Beans may be having a moment as an up-and-coming superfood, with multiple studies showing their efficacy in promoting weight loss, along with lowering the risk of heart disease and type II diabetes. But in the Mediterranean, we’ve been loving beans every which way for hundreds of years—from Egyptian Hummus to Italian Minestrone Soup and so many more. And bean recipes are a huge part of the Mediterranean diet. Not only are they tasty, but according to Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases, a 2021 study posted by the National Institutes of Health, “Pulses, including all bean varieties, are rich in carbohydrate, resistant starch, fiber, potassium, copper, phosphorus, manganese, iron, magnesium, and B-vitamins, contain almost no sodium or fat, and are an excellent source of protein, with 21–25% content by weight.” Beans are also remarkably versatile and budget-friendly. Keeping them stocked means you can have a healthy dinner on your table in under 20 minutes. In my house that’s often the difference between a wholesome meal and ordering takeout! Read on to find your new favorite easy bean recipe.
Dried vs. Canned Beans
Most of the dishes in this collection of healthy bean recipes use canned beans. But if you regularly cook dried beans you can use those instead. If a recipe calls for canned beans and you’d rather cook your beans from scratch, here is a rough idea of how to convert the measurements:
1 cup dried beans = 3 cups of cooked beans 1 pound dried beans = up to 6 cups cooked beans 1 (15-ounce) can of cooked beans = 1 ½ cups drained cooked beans If a recipe calls for 1 (15-ounce) can of cooked beans, start with a heaping ½ cup of dried beans (which you will need to soak and cook before using in the recipe).
3 EASY Bean Recipes to Get You Started
These easy bean recipes come together in 30 minutes or less with just pantry staples and a handful of tried and true flavor-makers. Turn to these healthy bean recipes when you’re hungry with an empty fridge and little time to spare.
Healthy Bean Salad Recipes
I talk about How To Make A Salad You’ll Actually Want To Eat a lot–ditching boring, limp salads is something I’m very passionate about! The Mediterranean is famous for its many varieties of delicious grains, beans, and other healthy legumes like lentils. Each one will add not only heft but also textural variety to your salads, making them crave-worthy and satisfying enough to count as a whole meal. Here are some favorite bean salads, and be sure to head over to our shop if your pantry could use a refresh.
Bean Soup and Stew Recipes for Busy Weeknights
Everyone knows about chili, but there’s so much more to discover in the world of Mediterranean bean soups! And you don’t need to spend all day to get big flavor and comfort. All of these easy bean recipes come together in an hour or less!
Bean Dip, Snacks and Appetizer Recipes
Healthy bean recipes don’t stop at the main meal. You can turn to canned beans for so many occasions, from filling snacks to party appetizers to please a crowd.
Beans for Breakfast!
Just like Cucumber Tomato Salad is an essential part of the Mediterranean breakfast, beans certainly have their place in the first meal of the day. They’re a great way to start your day with the essential vitamins and nutrients your body needs to function. Plus they’re sure to keep you satisfied until lunch, helping to ward off a mid-morning sweet craving. But please don’t limit yourself! I love each of these bean recipes for lunch and dinner too.
Healthy Dinner Recipes
Soups, salads, and dips are just the beginning! Beans have long been a way to “stretch” humble dinners in the Mediterranean, particularly when meat was considered a luxury reserved for a special occasion. From stuffed peppers to creamy pastas, these bean recipes will keep you excited to cook more legumes! Browse all Mediterranean recipes.
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