.
  5. Take 2 cups out, blend and return to pot. You don’t have to do this, but I find it adds even more creaminess to the dish.
  6. Simmer for another 5 mins.
  7. Enjoy!


Bruschetta With Tomatoes & Beans
Bruschetta With Tomatoes & Beans

By: Mary Ashkar


Bruschetta technically refers to grilled bread that is brushed with olive oil, garlic, and salt…but, in North America, we refer to it as the combination of the bread topped with fresh chopped tomatoes and basil! It’s an appetizer that tastes best with in-season tomatoes and fresh basil.

Recently, I decided to add some beans to the chopped tomato mixture, because I wanted to add protein, and it was delicious. As part of a blogger collaboration on recipes featuring beans, I’m sharing my Bruschetta with Tomatoes & Beans. It’s TOOTally simple and fresh! And, our theme is #ispilledthebeans. Starting January 26th, you can look for that hashtag and my post on Instagram, where you’ll be able to see the other fun recipes my blogger friends are sharing. Here’s the original post on my SweetLifeStyle.ca blog.


3-4 Medium tomatoes, finely chopped
1/4 c chopped red onions
1/4 c chopped fresh basil leaves
1 c romano beans or any bean of choice
1/2 T balsamic vinegar
1 T olive oil
1/2 tsp kosher or himalayan salt
1/4 tsp black pepper
Baguette bread


  1. Combine all ingredients into a medium-sized bowl
  2. Mix gently
  3. Adjust salt and pepper
  4. Toast or grill the baguette bread, brushing with oil and sprinkling with garlic and salt
  5. Top with the tomato topping
  6. You can also serve this tomato and bean mixture on crackers, as part of a salad, on top of chicken, or as a salsa with chips. Enjoy!


By: Adriana Paolella



Does salad actually taste better in a jar than in a plastic container? Yes! There’s just something about the clanking of utensils on the glass that makes you feel like you’re actually having a real meal at a real house or restaurant, instead of at a desk with plastic forks. It’s called eating mindfully and means that you are aware of and try to recreate the usual conditions that we are  accustomed to and associate those feelings with familiar sounds.


1 small can flaked tuna in olive oil, good quality
3/4 cup canned cooked or canned lentils, rinsed
1 small avocado, cubed
1 cup cherry tomatoes, halved
2 celery stalks, thinly sliced
1 carrot, thinly sliced
½ pepper, sliced thinly
1 tablespoon olive oil
1 tablespoon apple cider vinegar
¼ teaspoon salt
1 tablespoon cilantro or parsley, chopped finely
1 garlic clove, finely chopped
1 tablespoon maple syrup
1 tablespoon honey


  1. Combine the salad ingredients in mix in a bowl.
  2. Whisk vinaigrette ingredients in a bowl or put in an airtight jar and shake vigorously. Pour over salad and mix.
  3. If you wish to prepare it in a glass jar for use at a later time , just pour the dressing at the bottom of a 1L  Mason jar.  I always use a jar that is slightly bigger than my salad so that I can mix it easily. When taking it to go, you can bring a melamine plate or a long dessert/ice cream spoon so you can reach the bottom of the jar.

Bruschetta With Tomatoes & Beans

Bruschetta With Tomatoes & Beans
Bruschetta With Tomatoes & Beans

Bruschetta technically refers to grilled bread that is brushed with olive oil, garlic, and salt…but, in North America, we refer to it as the combination of the bread topped with fresh chopped tomatoes and basil! It’s an appetizer that tastes best with in-season tomatoes and fresh basil.

Recently, I decided to add some beans to the chopped tomato mixture, because I wanted to add protein, and it was delicious. As part of a blogger collaboration on recipes featuring beans, I’m sharing my Bruschetta with Tomatoes & Beans. It’s TOOTally simple and fresh! And, our theme is #ispilledthebeans. Starting January 26th, you can look for that hashtag and my post on Instagram, where you’ll be able to see the other fun recipes my blogger friends are sharing. Follow this link to the 10 easy & delicious bean recipes. Continue reading


The Cutest Cut-Up Snowman Cake

Snowman Cake
Snowman Cake

Let’s face it, we can all use a quick, fun, and festive Christmas cake in our repertoire, and this cut-up snowman cake is the perfect one!

Do you remember cut-up cakes from your childhood? You know, before people started making amazing two and three-tiered cakes that are works of art? I may be dating myself, but I loved those old school cakes at birthday parties!

As far as cut-up cakes go, there is nothing cuter or easier than making this snowman cake. Mine is 5 by 11 inches, but you could definitely make it bigger by using two, larger, round-shaped pans. And, to make this simple, use a boxed chocolate cake and store-bought icing if you don’t have time to make a from-scratch chocolate cake.

When I make my Chocolate Orange Cake, I use two 8-inch round pans and have enough batter to make a rectangular loaf cake. The loaf cake is perfect because you can snack on it right away if you’re saving the bigger cake for a party. Or, you can use the loaf cake to make a snowman cake!

Here’s how to make a snowman cake: Continue reading


Three of the Best One-Stop Shopping Destinations for Holiday Gifts!

One-Stop Shopping Finds From Shopper's Drug Mart
One-Stop Shopping Finds From Shopper’s Drug Mart

As my youngest daughter always says, we all know that the holidays are coming, but not all of us are great at planning ahead for them!

This year, the holidays are different due to the pandemic. It’s just not the same, thinking about a virtual Christmas Eve mass and a virtual gift opening with local and distant family members.

Shopping for gifts isn’t the same, either. Some of us are in lockdown and are shopping virtually or doing curb-side pickup. Some of us are ordering online. And, some of us just want to be able to see and touch what we’re getting. That’s why I’m writing this blog post with places that are one-stop shopping experiences, and that are likely open for in-person shopping in your area.

For me, drugstores, specialty food stores, and hardware stores are the perfect places to find something for almost everyone on your list. This way, you can minimize outings and maximize your time.

Continue reading


12 Of The Best Healthy Snack Recipes To Avoid Being Hungry!

Hangry Helpers Snack Recipes
Hangry Helpers Snack Recipes

Today I’m collaborating with 11 other bloggers to bring you our favorite snack recipes. I’m blown away by the variety and creativity of the recipes here! I hope you enjoy making them… just call us your personal #HangryHelpers.

With these 12 healthy snack recipes it’ll be easy to avoid being hungry or worse, enduring a bad mood brought on by hunger (better known as being hangry).  You and your family are going to love this collection of the best healthy snack recipes for hungry people, big and small. These recipes were created by some of the most talented health food bloggers and social media personalities – you can just call us your own personal Hangry Helpers. Be sure to check out their websites for more amazingly delicious, healthy snack recipes.

Salted Dark Chocolate Chip & Cranberry Cookie Bars

Continue reading


The 1-1-1 Quick & Delicious Smoothie !

The 1-1-1 Quick & Delicious Smoothie
The 1-1-1 Quick & Delicious Smoothie

The 1-1-1 Quick & Delicious Smoothie !

One of the fastest, healthiest, and most filling snacks my daughter and I make is the 1-1-1 smoothie. We make it for breakfast, and for mid-morning or late-afternoon snack times. It’s so easy and delicious.

Here’s why it’s called a 1-1-1 smoothie: we use 1 cup of high-protein milk, 1 frozen banana, and 1 cup of fruit.

The reason this smoothie is filling is because we use high protein milk. We love the Fairlife brand of milk. High protein milk is cold-filtered and results in milk that is 50% more protein and 50% less sugar than regular milk. It’s also lactose-free.

Continue reading


Oat Bran Cereal & Fruit Bars – Absolutely Delicious (With Vegan & GF Options)!

Oat Bran Cereal & Dried Fruit Bars
Oat Bran Cereal & Dried Fruit Bars

If you’re looking for a snack that is high in fiber, tasty, and portable, then you’re going to love my Oat Bran Cereal & Fruit Bars! BTW, I have been meaning to share these for years now. You can probably tell that from the style of photos taken during my early blogging days. And, bonus, you can make these in gluten-free and vegan versions by checking the variations at the end of this post.

These Oat Bran Cereal & Fruit Bars are delicious. They’re sweet and a slightly heartier version of rice cereal treats with the added fruits and nuts. The base is made with marshmallows and your choice of butter, including vegan butter. Add any high-in-fiber oat bran cereal (I use Nature’s Path Multigrain Oat Bran Flakes) and 2 cups of other mix-ins, including your choice of dried fruits, almonds, coconut flakes, and pumpkin seeds/pepitas.

Oat Bran Cereal & Dried Fruit Bars
Oat Bran Cereal & Dried Fruit Bars

I’ve made these bars with all kinds of bran cereal, including using combinations of bran buds and oat bran flakes. This recipe is a great way to use up the last bit of cereal in a box and the last of any dried fruits on hand. Think of these bars as a ‘clean out the closet’ dessert option. Continue reading


Reviews Of My Summer 2020 Reads

Summer Reading 2020
Summer Reading 2020

I love to read all year round, but especially in the summertime ! There is nothing more peaceful for me than reading outside on a sunny, warm day or evening. It’s how I self-care, and it’s how I relax.

Here are my quick reviews of some of the books I read this summer.

Salt Houses by Hala Alyan
Salt Houses by Hala Alyan

Salt Houses by Hala Alyan

Salt Houses hit close to home as it is set in the Middle East. It follows four generations of the Yacoub  family as they are forced out of Palestine and into neighboring countries such as Kuwait and Lebanon. We follow the family’s experience during defining moments of Arab history starting in the 1960s. And, as happens in many Arab families, various members end up living all over the world, including Paris and Boston.

Each generation faces challenges, including political and religious leanings, as well as family and relationship struggles.

I loved this book because I could identify with the emotions of having to leave one’s home and country and having to find one’s way in the world while still struggling with growing up, day-to-day issues, and living within cultural expectations. Continue reading


No-Bake Cheesecake – A Perfect Summer Dessert

No-Bake Cheesecake
No-Bake Cheesecake

No-bake cheesecakes are a perfect summer dessert: they use ingredients you regularly have at home, don’t require an oven, and are easy to decorate with in-season summer fruits!

This recipe has been around for a long time. I remember it from when I was a kid, and I see it all the time on the Internet. It’s got a graham cracker crust that is topped with a cream cheese, condensed milk, and lemon/lime juice and zest. That’s it. Place it in the freezer or fridge to set, and top with whatever berries you have on hand. You can also top with cherry pie filling.

I make this no-bake cheesecake in a 9 or 10 inch springform pan. It’s easier and more presentable if you use a springform pan, but you can use a regular pie plate or dish. You can even buy a ready-made crust from the store.

No-Bake Cheesecake
No-Bake Cheesecake

Continue reading


How To Make & Gift A Chocolate Chip Cookie Cake !

Chocolate Chip Cookie Cake
Chocolate Chip Cookie Cake

If you find yourself craving those large, decorated chocolate chip cookie cakes you can get at the mall, then you’ll love this post about making one for a celebratory occasion or as a gift for someone special.

I love classic-sized chocolate chip cookies as much as anyone else, but making a huge chocolate chip as a cookie cake is truly something fun and different. I can thank the Covid-19 pandemic for inspiring me to make chocolate chip cookie cakes as gifts. My daughter and I have made them for Canada Day, as graduation gifts, and as hostess gifts. You can check out my last post (click here) on making graduation day memorable with lots of desserts, including this cookie cake.

There are many recipes online for making a chocolate chip cookie cake. I like this recipe from Garnish and Glaze, which I’ve also included at the bottom of this page.

The point of this post, however, is to share my tips for making and gifting this chocolate chip cookie cake!

Chocolate Chip Cookie Cake
Chocolate Chip Cookie Cake

Continue reading