10 Creative (and Healthy) Things You Can Do With Beans

IF You have already spent time thinking about what to do with this box of beans in your pantry, you better ask yourself what you can’t TO DO. No matter what you cook or cooking, “the possibilities are endless,” said Maggie Michalczyk, a nutritionist dietitian in Chicago. You can add beans to almost anything.

The beans are versatile, nutritious and inexpensive, she says, making it an easy way to restart your protein and fiber goals for the day. A cup of pinto beans, for example, has 18 grams of fiber and 14 grams of protein. In addition, they contain antioxidants anti-maladie, as well as essential nutrients such as folate, iron and potassium. Research suggests that regular consumption of beans can help prevent heart disease, reduce the risk of colorectal cancer and type 2 diabetes and improve intestinal health.

Michalczyk uses beans in sweet and savory dishes. There are more than 400 types, which can be overwhelming, so if you simply start your legume trip, it advises to focus on a few before expanding your repertoire. The chickpeas, for example, “are a kind of bean at the virgin aisle,” she says. “You can season them in many different ways.” Black beans are ideal for Mexican dishes and chili, while white beans take the taste of everything you add them, making it an excellent addition to salads and soups.

We asked bean lovers to share their favorite – and most surprising – – to do beans.

Set a bean -based smoothie

Drink beans? Really? “Absolutely,” explains Richard Sandoval, the chef behind the Latin restaurant group Richard Sandoval Hospitality. He likes to mix them in smoothies because they add a creamy texture, almost like a milk-shake and a protein boost without modifying the flavor he organizes. One of his favorites: mixture of black beans cooked with unsweetened cocoa powder, almond milk, dates and a touch of cinnamon. You get “a succulent and chocolate smoothie with a Latin touch,” he said.

Prepare a salad of broken chickpeas for lunch

One of Michalczyk’s favorite lunches is this rotation on a traditional chicken dish: broken chickpea salad on the grilled sourdough. “It’s super customizable,” she says. It begins with chickpeas slightly mixed with red dice onion, cucumber, feta cheese, fresh herbs like mint and parsley, a spoonful of Greek yogurt, garlic and lemon; You can also add ingredients such as tomatoes, cucumbers, olive oil and salt and pepper. “It looks like a generous lunch,” she says. “If I have nothing else to do for the day, I do that with everything I have.”

Soak in the houmous of white beans

Houmous lovers know the essential chickpea. But this is not the only option, explains John Carney, who previously worked in restaurants starred by Michelin as French laundry and is now Culinary Director of Eria in California. He recommends mixing white beans cooked with tahini, lemon and garlic to make “an incredible dip”.

Find out more: Why should you eat a dense bean salad today

Compared to classic houmous, this variation will “be more creamy – smoother”, he says. Once you master the dish, there is no reason to stop there: “You can make a black bean houmous or a fresh garbanzo beans”, he says. “It doesn’t always need to be the way everyone thinks about it.”

Crush a bean puree

Consider a bean puree as an alternative to potato puree. Just like with the Sps, “you can adjust the texture to your liking,” explains Carney. “My favorite way to do it is to crush them and leave pieces of pieces in there, because it is very obvious that they are beans, and I like a little texture.” Simply mix your favorite beans with butter, cream, salt and aromatics such as garlic, pepper and thyme, he advises. You can use puree as an accompaniment dish or as a tasty and healthy base for meat, fish or vegetables.

Savor the smoked bean soup

The beans work well in a variety of soups, but Sandoval is partial to this “rich and velvety” recipe from Michoacán, a state of the center-west of Mexico. Pinto beans create a creamy base without the need for thick cream, he says, and tomatoes roasted by fire and ancho peppers bring heat and smoke. Pro advice: Mix part of the beans with the broth for a naturally thickened texture, then complete it with crumbled cotija and crisp tortilla strips.

Snack on the crisp “popcorn” bean

For a snack which is equally nutritious and delicious, season the chickpeas with salt, cumin, garlic powder, onion powder and paprika, then roasting or frying them until they are crunchy. Also consider throwing some of your other favorite legumes: “You can do three or four different types of beans, because not all beans are created equal,” explains Carney. “You will have different textures and different flavors.” One of his favorite combos: chickpeas associated with butter bean and black -eyed peas.

Exchange beans for bacon

If you reduce the meat but you notice that you still suck in bacon, recreate it while marinating beans cooked in maple syrup, soy sauce and smoked paprika. Then cut them and fry or fry or fry the mixture until it is crisp, advises Carney.

Find out more: 8 surprising and healthy replacements

The end result? A healthy “bacon” based on plants that makes an excellent salad garnish or can be added to vegetarian sandwiches and burgers. Carney’s favorite use: sprinkle the almost bacon pieces on macaroni and cheese.

Impress with a blonde chickpea pumpkin

This recipe is like any other blondie, except you under the chickpeas for flour. “But you never know it, because you don’t taste them,” said Michalczyk, who calls the sweet Treat his dietitian party. The first time she did, she was amazed at her taste. Now she likes to delight others with gluten -free dessert. “Many people say to themselves:” My children would love this, “she said. “” They didn’t even know there are beans in there. “”