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!
BEET, SWEET POTATO & CHICKPEA SALAD
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
- Preheat oven to 400 degrees F.
- 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.
- 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.
- Combine all of the salad ingredients together and gently mix together.
- Make your vinaigrette by placing all ingredients into a blender and pulse until smooth. Pour desired amount over salad and enjoy!
REVITALIZING BLACK BEAN, MANGO AND CILANTRO SALAD
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
- In a bowl, combine beans, red pepper, cilantro, mango and red onion. Mix with a spoon.
- 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.
- Enjoy immediately, or refrigerate in small containers, and enjoy as a quick snack, or to-go lunch over the next few days.
By: Jenn Messina
- Purée all together until smooth and top your favourite crackers.
- Add your favourite veggies (we love shredded carrots, cherry tomato, cucumber, peppers, olives and peas) to make some friendly faces and enjoy!
EASY PEANUT BUTTER BANANA BLACK BEAN BROWNIES
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)
- Preheat the oven to 350° and grease a 24 slot mini muffin tin (or two 12 slot pans)
- Place beans, banana, peanut butter, vanilla, vinegar, maple syrup, oats, cocoa powder, baking soda and salt into a food processor.
- Blend until very well combined, scraping down the sides as needed.
- Stir in chocolate chips, saving some for the topping, if desired.
- Scoop batter evenly into prepared muffin tin.
- Top with additional chocolate chips.
- Bake for 10-15 minutes or until a toothpick inserted comes out clean.
- Remove from the oven and let cool slightly before eating. ENJOY!!
Recipe slightly adapted from @showmetheyummy
PASTA WITH CHICKPEAS (PASTA CON CECI)
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
- Put a large pot of salted water to boil.
- 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).
- 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.
- In the meantime, cook the pasta according to package directions.
- 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.
WHITE CHICKEN CHILI
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
- Wash all produce before cooking.
- Saute the ground chicken on your stove top, using a small amount of water in the pan as needed for additional moisture.
- Once chicken is cooked through, add white beans, vegetables, tomato paste, spices, and maple syrup.
- Let simmer on low heat setting for 30-60 minutes.
- Top with a dollop of Greek yogurt or sour cream, shredded cheese, and diced tomatoes.
WHITE BEAN BAKE
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
- In a pan sauté olive oil, diced carrots, minced garlic and chopped shallots.
- Cook for about 4-6 minutes
- Place in a pan and add your parsley, tomato sauce and white beans
- Toss and add your pepper and salt
- Top with a drizzle of olive oil
- Bake for 20-25 min at 350 degrees
- Plate and serve with your favourite protein
VEGAN WHITE BEAN CASSOULET
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
- Flash soak 1 cup of raw cashews (Pour boiling water over cashews and let sit for 30 mins. Once done, rinse thoroughly)
- 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.
- Add beans and vegetable broth, bring to a boil and simmer immediately for 5- 10 mins.
- 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.
- 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.
- Simmer for another 5 mins.
BRUSCHETTA WITH TOMATOES & BEANS
By: Mary Ashkar
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
- Combine all ingredients into a medium-sized bowl
- Mix gently
- Adjust salt and pepper
- Toast or grill the baguette bread, brushing with oil and sprinkling with garlic and salt
- Top with the tomato topping
- 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!
TUNA LENTIL & AVOCADO SALAD
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
- Combine the salad ingredients in mix in a bowl.
- Whisk vinaigrette ingredients in a bowl or put in an airtight jar and shake vigorously. Pour over salad and mix.
- 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.