5 Easy Ways to Eat More Beans
Recipes that will make you love beans 💖
Sweet & Spicy Broccoli Salad with Sesame Almond Crunch 🥦
Don’t knock raw broccoli till you’ve tried it. Recipe video here.
INGREDIENTS
- 1 small head of broccoli
- 1/2 red onion
- 1 can of white beans rinsed and drained
- handful of dates and olives
- Dijon dressing: mustard, olive oil, apple cider vinegar, and honey
- almonds
- sesame seeds
- hot honey (or honey and chili flakes)
INSTRUCTIONS
- Preheat the oven to 350°F. On a sheetpan, mix the chopped almonds and sesame seeds, drizzle with honey, and toss. Cook for 15 minutes, mixing halfway, then let cool.
- Dice the broccoli head into small pieces, mix it with diced onion, beans, dates, and olives, and toss with the dressing.
- Top with your crunch!
Basic Bean Dip (Use any Bean!)
Ingredients:
- 1 can (15 oz) beans, drained and rinsed (white beans, chickpeas, black beans, lentils — any work)
- 2–3 tbsp olive oil
- ½ tsp salt
- 1–2 tbsp water (as needed for consistency)
Instructions:
- Add beans, olive oil, and salt to a blender or food processor.
- Blend until smooth, adding water 1 tablespoon at a time until creamy.
- Taste and adjust seasoning. You can always add a squeeze of lemon, a clove of garlic, or more salt to brighten it up.
Optional Flavor Ideas
- Lemon + garlic + cumin
- Lime + chili powder + cilantro
- Smoked paprika + roasted red peppers
- Tahini + lemon + cumin
- Greek yogurt + dill + lemon zest
Gochujang Beans on Toast with Scallions
Ingredients
- 1 can (15 oz) white beans or navy beans, drained and rinsed
- 1–2 tsp gochujang (Korean chili paste)
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp honey or maple syrup
- 1 clove garlic, minced or grated
- 1–2 scallions, thinly sliced
- 2 slices toasted sourdough or hearty bread
- Optional toppings: sesame seeds, fried egg, extra drizzle of sesame oil
Instructions
- Make the beans: In a small pan, heat sesame oil over medium heat. Add garlic and cook 30 seconds until fragrant. Stir in gochujang, soy sauce, and honey, and cook for 30 seconds to form a sauce.
- Add beans: Add the beans and a splash of water. Stir and mash gently until saucy and coated, about 3–5 minutes.
- Toast + top: Spoon the gochujang beans over toast. Top with sliced scallions, sesame seeds, or even a fried egg!
Golden Hour Chickpeas 💛
w/ turmeric and coconut milk
INGREDIENTS
- Red Onion and Garlic – to save time, I have been using these freeze-dried alliums and garlic
- Turmeric
- 2 cans of chickpeas
- 1 can of coconut milk
- Spinach
- Optional: Cilantro and Chile Crisp
INSTRUCTIONS
- sauté red onion and garlic
- Add 2 cans of drained chickpeas and a splash of water
- Add 1 tbsp turmeric
- Simmer for 5 min then add two handfuls spinach
- Add one can of coconut milk, salt to taste, and maple syrup or sugar
- Top with cilantro and chile crisp 🔥
Mashed Bean Quesadilla with Chipotle Mayo & Pickled Onions
Ingredients
For the quesadilla:
- 1 can (15 oz) beans (black, pinto, or white), drained and rinsed
- 1–2 tbsp olive oil
- Salt to taste
- ½ tsp cumin or smoked paprika (optional)
- ½ cup shredded cheese (cheddar, Monterey Jack, or whatever you like)
- Large flour tortillas
- Handful of spinach or any greens (optional)
For the chipotle mayo:
- ¼ cup mayo or Greek yogurt
- 1 chipotle pepper in adobo sauce (or 1 tsp adobo sauce)
- 1 tsp lime juice
- Pinch of salt
For quick pickled onions:
- ½ red onion, thinly sliced
- ¼ cup vinegar (apple cider, white, or red wine)
- ½ tsp salt
- ½ tsp sugar
Instructions
- Make the pickled onions: Combine onions, vinegar, salt, and sugar in a small bowl. Let sit while you make everything else (they’ll soften and turn bright pink).
- Mash the beans: In a bowl, mash beans with olive oil, salt, and optional spices until thick and spreadable — like refried beans.
- Make the chipotle mayo: Blend or stir mayo, chipotle, lime, and salt until smooth.
- Assemble the quesadilla: Spread mashed beans over 1/2 the tortilla, top with cheese and spinach (if using), then fold.
- Cook: Heat a pan over medium heat, add a little oil, and cook until golden and crisp on both sides — about 2–3 minutes per side.
- Serve: Cut into wedges, drizzle or dip with chipotle mayo, and top with pickled onions.
