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The Bean-efits of Beans – Plus Easy Recipes!

April 23, 2025 Recipes

Why Eat Beans?

Beans are a tasty, affordable, and nutritious way to feed your family.

They are packed with protein, fiber, and important vitamins. Whether you’re looking for easy meal ideas or fun ways to add more beans to your diet, we’ve got you covered!

Budget-friendly and delicious.

Beans are an inexpensive way to make meals go further.

A powerhouse of nutrition.

hey provide plant-based protein, fiber for digestion, and nutrients that support muscle growth and overall health.

Versatile for any meal.

Use them in soups, salads, main dishes, and even desserts!

Many types to choose from.

Try lentils, black beans, pinto beans, chickpeas, kidney beans, split peas, and more!

Hot Dishes

Beans & Rice

  • Make Mexican pintos and rice or go Cajun with red kidney beans and rice.
  • Try curried lentils with onions, garlic, curry powder, diced tomatoes, turmeric, cumin, olive oil, and vegetable broth.
  • Mix your favorite beans with brown rice or grains like bulgur, barley, or quinoa.
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Chili

  • Combine cooked ground beef or ground turkey with beans and diced veggies like tomatoes, peppers, onion, and corn.
  • Any type of bean works in chili! Popular choices include pinto, black, pink, and kidney beans.
  • Try this recipe for White Chicken Chili.
White Chicken Chili Recipe
Serves: 6
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Ingredients:
  • 2 tablespoon oil
  • 2 teaspoon garlic powder
  • 1 onion, finely chopped
  • 1/2 teaspoon pepper, black
  • 1 can (4 oz) green chilies, drained, diced
  • 2 teaspoon cumin, ground
  • 3 cups great northern beans, cooked (2 cans of ½ pound dried beans, cooked)
  • 1 1/2 cup chicken (cooked, cubed)
  • 1 can chicken broth (14.5 oz can)
  • 1/2 cup Monterey Jack cheese, shredded
Directions:
  • 1. In a large saucepan, heat oil. Add onion and cook until tender.
  • 2. Add green chilies, beans (do not drain), chicken broth, garlic powder, pepper, ground cumin, and chicken.
  • 3. Bring to a boil, then reduce heat and simmer for 10 minutes or until desired thickness.
  • 4. Serve hot, topped with cheese.

Bean Soups from Around the World

  • French Cassoulet: A hearty stew with white beans, chicken, sausage, garlic, and thyme.
  • Italian Pasta e Fagioli: A tomato-based soup with cannellini beans, pasta, onions, carrots, and leafy greens.
  • Lebanese Lentil Soup: A creamy soup with red lentils, onion, carrots, white rice, and cumin. Great for all ages, including babies!
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Salads

  • ✓ Add beans to green salads for extra protein and texture. Kidney beans, chickpeas, black beans, and lentils work well.
  • ✓ Toss beans with vinaigrette, cooked veggies, and whole grains like quinoa or brown rice.
  • ✓ Try a simple white bean salad with great northern beans, chopped tomatoes, red onion, parsley, lemon juice, and olive or avocado oil.

Snacks

Easy Bean Dips:

  • Hummus: Blend chickpeas with lemon juice, olive oil, and tahini.
  • White Bean Dip: Puree white beans with garlic and fresh herbs.
  • Layered Bean Dip: Mash black or pinto beans and top with cheese, tomatoes, avocado, and salsa.
  • Greek Bean Spread: Mix yellow split peas with lemon, red onion, capers, feta, olive oil, and herbs.
Roasted Beans Recipe
Directions:
  • 1. Spread cooked beans (like chickpeas or lentils) on a baking sheet.
  • 2. Toss with oil and seasoning.
  • 3. Bake at 350°F for about 45 minutes, stirring every 15-20 minutes.
Tip!
Mix cooked beans into salsa or queso.

Desserts

Did you know you can use pureed beans in dessert recipes to replace half the butter, margarine, oil or shortening?!

Try:

  • Black beans in brownies and chocolate cake.
  • Chickpeas or white beans in blondies, cookies, and muffins.
How to Puree Beans:
beans-grind

Step 1:

Blend cooked beans with a little cooking liquid or water until smooth.

Step 2:

Use in desserts, soups, dips, or baby food.

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REFERENCES

Boost the Benefits with Beans: Using Bean Puree in Baked Goods. Accessed: March 7, 2025:
https://extension.usu.edu/nutrition/research/bean_puree

White Chicken Chili. Recipe adapted from Nebraska Nutrition Education Program Nebraska SNAP-Ed.

Author: Bridget Swinney MS, RDN, LD