- 7 Delicious Bean Recipes To Help You Lose Weight
- 1. Simple Black Beans and Rice
- 2. Bean Bolognese
- 3. Black Bean Enchiladas
- 4. White Beans and Greens
- 5. Spicy Roasted Chickpeas
- 6. Classic Lupini and Olive Dish
- 7. Southwestern Black Bean Chili
- 20 Healthy Recipes Using Beans
- Pan Seared Halibut with White Beans + Gremolata
- Creamy Avocado + White Bean Wrap
- Blood Orange + Mixed Bean Salad with Sprouts
- Vegan Pinto Bean Tacos
- Vegetarian 3 Bean Quinoa Chili
- Healthier Refried Beans + Queso (Build-Your-Own Nachos Bar)
- Israeli Couscous White Bean Salad with Lemon Pesto Dressing
- Southwestern Egg Muffins
- Hearty Chicken and White Bean Soup
- Black Bean Quinoa Burgers
- Sweet Potato Black Bean Brownies
- Veggie Pot Pies with Crispy Potatoes
- Black Bean Mango Salad with Jicama
- Cinnamon Chickpea Dairy-Free Truffles
- Stuffed Sweet Potatoes with Peanut Sauce
- Bean + Veggie Nuggets
- Vegan Blondie Doughnuts
- Tomato Basil White Bean Dip
- Let’s check out these black beans recipes:
- Instant Pot Black Beans
- Protein-Packed Bean Recipes That Taste Great
- 1. Eggs with Chickpeas, Spinach, and Tomatoes
- 2. White Beans and Charred Broccoli with Parmesan
- 3. Homemade Bean and Bacon Soup
- 4. Black Bean Burgers
- 5. Vegetarian Chili
- Quinoa Black Bean Burrito Bowls
- 13 Pinto Bean Recipes to Keep You Full and Satisfied
- 17 Good-for-You Green Bean Recipes
- BACON WRAPPED GREEN BEANS
- LEMON PARMESAN GREEN BEANS
- ROSEMARY CHICKEN WITH POTATOES
- CRISPY BAKED GREEN BEAN FRIES WITH CREAMY SRIRACHA SAUCE
- MEAN GREEN PESTO PASTA
- SESAME GINGER GREEN BEAN SALAD
- GROUND TURKEY SKILLET WITH GREEN BEANS
- GREEK GREEN BEAN SALAD
- CHICKPEA AND GREEN BEAN SALAD
- CAULIFLOWER FRIED RICE
- DETOX SOUP
- FRESH GREEN BEAN SALAD WITH ASIAN DRESSING
- SWEET POTATO GREEN BEANS SHRIMP SKILLET
- GREEN BEAN AND EGG SALAD WITH GARLIC PARMESAN VINAIGRETTE
- ROASTED GREEN BEANS AND MUSHROOMS
- CROCKPOT MINESTRONE SOUP
- TOMATO, BEAN, AND AVOCADO SALAD WITH POPPY SEED VINAIGRETTE
7 Delicious Bean Recipes To Help You Lose Weight
If you’re trying to lose weight, consider beans your new best friend.
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Beans once received mixed reviews within the weight loss community; on the one hand, they’re high in carbohydrates, which discouraged many dieters. On the other hand, beans are complex carbohydrates, non-processed and natural, which means that they may be extremely effective for weight loss, especially when using them as a substitute for processed grains.
Numerous studies have touted the health benefits of beans. A 2013 study out of Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss,” while another study revealed that “bean eaters weighed, on average, seven pounds less and had slimmer waists than their bean-avoiding counterparts.”
Not only is eating beans for weight loss highly effective, but these fibre-filled, nutrient-rich legumes are budget-friendly to boot.
White beans, kidney beans, lentils and lupine beans: There are a ton of different bean recipes for weight loss that can help you shed those pounds. Here are just a few bean recipes for weight loss to try at home.
1. Simple Black Beans and Rice
A basic recipe that is actually considered a staple in many Latin American countries, this simple dish of black beans and rice will fill you up and help you shed pounds.
The recipe below includes broccoli and cilantro, but you can add any vegetables or spices you like to your own dish. In many countries, black beans and rice actually make for a hearty breakfast, so consider adding this dish to your morning routine.
Recipe from: Shapefit
2. Bean Bolognese
Eating pasta while trying to lose weight may not seem like the wisest choice, but hear us out. A reasonably-sized plate of pasta will keep you feeling full after a big workout, and when served as bean bolognese, it’s also very nutritious and packed with protein.
To make this recipe extra healthy, try serving it over spiralled vegetable pasta, like zucchini noodles. Feel free to mix in different bean varieties as well.
Recipe from: Eating Well
3. Black Bean Enchiladas
Made with good-for-your-diet black beans, these enchiladas have less fat and calories than the traditional meat versions. Scale back on the cheese and choose guac instead for a super-healthy version. Make these as spicy as you like!
Recipe from: Cookie And Kate
4. White Beans and Greens
Recipe from: Calorie Count
Soup is delicious all year round. Fortunately, it’s also easy to make, store, freeze, and reheat in a pinch. When made with white beans, soup is also great for your diet. This particular recipe is ultra-thick and creamy, but it doesn’t require all the dairy and carbs of traditional thick soups.
The primary ingredient in the soup is white kidney beans. Spinach is added in for texture, flavor, and nutritional value as well. If desired, this soup can be topped with cheese. It is fantastic served with flatbread or another lower carb dipping option. Enjoy for lunch or dinner!
5. Spicy Roasted Chickpeas
Healthy snacks and side dishes can be difficult to come by. These spicy roasted chickpeas make a great substitute for chips to munch on, or they can be served as a part of a meal.
This recipe is super simple and super delicious: All you have to do is season and roast.
Recipe from: PopSugar
6. Classic Lupini and Olive Dish
Many people have never even heard of lupini, but this type of bean, (popular in Italy) is extremely good for you and for your diet. Unlike most other beans, lupini tend to be cooked and then eaten out of their little shell. Most people don’t eat lupini whole because they can be bitter.
A traditional holiday dish in many Italian households, lupini served with olives is surprisingly tasty for being so simple.
Recipe from: Christina’s Cucina
7. Southwestern Black Bean Chili
One of the most popular comfort food dishes around, chili is a staple among many households, especially during the cold winter months. This version below is loaded with weight-conscious black beans and skips the ground beef, but feel free to add lean ground turkey for extra protein.
Recipe from: Health
Beans are an excellent ingredient if you’re watching your figure. Versatile, nutritious and filling,
20 Healthy Recipes Using Beans
This 20 Healthy Recipes Using Beans post was sponsored by S&W Beans as part of an Influencer Activation for Influence Central and all opinions expressed in my post are my own.
I love beans. What’s not to love?
They’re an excellent (and inexpensive) source of protein. They’re packed with fiber, complex carbs, antioxidants, vitamins, minerals, iron, potassium, etc.! This little legume is great for your health, and incredibly versatile. Take these 20 healthy recipes using beans, for example. There’s a recipe for every meal of the day, including egg muffins, dips, salads, tacos, soups, burgers, brownies, and donuts.
They’re an excellent and easy way of adding nutrients, texture, and flavor to just about any dish. Vegetarians dig them due to their ample amounts of plant-based protein. Chefs dig them because of their versatility. Nutritionists dig them because of their cancer-fighting plant chemicals, nutrient values, and soluble fiber. I dig them because of all of the above.
I use beans every single week in recipes—from stuffing peppers to making turkey chili to building vegetarian fajita bowls.
But one of my absolute favorite ways to use beans is making crispy spiced chickpeas. They are delicious and can be used for just about anything. They’re especially amazing when used in place of croutons to top salads, sprinkled on soups, wrapped inside burritos, in grain bowls for a little crunch, or eaten as-is for a snack!
Plus, they’re so easy to make. (But, you’ve been warned: they are addictive.)
Pan fry these bad boys in a little olive oil until their outsides are crispy-golden with a soft, creamy interior.
Delicious crispy chickpeas that can be used for topping soups, salads, or snacking on their own!
- 1 can chickpeas, rinsed and drained
- Sea salt and freshly ground black pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/8 teaspoon cayenne
- 3 tablespoons olive oil
- Rinse the chickpeas and drain very well on paper towels. Any water will make the oil splatter when you fry.
- Heat a pan with the olive oil. When the oil is hot, add the chickpeas and saute, stirring occasionally, until the chickpeas are golden brown and crisp, about 10-15 minutes.
- Add the salt, pepper, cayenne, cumin, and paprika. Stir til everything is combined and cook another 3-5 minutes until fragrant. Enjoy!
Easy, right?! And so, so tasty.
Canned beans obviously mark pretty high in convenience. On busy weekdays, there is no way I’m cooking dry beans. My pantry is always stocked with S&W canned beans. They offer a ton of variety, from basic to 50% less sodium to organic to flavored chili beans. I used the organic garbanzo for my crispy spiced chickpea recipe. I’ve been making healthy recipes using beans with S&W for a long time. I trust their quality, consistency, and standards—not to mention the fact that they’ve offered those three things for over 120 years!
Now through April, S&W is offering $1 off any two cans of S&W beans! Grab your coupon here and be prepared to make one of these 20 delicious, healthy recipes using beans!
Enjoy these 20 healthy recipes using beans. From breakfast, to dessert!
Pan Seared Halibut with White Beans + Gremolata
Serve this stunning pan seared halibut for date night. A fresh gremolata and savory white beans complete this delectable dish.
Creamy Avocado + White Bean Wrap
This hearty vegetarian wrap is stuffed with mashed white beans, creamy avocado, veggies, and fresh cilantro. A chipotle slaw adds both heat and tang to this wrap, making it a tasty and innovative lunch sure to fill you up.
Blood Orange + Mixed Bean Salad with Sprouts
This salad is as pretty as it is delicious. A lovely light and fresh meal, sweet and tart blood oranges get tossed with fresh sprouts, herbs, a punchy vinaigrette, and a mix of three different beans.
Vegan Pinto Bean Tacos
Sometimes the most simple meals are the most delicious. Pinto beans, fresh tomatoes, avocado, sweet corn, and a generous amount of lime make this meal an easy and healthy addition to Taco Tuesday.
Vegetarian 3 Bean Quinoa Chili
This aromatic, fiber-packed chili is delicious on hot dogs or straight from the bowl. Meg uses dry beans but has instructions for using canned beans at the bottom of her recipe, making this chili a breeze.
Healthier Refried Beans + Queso (Build-Your-Own Nachos Bar)
Our Healthier Build-Your-Own Nachos Bar is a fun and unique way to entertain. Refried beans get a healthy make-over and canned beans are used for convenience.
Israeli Couscous White Bean Salad with Lemon Pesto Dressing
This salad is like eating the rainbow. A bright, flavorful pesto serves as the dressing for couscous, lemon-herb marinated zucchini, white beans, and fresh baby greens.
Southwestern Egg Muffins
Egg muffins are one of the easiest (and most delicious!) make-ahead breakfast meals. These protein- and fiber-packed egg muffins get a Southwestern kick with salsa, spices, and black beans.
Hearty Chicken and White Bean Soup
Swap your basic chicken noodle soup for this fiber-packed and nutrient-rich white bean version. This nourishing soup is packed to the brim with veggies. Make a big batch, freeze it, and have it on hand for the rest of winter!
Black Bean Quinoa Burgers
Swap your basic burger for this veggie version, which is a fiber and protein powerhouse thanks to black beans and quinoa. It’s also ready in under 30 minutes and extra delicious topped with roasted red pepper and smashed avocado.
Sweet Potato Black Bean Brownies
Healthier brownies? Sign us up, please. These gluten-free brownies get a nutrient-kick from sweet potato and black beans, but are still super fudgy and moist. Sounds like a win-win.
Veggie Pot Pies with Crispy Potatoes
There’s nothing like a cozy, straight-from-the-oven pot pie, especially one that’s healthier. These vegan and gluten-free beauties are stuffed with chickpeas and veggies and topped with crispy-thin potato slices.
Black Bean Mango Salad with Jicama
One of our favorite fresh summer sides, this black bean salad gets mixed with crunchy jicama, leftover grilled corn, creamy avocado, and a zesty lime vinaigrette.
Cinnamon Chickpea Dairy-Free Truffles
These gluten-free and dairy-free chickpea truffles are “reminiscent of unbaked snickerdoodles.” Yes, please! We love their natural sweetness and creamy texture.
Stuffed Sweet Potatoes with Peanut Sauce
These tasty sweet potatoes are an easy and unique way to liven up your weekday dinner routine. Black bean stuffed sweet potatoes get drizzled with an addictive, creamy (and easy!) peanut sauce.
Bean + Veggie Nuggets
These vegetarian nuggets are healthy, kid-friendly, and totally delicious. And they’re a great way to sneak more veggies on your little one’s plate.
Vegan Blondie Doughnuts
A doughnut that’s healthy? Too good to be true? Not with these vegan blondie doughnuts, made with clean and wholesome ingredients. Chickpeas make the list of ingredients alongside applesauce, oats, and cinnamon.
Tomato Basil White Bean Dip
It’s not a party without a good dip. Make it a healthy one with this tomato basil version. This vegan dip doesn’t include cream or dairy—just cannellini beans, fresh tomatoes, zesty lemon, garlic, lots of herbs, and tons of flavor.
More than 36 black beans recipes that are perfect for lunch or dinner, and are easy to meal prep! Prep a big batch of black beans from scratch and use them up in one of these black bean recipes.
When it comes to budget-friendly meal prep ideas, nothing beats cooking up a big pot of beans. Not only are they super cheap, but they keep really well (and are even freezer-friendly!), and they taste so much better than canned beans.
I love cooking up a big batch of black beans (my favorite way is in the Instant Pot!), and then using them in multiple black bean recipes through the week.
I recently shared my recipe for perfect black beans and now I’m excited to share some easy black beans recipes to use them up for meal prep!
Whether you cook up a healthy vegetarian dinner or lunch, there is a healthy black bean recipe here for everyone…soups, salads, meal prep lunches and even desserts!
Don’t forget to pin this post to save it for later!
Let’s check out these black beans recipes:
How to Cook the Perfect Black Beans by Sweet Peas and Saffron
- 5 Minute Black Bean Hummus by Sweet Peas & Saffron
- Southwest Roasted Potato Breakfast Meal Prep by Project Meal Plan
- Healthy Black Bean and Feta Quinoa Salad by Dash of Herbs
- Butternut Squash Enchilada Casserole by Sweet Peas & Saffron
- Southern Quinoa Mason Jar Salads by Making Thyme for Health
- Southwestern Chopped Chicken Salad by Sweet Peas & Saffron
- Jerk Chicken Meal Prep Bowls by Food Lovin Family
- Refreshing Quinoa Black Bean Salad by Sweet Peas & Saffron
- Instant Pot Quinoa Enchilada Casserole by Sweet Peas & Saffron
- No Cook Taco Salad Bento Box Recipe by Sweet Peas & Saffron
- Cilantro Lime Shrimp Quinoa Bowl by Stay Snatched
- Sweet Potato and Black Bean Quinoa Bake by Eat Yourself Skinny
- Southwestern Baked Falafels with Corn & Black Beans by Sweet Peas & Saffron
- Cilantro Lime Chicken Meal by Budget Bytes
- Power Bowl with Tahini Lime Drizzle by Educating Earthlings
- Freezer Cauliflower Rice Black Bean Burritos by Sweet Peas & Saffron
- Mix & Match Meal Prep Burrito Bowls by Sweet Peas & Saffron
- Black Bean Ranch Tuna Salad by Dizzy Busy and Hungry
- The Best Black Bean Burger by Tastes Better From Scratch
- Coconut Black Bean Brownies by Sweet Peas & Saffron
- Creamy Black Bean Taquito Meal Prep by Budget Bytes
- Mango Black Bean Salad by Miss Information
- Salsa Verde Taco Meal Prep Bowls Easy by Eazy Peazy Mealz
- Sweet Potato Noodles with Black Beans and Creamy Avocado Sauce by Sweet Peas & Saffron
- Sweet Potato and Black Bean Vegan Burritos by Kims Cravings
- Avocado & Black Bean Salad by Gimme Delicious
- Slow Cooker Black Bean, Quinoa and Sweet Potato Stew by Sweet Peas & Saffron
- Cheesy Mexican Black Bean Quinoa Casserole by Chocolate Covered Katie
- Grilled Veggie & Black Bean Meal Prep Bowls by Sweet Peas & Saffron
- Crispy Black Bean Tacos with Avocado Lime Sauce by Food Love
- Smokey Black Bean Soup with Spicy Sausage by Maebells
- Chocolate Black Bean Blender Muffins by Kristine’s Kitchen
- One Pot Black Bean Fajita Pasta by Sweet Peas & Saffron
- Meal Prep Shrimp Taco Bowls by Gimme Delicious
- Enchilada Zucchini Boats by Food with Feeling
- Sweet Potato and Black Bean Bowls with Cilantro Lime Pesto by She Likes Food
Instant Pot Black Beans
Course: Dinner Cuisine: American Keyword: instant pot, vegetarian Calories: 128kcal Servings: 12 More than 36 healthy black beans recipes that are perfect for lunch or dinner, and are easy to meal prep! Prep a big batch of black beans from scratch and use them up in one of these black bean recipes. Prep Time5 mins Cook Time35 mins Total Time40 mins
- 1 lb dry black beans
- 1 tsp salt
- 1 bay leaf
- 4 cups water
- Pick through black beans and remove any stones.
- Rinse under tap water.
- Place rinsed beans in the base of an Instant Pot. Add 4 cups of water, and stir in 1 teaspoon of salt and 1 bay leaf.
- Set the valve to ‘sealing’, then cook for 35 minutes at high pressure followed by a full natural pressure release (allow the Instant Pot to sit for approximately 25 min or until the valve drops).
To add more flavor:
- add 1/2 an onion and 4 garlic cloves to the cooking liquid
- try a squeeze of lime after cooking
- add 1 teaspoon of ground cumin and 1 teaspoon of ground coriander
Serving: 1/2 cup | Calories: 128kcal | Carbohydrates: 23g | Protein: 8g | Fat: 0g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 199mg | Potassium: 560mg | Fiber: 5g | Sugar: 0g | Vitamin A: 5IU | Calcium: 49mg | Iron: 1.9mg
Protein-Packed Bean Recipes That Taste Great
Whether it’s because of their association with bland health foods or the somewhat unsavory name, beans don’t get much playtime in the usual meal lineup. It’s a shame, because there’s a lot to love about this vegetarian staple. According to Men’s Fitness, just a half cup of the legumes will give you the same amount of protein as 2 ounces of meat. They also provide hefty doses of fiber and antioxidants.
Now it’s time to talk taste. Forget about the overly sweet barbecue side dishes and mushy vegetarian burgers you know. If you treat them right, beans can be just as tasty as any of your other staple ingredients. Try these five recipes to start deliciously eating your way to a better body.
1. Eggs with Chickpeas, Spinach, and Tomatoes
Beans with eggs gives you double the protein | iStock.com
Beans for breakfast? Absolutely. Most people struggle to get enough fiber in their diets, so loading up on veggies and legumes in the morning is a great way to set yourself on the right path. In addition to keeping you full until lunch, loading up on fiber could help ward off prostate cancer down the road. And let’s not forget the important role the nutrient plays in keeping you regular.
Start your day off right with Cooking Light’s egg and chickpea meal. Because it’s packed with tasty ingredients like marinara sauce, rosemary, garlic, and a bit of cheese, you won’t even feel like eating healthy is a chore. If you can’t find fresh rosemary, you can substitute a smaller amount of the dried herb.
- 1 tablespoon extra-virgin olive oil
- 1 thinly sliced shallot
- 1 teaspoon crushed red pepper
- 1 garlic clove, thinly sliced
- ½ cup low-sodium marinara sauce
- 1 (14-ounce) can chickpeas, undrained
- 2 cups baby spinach
- ¼ teaspoon kosher salt
- ⅛ teaspoon freshly ground black pepper
- 4 large eggs
- 2 ounces pecorino Romano cheese, shredded
Directions: Heat a large skillet over medium heat. Add oil, and swirl to coat. Cook shallots, rosemary, red pepper, and garlic for 2 minutes, or until tender, stirring constantly. Add marinara and chickpeas, and bring to a simmer. Stir in spinach, salt, and pepper. Break eggs over top, spacing evenly. Simmer gently for 15 minutes or until egg whites are just about set. Cover, and cook 1 minute longer, or until whites are set and yolks are runny. Sprinkle with cheese, and serve.
2. White Beans and Charred Broccoli with Parmesan
Charred broccoli | iStock.com
Sometimes side dishes are the star of the meal, and that’s definitely the case with this simple white bean and broccoli recipe from Epicurious. With anchovies, lemon, and Parmesan cheese, it’s like a more interesting version of a Caesar salad. It’s also a complete winner in the nutrition department. You’ll get plenty of protein from the beans, plus a hefty amount of vitamins from the green veggie. Though cooking dried beans is pretty simple, it does take a bit of advanced planning. If you’re in a hurry, you can substitute twice the amount of canned, cooked beans.
- 2 cups dried large white beans, such as gigante or corona, soaked overnight
- 3 ounces Parmesan cheese with rind
- 1 onion, quartered
- 1 garlic head, halved crosswise
- Kosher salt
- 1½ pounds broccoli, coarsely chopped
- ½ cup olive oil, divided
- Freshly ground black pepper
- 4 anchovy fillets packed in oil, drained, and finely chopped
- 2 wide strips lemon zest, thinly sliced
- ¼ cup fresh lemon juice
Directions: Drain beans, and place in a large heavy pot. Remove rind from cheese, and add it to pot along with onion and garlic. Add water to cover beans by 2 inches, and season with salt. Bring to a boil, reduce heat, and simmer until beans are tender, about 2 hours, adding additional water to keep beans submerged. Let cool, and discard rind, onion, and garlic. Drain.
Preheat oven to 450 degrees Fahrenheit. Toss broccoli with ¼ cup oil on a rimmed baking sheet, and season with salt and pepper. Roast, turning occasionally, until tender and lightly charred, 15 to 20 minutes. Let cool.
Finely chop half of broccoli, and toss in a large bowl with anchovies, lemon zest, lemon juice, and beans. Shave half of Parmesan on top, then add remaining broccoli and oil. Toss, and season with salt, pepper, and more lemon juice, as needed. Shave remaining Parmesan over top.
3. Homemade Bean and Bacon Soup
Bean and bacon soup | iStock.com
Plenty of brands offer their own renditions of bean and bacon soup, yet they usually don’t contain much of either. Making a pot from scratch is better tasting and better for your body. This one from Taste and Tell is filled with onions, celery, and carrots. Though these basic vegetables don’t get as much attention as greens, they have plenty of health benefits as well. Onions are low in calories, and actually contain a fair amount of vitamins C and B-6.
Though this recipe calls for smoothing out some of the soup in the blender, you can skip the step to simplify the process. If you happen to own an immersion blender, it will do the trick as well. Just plunge it into the pot, and give the soup a few buzzes.
- 8 ounces bacon, diced
- 1 cup diced yellow onions
- 1 cup diced carrots
- 1 cup diced celery
- 2 garlic cloves, minced
- 4 cups chicken broth
- 3 (15-ounce) cans great northern beans, drained and rinsed
- Salt and pepper
- 1 (8-ounce) can tomato sauce
Directions: Cook bacon in a large pot or Dutch oven until fat has rendered and bacon is crisp. Remove to a paper towel-lined plate, and set aside. Drain off all but 2 tablespoons of fat from the pot.
In same pot, cook onions, carrots, and celery over medium heat until beginning to soften, about 5 minutes. Add garlic, stir, and cook 1 minute longer. Add chicken broth and beans. Stir to combine, and season with salt and pepper. Bring mixture to a boil, reduce heat to low, and let simmer 1 hour.
Remove half of soup to a blender and purée until smooth. Add blended mixture back to the pot, and stir to combine. Add tomato sauce and three-quarters of cooked bacon. Season with salt and pepper, to taste. Simmer just until soup is hot, then serve with reserved bacon sprinkled on top.
4. Black Bean Burgers
Black bean burger | iStock.com
A beef patty with all the fixings makes a great treat on occasion, but these vegetarian burgers from Food & Wine are both delicious and healthy enough to eat any day of the week. This recipe does take some time to make, but you can prepare the patties well in advance. Make the mixture over the weekend, then cook up the burgers as you please when you’re short on time after work. You can always speed the process along by using canned black beans.
- 1¼ cups dried black beans, rinsed, picked over, soaked for 4 hours, and drained
- Kosher salt
- 3½ tablespoons extra-virgin olive oil
- ⅓ cup farro
- 1 small onion, finely diced
- ¼ teaspoon crushed red pepper
- 1 garlic clove, minced
- 2 large eggs, lightly beaten
- 1 cup coarse fresh breadcrumbs
- ¼ cup chopped basil
- ¼ cup chopped cilantro
- ¼ teaspoon freshly ground pepper
- Vegetable oil
- 8 toasted buns
- Smoky Red Pepper Spread
- Sliced red onions
Directions: In a large saucepan, cover beans with 2 inches of water. Simmer over medium-low heat, stirring occasionally, until tender, about 1 hour. Add water during cooking to keep beans covered by 2 inches. Once tender, season with salt, let stand for 5 minutes, then drain.
Meanwhile, heat ½ tablespoon olive oil in a saucepan. Add farro, and cook over medium-high heat, stirring, 2 minutes. Add 1½ cups water and a pinch of salt. Bring to a boil, cover, and simmer until grains are al dente, about 30 minutes.
In a small skillet, heat remaining olive oil. Add diced onion, and cook over medium heat until soft. Add red pepper flakes and garlic. Cook until fragrant, about 2 minutes.
In a food processor, pulse all but ½ cup of beans into a chunky purée, then transfer to a bowl. Fold in remaining beans, the farro, onion mixture, eggs, breadcrumbs, basil, cilantro, pepper, and 1 teaspoon salt. Form into 8 patties. Cover and refrigerate for 30 minutes.
In a large nonstick skillet, heat ⅛ inch vegetable oil. Add burgers and cook over medium heat, turning once, until browned and heated through, about 6 minutes. Serve burgers on buns with red pepper spread and onion slices.
5. Vegetarian Chili
Black bean chili | iStock.com
The world of vegetarian chili can be tough to navigate. Recipes are either completely bland or contain more ingredients than you have in your entire kitchen. Gimme Some Oven’s version manages to taste great without making you spend an entire day chopping by using potent flavors like chipotle, beer, chili powder, and oregano. Even better, this hearty stew will be ready in just 30 minutes.
With plenty of black beans, this chili could be a recipe for a healthier heart. Studies, such as this one from 2014, have continued to suggest consuming beans and other legumes can lower cholesterol. Eating for your health just got a lot tastier.
- 1 tablespoon olive oil
- 1 medium white onion, diced
- 3 garlic cloves, chopped
- 1 (12-ounce) bottle beer
- 3 (15-ounce) cans black beans, drained, and rinsed
- 2 (15-ounce) cans diced tomatoes and green chiles
- 2 chipotle chiles in adobo, chopped
- 2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- Chopped cilantro
- Diced avocado
- Shredded cheese
- Sour cream
Directions: Heat oil in a large pot over medium-high heat. Add onion and cook, stirring, until softened, about 5 minutes. Add garlic and cook, stirring, until fragrant, about 2 minutes longer. Add beer, beans, tomatoes, chipotle chiles, cumin, chili powder, oregano, and salt. Stir to incorporate.
Bring mixture to a boil, reduce heat to medium-low, and simmer a minimum of 10 minutes. Season with salt and pepper, to taste. Serve chili with toppings.
4.89 from 72 votes Jump to Recipe Published October 17, 2018 – Last Updated January 2, 2020
These Quinoa Black Bean Burrito Bowls are the perfect “flexitarian” lunch or dinner. It’s a deconstructed burrito, loosely based on Chipotle’s burrito bowl. I’ve replaced rice with cilantro lime quinoa to add protein and nutrients. Black beans are simmered with onions, garlic, and spices for added flavor. I have listed several optional toppings, so you can make this bowl all your own. So many possibilities!
I recently heard the word “flexitarian” used to describe a fellow food blogger’s eating habits. After learning more about the word, it seems to describe my diet perfectly. I eat vegetarian most of the time, reserving meat only for when I really crave it. In my case, that means I’m eating meat once or twice a week (sometimes less). My husband is the same way. Growing up in Israel, his mom cooked lots of vegetarian dishes like eggplant, hummus, and shakshuka. We’re happiest with a simple dinner of mushroom barley soup or lentils with rice— or these Quinoa Black Bean Burrito Bowls.
Generally speaking, being a flexitarian feels right to my body. I don’t have trouble staying at a healthy weight, my cholesterol tests always come back perfect, I have lots of energy and I feel great. However, while I love eating flexitarian-style, I can’t eat too much soy, which is a major meat-free protein source. That’s one of the reasons I’ve been trying to work more quinoa into my diet; it’s a clean and healthy vegetarian source of protein.
Native to South America, the ancient quinoa seed was once called “the gold of the Incas,” and was fed to their warriors to increase stamina. It’s been cultivated in the Andes for centuries, and was a major agricultural commodity in Inca and Aztec society. Only recently, quinoa has been “rediscovered” here in America, showing up on health food market shelves across the country.
Quinoa is closely related to spinach; much like spinach, it is packed with nutrients. It is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients. Regular consumption of quinoa can improve your cardiovascular health, reduce the frequency of migraine headaches, and even decrease your risk of certain cancers. It’s also gluten free, which is helpful to people with Celiac disease and those who are on gluten-free diets.
Make these Quinoa Black Bean Burrito Bowls vegan-style with toppings like pico de gallo, tomatoes, corn, or guacamole. Or, if you’re good with dairy, try shredded jack or cheddar cheese, lowfat sour cream, or even Greek yogurt. Spice it up with hot sauce or sriracha. I’ve added a new step-by-step video below to walk you through the process. These bowls are loaded good stuff, and packed with nutrients… it’s a simple, tasty meal you can feel good about!
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Quinoa Black Bean Burrito Bowls
4.89 from 72 votes Servings
4 servings Prep Time
5 minutes Cook Time
30 minutes Kosher Key
Dairy or Parve Total Time
35 minutes Calories 480 kcal Print Recipe
Cilantro lime quinoa with simmered black beans, lettuce & your choice of toppings. Lunch, dinner, easy, healthy, gluten free, vegan or vegetarian.
- 1 cup quinoa (On a budget? Swap out quinoa for an equal amount of rice and cook according to package instructions)
- 1 tbsp olive oil
- 1/4 cup onion minced
- 1 clove garlic minced
- 30 oz cooked black beans or 2 cans, drained and rinsed
- 1/4 cup fresh cilantro chopped
- 1/4 tsp chili powder mild
- Pinch cayenne pepper spicy
- 1/4 cup fresh lime juice
- 1 cup shredded lettuce
Optional Topping Ingredients
- Grated cheddar or jack cheese
- Sour cream or Greek yogurt
- Pico de gallo or salsa
- Diced seeded tomatoes
- Hot sauce or sriracha
- Sliced avocado
Nutrition Facts listed are per bowl, and will vary based on toppings used.
Rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn’t burn.
While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.
When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.
Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls.
Top each portion of quinoa with 1/4 cup of shredded lettuce.
Top each portion of lettuce with simmered black beans.
Top the black beans with your choice of Optional Topping Ingredients (ideas listed above). Serve warm.
Nutrition Facts Quinoa Black Bean Burrito Bowls Amount Per Serving Calories 480 Calories from Fat 63 % Daily Value* Fat 7g11% Saturated Fat 1g6% Sodium 10mg0% Potassium 1051mg30% Carbohydrates 80g27% Fiber 21g88% Sugar 1g1% Protein 25g50% Vitamin A 220IU4% Vitamin C 6.3mg8% Calcium 81mg8% Iron 6.5mg36% * Percent Daily Values are based on a 2000 calorie diet.
13 Pinto Bean Recipes to Keep You Full and Satisfied
We’re always looking for ways to eat like a queen even when money is tight, and when it comes to making affordable but satisfying dinners, you can’t beat beans. Whether you’re making chili for meatless Monday or whipping up a pot of classic baked beans, they add protein and flavor to all your meals. We *especially* love pintos. They have a creamy, rich texture that works in a variety of different dishes. These 13 pinto bean recipes will make churning out healthy, hunger-blasting dinners a cinch.
1. Vegan Slow Cooker Pinto Bean Enchiladas: Enchiladas become a weeknight meal with this vegan recipe. Prep your dish in just 15 minutes, then cook it for two hours and enjoy. (via Oh My Veggies)
2. Smoked Turkey Bean Soup: Sometimes the simplest meals are the best. You’ll find yourself craving this modest meal of pinto bean soup, made with a richly flavorful smoked turkey leg. (via Diverse Dinners)
3. Chicken Taco Stuffed Sweet Potatoes: Tender baked sweet potatoes are swapped in for tortillas in this nutritious recipe. (via The Cheerful Kitchen)
4. Vegan Seven Layer Burritos: Homemade refried beans add a creamy texture and lots of protein to these burritos. Wrap them up along with rice, guac, and plenty of toppings. (via Connoisseurus Veg)
5. Chicken Chili Casserole: A spicy blend of veggies, enchilada sauce, and chicken make up this casserole. But the sprinkle of tortilla chips and cheese on top are what will keep you going back for more. (via Healthy Nibbles and Bits)
6. Mediterranean Pinto Bean and Rice Soup: This economical meal is made with beans and brown rice, giving you a hearty helping of protein and whole grains in each bowl. Its flavor comes from onion, pepper, garlic, and tomatoes, a simple but tasty combination. (via Tasty Mediterraneo)
7. Scallop and Pinto Bean Fajitas: Sweet, juicy scallops are a fun swap for the usual chicken or beef in your fajitas. They’re paired with pintos, veggies, and a roasted red pepper sauce. (via A Taste of Joy and Love)
8. Sausage and 5 Bean Soup: Bacon and sausage add a smokey flavor to this soup. Serve with some crusty bread so you can soak up the savory broth. (via Living Chirpy)
9. Mexico-Inspired Hot Dogs: Hot dogs (and veggie dogs) are a simple choice for weeknight dinners. Top them with a colorful pinto bean and sweet pepper salsa and a drizzle of avocado crema for good measure. (via Culinary Ginger)
10. White Chicken Chili: Creamy, spicy white chicken chili is comfort food at its best. It’s made with a blend of good-for-you ingredients like pinto beans and veggies, and gets a touch of indulgence from Swiss and Gruyere cheese. (via Things I Made Today)
11. Slow Cooker Stuffed Bell Peppers: Stuffed bell peppers hit the mark when it comes to your nutritional needs, and they’re darned tasty too. Prepare them in your slow cooker and relax until dinner’s ready. (via My California Roots)
12. Green Chili and Pinto Burgers: This recipe shows that there’s a whole world out there beyond frozen veggie burger patties. Make your own from a hearty mix of beans and chiles, then slap them on pretzel buns and slather with a silky homemade cheddar sauce. (via Veggie and the Beast Feast)
13. Slow Cooker Sweet Potato and Wild Rice Soup: Sweet potatoes break down and help thicken the broth of this cozy veggie and rice soup. Pintos add protein the mix, so each bowl is a complete meal. (via The Pretty Bee)
For more healthy meal ideas, follow us on Pinterest.
17 Good-for-You Green Bean Recipes
Packed with vitamins C, K, and A (which support bone health), carotenoids, antioxidants and gut-friendly fiber, green beans are like little lean superheroes. They’re associated with preventing colon cancer, vision degeneration, moderating diabetes, and boosting immunity. Plus, they’re super accessible and some of the most affordable veggies out there. For these reasons, we’ve compiled a list of recipes that take the underrated veggie and gives it the superfood spotlight it deserves. Enjoy!
BACON WRAPPED GREEN BEANS
Nutrition: 75.5 calories, 2.5 g fat (1 g saturated), 210 mg sodium, 8 g carbs, 4 g fiber, 0 g sugar, 6 g protein
Unless you follow the Paleo Diet, you’ve probably deemed bacon a weight loss enemy. But there’s good news: “Center cut pork bacon, considered the highest quality bacon in the meat industry, is actually similar in nutrition to turkey bacon—but tastes way better. The fatty portions from the top and bottom have been removed, resulting in leaner, more uniformed slices that include more meat and less fat. A serving of center cut pork bacon has only about 25 more calories than a serving of turkey bacon. And although turkey bacon is a bit leaner±only by about half a gram of fat per serving—it’s actually quite a bit lower in protein; turkey bacon has about two grams of protein per serving, whereas center cut bacon has six grams of protein per serving,” exclaims says Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author of Schedule Me Skinny: Plan to Lose Weight and Keep it Off in Just 30 Minutes a Week. So get you bacon fix and eat your veggies too!
Get the recipe from SkinnyTaste.
LEMON PARMESAN GREEN BEANS
Nutrition: 181 calories, 12 g fat (7.7 g saturated), 241 mg sodium, 12.3 g carbs, 5.2 g fiber, 2.4 g sugar, 9.1 g protein
The lemon in this recipe does more than add a tangy flavor—it boosts your immune system, detoxes your bod, helps keep you slim and elevates your mood. When it comes to fighting stress, the vitamin C in the yellow fruit can counteract stress hormones that trigger abdominal fat storage. Throw some grilled chicken on top for a low carb, high protein fat sizzling dish!
Get the recipe from Damn Delicious.
ROSEMARY CHICKEN WITH POTATOES
Nutrition: 230 calories, 12.3 g fat (4.5 g saturated), 85 mg sodium, 12.2 g carbs, 2.3 g fiber, 1 g sugar, 18.2 g protein
Aside from being a wholesome meal, this recipe is seasoned with brain-boosting rosemary. In fact, according to researchers at the University of Northumbria, England, just smelling the herb can help you remember future events and complete tasks on time! Feeling motivated? Check out these 40 Tips for Motivation That Actually Work.
Get the recipe from Little Spice Jar.
CRISPY BAKED GREEN BEAN FRIES WITH CREAMY SRIRACHA SAUCE
Nutrition: 93 calories, 2 g fat (1.1 g saturated), 150 mg sodium, 15 g carbs, 3 g fiber, 4 g sugar, 4 g protein
There’s a reason Bey carries around hot sauce in her bag and it probably has something to do with the killer body she is rockin’. It’s one of those things that’s painfully rewarding (for both your taste buds and body), and ironically, nutrition experts claim reduces overeating. Plus, capsaicin, the compound that gives the fiery sauce it’s signature kick, increases body temperature, caloric burn, and reduces appetite. In fact, scientists are currently looking at turning capsaicin into an all-natural anti-obesity supplement for its ability to activate our “good,” calorie-burning brown fat stores.
Get the recipe from Joyful Healthy Eats.
MEAN GREEN PESTO PASTA
Nutrition: 345 calories, 15.6 g fat (4 g fat), 214 mg sodium, 42.4 g carbs, 5.2 g fiber, 5.8 g sugar, 10.2 g protein
Pesto obsessed? We totally get it. What’s not to love about walnuts, sea salt, fresh basil, and heart-healthy oil? But if you’re looking to boost the nutritional profile of this one, ditch the basil and try kale instead. There are entire cookbooks devoted to super green, and for good reason. You can juice it, toss it into smoothies and salads, steam it, sauté it, chip it, and use it as a base for pesto like in this recipe. It’s rich in lutein and zeaxanthin, phytochemicals that ward off age-related macular degeneration and cataracts.The leafy green also boasts vitamin A, phosphorus and B vitamins like folate.
Get the recipe from Noming Thru Life.
SESAME GINGER GREEN BEAN SALAD
Nutrition: 193 calories, 6.2 g fat (<1 g saturated), 150 mg sodium, 32.1 g carbs, 10.4 g fiber, 13.8 g sugar, 7 g protein
One of the benefits of using sunflower oil, is it’s fatty acid content. The oil contains palmitic acid, stearic acid, oleic acid, and linoleic acid, which contribute to it’s ability to improve heart health, boost energy, give you more radiant skin, lower cholesterol, and even, reduce inflammation in the body. Along with a dose of healthy fat, this recipe delivers 10.4 grams of filling-fiber and is just under 200 calories. Now that’s a dish we can get behind.
Get the recipe from The Café Sucré Farine.
GROUND TURKEY SKILLET WITH GREEN BEANS
Nutrition: 248 calories, 15.2 g fat (3.5 g saturated), 92 mg sodium, 6 g carbs, 2 g fiber, 1.6 g sugar, 23.5 g protein
Opting for lean ground turkey over beef can save you calories and fat, making it the perfect substitution if you’re on the way to a healthier diet. This recipe contains 23.5 grams of protein, which is an ideal portion. The protein molecule contains an amino acid and nitrogen, which your body doesn’t break down. Therefore, when you over consume the macronutrient, your body discretes it.
Get the recipe from Primavera Kitchen.
GREEK GREEN BEAN SALAD
Nutrition: 131 calories, 12.1 g fat (2.6 g saturated), 86 mg sodium, 4.7 g carbs, 2 g fiber, 1.6 g sugar, 2 g protein
Green beans may not be your go-to greek salad veggie, but they add a crisp, refreshing spin on the traditional recipe. What’s more? Extra virgin olive oil, one of the main ingredients in the salad’s dressing, boosts adiponectin, a hormone that breaks down fat.
Get the recipe from Peas and Crayons.
CHICKPEA AND GREEN BEAN SALAD
Nutrition: 260 calories, 12 g fat (1.7 g saturated), 347 mg sodium, 33.5 g carbs, 8.6 g fiber, 2 g sugar, 7.6 g protein
Chickpeas pack in one mighty nutritional punch. They’re one of the best high fiber foods with 9 grams in just one quarter-cup serving. And aside from keeping you fuller longer, they are also associated with better digestive health and according to recent studies, better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides.
Get the recipe from A Family Feast.
CAULIFLOWER FRIED RICE
Nutrition: 91 calories, 5.9 g fat (4.1 g saturated), 51 mg sodium, 7.1 g carbs, 3 g fiber, 2.8 g sugar, 4 g protein
Cauliflower is an incredibly versatile swap for rice, and its high fiber content helps shed pounds. When you consume fibrous foods, you’re satiated longer and take in fewer calories. According to Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast, “Cruciferous vegetables like cauliflower have shown to possibly help reduce the risk of certain cancers, namely prostate cancer, because of their high antioxidant activity.” Skip the sodium-laden Chinese takeout, and whip up this instead!
Get the recipe from Little Bits Of.
Nutrition: 127 calories, 3.4 g fat (0 g saturated), 92 mg sodium, 22.1 g carbs, 6.4 g fiber, 8.1g sugar, 5.1 g protein
Just because summer’s arrived doesn’t mean you have to forego soup, especially one with a nutritional profile and detoxing effects like this one. For more bowls of slimming goodness, check out these 20 Best-Ever Fat Burning Soups!
Get the recipe from The Healthy Marven.
FRESH GREEN BEAN SALAD WITH ASIAN DRESSING
Nutrition: 203 calories, 9.4 g fat (1.8 g saturated), 243 mg sodium, 24.9 g carbs 8.6 g fiber, 5.3 g sugar, 7.3 g protein
These beans are topped with toasted cashews. The nuts boast a plethora of minerals including phosphorus, calcium, copper, and magnesium. And when it comes to bodily conditions like constipation, insomnia, headaches and even muscle cramps, magnesium plays a pretty significant role.
Get the recipe from Taste and Tell Blog.
SWEET POTATO GREEN BEANS SHRIMP SKILLET
This recipe is brimming with satiety-boosting ingredients. Aside from protein-packed shrimp, one serving of the orange spuds serves up 25 percent of the day’s belly-filling fiber—and this recipe calls for two. When it comes to filling you up without filling you out, sweet potato recipes should be a go-to.
Get the recipe from Primavera Kitchen.
GREEN BEAN AND EGG SALAD WITH GARLIC PARMESAN VINAIGRETTE
Nutrition: 230 calories, 16.3 g fat (4.6 g saturated), 362 mg sodium, 17.4 g carbs, 2.5 g protein,4 g sugar, 13 g protein
Thanks to the hard boiled eggs in this recipe, one serving dishes up 13 grams of muscle-building protein. But that’s not all the eggs contribute—They’re loaded with amino acids, antioxidants and iron, and when you don’t ditch the yolk, Don’t just reach for the whites, a fat-burning nutrient called choline.
Get the recipe from Diethood.
ROASTED GREEN BEANS AND MUSHROOMS
Nutrition: 64 calories, 3 g fat (0 g saturated), 8 mg sodium, 8.3 g carbs, 3.6 g fiber, 2 g sugar, 3.1 g protein
Fight breast cancer and keep your six-pack with this one. In fact, according to a study printed in the International Journal of Cancer, daily consumption of mushrooms can help protect you from breast cancer by as much as two-thirds! And research suggests women who combined a shroom-rich diet with green tea showed an even lower risk!
Get the recipe from Plain Chicken.
CROCKPOT MINESTRONE SOUP
Nutrition: 297 calories, 1.2 g fat (0 g saturated), 171 mg sodium, 56.2 g carbs, 14 g fiber, 5.3 g sugar, 18.2 g protein
On the quest to create wholesome, flavorful meals, there’s often one serious hurdle: time. But whether you want a meal you can leave alone to slowly cook during the day or while you run errands, crock pot’s got you covered. All you have to do with this one is prep the ingredients, throw them in the pot and return hours later to some seriously nourishing eats.
Get the recipe from Family Fresh Meals.
TOMATO, BEAN, AND AVOCADO SALAD WITH POPPY SEED VINAIGRETTE
Nutrition: 203 calories, 18.7 g fat (3.3 g saturated), 9.6 g carbs, 5.5 g fiber, 2.5 g sugar, 2.3 g protein
Looking for an afternoon pick-me-up that won’t derail weight loss? Skip the vending machine and pack an avocado. According to researchers, eating the fruit can naturally provide an energy boost. A study in the American Journal of Clinical Nutrition compared the effects of a three-week diet high in saturated fat to a diet high in monounsaturated fats (like the ones avocados are bursting with). The results? Physical activity was 13.5 percent higher during the monounsaturated diet and post-meal metabolism was 4.5 percent higher.
Get the recipe from Chef’s Pencil.
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