Vegetarian Bean Recipes

There must be hundreds of vegetarian bean recipes. Here you will find my favorite ones that only take minutes to put together.

Vegetarian Lentil, Wild Rice, and Arugula Salad

 
              Vegetarian Lentil, Wild Rice and Arugula Salad                      
Not only is this delicious, easy to prepare, and great for the summer months, but the ingredients are super healthy. Arugula is rich in glucosinolates, a cancer-fighting compound, and is higher in antioxidants than most green lettuces. Wild rice is rich in minerals, B vitamins, and the amino acid lysine. And lentils have 17.86 grams of protein per cup and are high in antioxidants.

Ingredients (per serving):

1/2 cup cooked lentils
1/2 cup cooked wild rice
1 medium tomato deseeded, and diced (not too small)
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 garlic clove, finely diced
1 healthy handful of organic arugula
Salt to taste

Directions:

  1. Cook the lentils and wild rice in separate pots according to their directions.
  2. Once cooked, cool and mix together
  3. Whisk together the olive oil, lemon juice, garlic, and salt
  4. Add tomatoes and dressing to lentil mixture and mix well
  5. Place arugula on a plate and top with mixture.

This salad is great for lunch or for a light dinner.

Enjoy!

Inspired by the Wild Rice Lentil and Arugula Salad recipe in the NutriBullet® recipe book.


Spicy Chickpeas

I love chickpeas. They work great in so many dishes, and they're the perfect snack food. I''ve been hooked on these since the first time I tried them. But, watch out, they're addictive. Move over potato chips.

 

Ingredients

1 cup garbanzo beans
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
1 teaspoon chili powder
1/8 teaspoon cayenne pepper
1/2 teaspoon salt

Directions

  1. Preheat oven to 400° F
  2. In a bowl mix together the oil and spices.
  3. Add the garbanzo beans to the mixture and mix well until well coated.
  4. Place on baking sheet in a single layer. (Use parchment paper for quick clean up)
  5. Bake for 20 to 30 minutes depending on how crisp you'd like them.
  6. Nutrition Facts

    1 cup dried garbanzo beans, cooked

    269 calories
    15 grams protein
    33 grams net carbohydrates (total carbs - fiber)
    4 grams of fat

    Garbanzos are a good source of potassium, phosphorus, magnesium and folate.


    Baked Falafels

    I love falafels. They make an easy, no–fuss dinner or lunch. You can fry or bake these, but I prefer baked. I'm sure you'll enjoy them.

    Baked Falafels

    Falafel Ingredients

    1 15 ounce can Chickpeas (Garbanzo Beans)
    1 clove garlic - use microplane or mash in a mortar to create paste
    1/2 small onion, finely minced
    1/4 heaping teaspoon coriander
    1/4 heaping teaspoon ground cumin
    1/8 teaspoon cayenne (dial up or down depending on how hot you want these)
    1/3 cup chopped parsley
    1/4 teaspoon baking soda
    1 teaspoon lemon juice
    2 tablespoons extra-virgin olive oil
    Salt and pepper to taste

    Yogurt Sauce Ingredients

    1/2 cup whole-fat yogurt
    1/4 cup whole-fat sour cream
    1/2 garlic clove - use microplane or mash in a mortar for paste
    1 teaspoon chopped dill
    1/4 teaspoon cayenne pepper – or to taste

    Directions

    1. Preheat oven to 375° F.
    2. Mash chickpeas with a fork or potato masher. Add the spices, onion, salt and pepper, baking soda, garlic, parsley, and lemon juice. Use your hands to mash ingredients together. If you decide to use a food processor, pulse all the ingredients (minus the oil) until the mixture is mixed, but still somewhat chunky. You may need to add a tablespoon of water or more. Be careful not to over-process.
    3. Grease a large baking sheet.
    4. Create small patties using a heaping tablespoon of the falafel mixture and place on sheet. Gently press down to form patties.
    5. Brush both sides generously with the oil. If you skip this step, they will dry out and crumble.
    6. Bake on each side for 10 to 15 minutes, or until golden brown.
    7. In the meantime, create your Yogurt Sauce by mixing all the ingredients together.

    You can serve these falafels on pita bread, but they’re also great on top of salad greens.


    Cannellini and Kale Soup

    This recipe is part of my 10 Day Vegetarian Detox. You can enjoy this at any time, but it's perfect for a detox because there's no dairy, soy, sugar, gluten, or wheat. What's more, it's delicious.

    Ingredients

    2 15-ounce cans cannellini beans
    2 tablespoons extra-virgin olive oil
    3 large garlic cloves, minced
    1 small onion, finely chopped
    1 32-ounce container organic vegetable broth
    1 15-ounce can chopped, organic tomatoes without juice, or three plum tomatoes, deseeded and chopped
    3 large kale leaves deveined and torn into bite-sized pieces.
    1 teaspoon dried oregano
    1 teaspoon dried basil
    1 cup water
    Salt and pepper to taste

    Directions

    1. In a large pot heat the olive oil on medium low heat.
    2. Add the garlic and onion, and sauté until soft. Do not brown.
    3. Add the kale and sauté until it just starts to wilt.
    4. Add the basil and oregano. Sauté for approximately 10 seconds.
    5. Add the vegetable broth, water, and cannellini beans. For a thicker sauce, puree one-half to one cup of the cannellini beans in food processor.
    6. Place lid on pot, but allow steam to escape by leaving an opening of approximately an inch.
    7. Simmer for approximately half an hour. Remove lid during last ten minutes to thicken the soup.

    Pasta Fagioli My Way

    A traditional Pasta Fagioli is a soup or stew made with pasta and cannellini beans. Pasta Fagioli My Way is a pasta dish, and is a variation of my mother's classic, Pasta Fagioli recipe.

    While my mother's family is from Sicily, she learned how to cook from my father's family. Since they were from Naples, I have to assume the original recipe is, too. Enjoy!

    Ingredients

    Cannellini Beans are high in protein and fiber.

    1/2 pound whole wheat spaghetti
    1 15.5-ounce can of Cannellini Beans
    Chopped celery leaves (preferred) or 2 tablespoons of celery seeds
    1/2 small onion chopped
    3 cloves of garlic chopped
    1 tablespoon extra-virgin olive oil
    Salt and pepper

    Instructions

    1. Put up a pot of well-salted water for the pasta.
    2. Heat the olive oil in a frying pan. Once hot, add the onions and garlic. Cook on medium-low heat until the onions and garlic just begin to brown. If you're using celery seeds, add them about 20 seconds before you finish cooking the onions and garlic.
    3. Add half a cup of water. If using celery leaves (wash them by running under water in a sieve), add them along with salt and pepper and allow to simmer for a couple of minutes.
    4. Add the cannellini beans to the sauce. I like to create a thick sauce by mashing about half of the beans with a fork. Once the beans soften up, it's easy to mash them. To keep the sauce from becoming dry, add pasta water as you cook.
    5. Add the pasta to boiling water.
    6. Once the pasta is al dente, add it to the sauce. Mix pasta with sauce and cook for a minute or so.
    7. Garnish with celery leaves before serving.

    If you make extra sauce and want to freeze it, take out the extra sauce and beans before adding the pasta. Let it cool, and then freeze. The next time you want Pasta Fagioli My Way all you have to do is defrost the sauce, heat it in a pan with just a couple of tablespoons of water, and cook some pasta. You've got a delicious and healthy meal in just 10 minutes.

    Serving Suggestions:

    All you need is a small salad and some good Italian bread, and you'll have a satisfying meal.


    Easy and Delicious Vegetarian Chili Recipe

    This vegetarian chili recipe is easy and delicious. You can make it as is or modify it to include different beans or a combination of beans.

    You can make it without the tempeh, or with the tempeh minus the beans. Use fresh or frozen corn, or leave it out altogether. Instead of green bell peppers, you can add red, or a combination of peppers.

    This is a high-protein meal that freezes well, so make a big pot of it.

    Ingredients

    1 15-ounce can pinto beans (or your favorite chili beans)
    1 14-ounce can chopped tomatoes
    4 ounces of plain tempeh (pre-mixed with brown rice or other whole grains)
    2.5 teaspoons chili powder
    1 teaspoon cumin
    1/4 teaspoon oregano
    1/2 medium yellow onion chopped finely
    1 medium to large green pepper chopped
    2 cloves of garlic diced finely
    1 cob of fresh corn or 2/3 cup of frozen organic corn (use organic or fresh when possible)
    1-2 tablespoons sour cream per serving - optional
    3-4 tablespoons extra-virgin olive oil
    Salt and pepper

    Directions

    1. Heat oil over medium heat.
    2. Add peppers and cook until they start to soften up.
    3. Add onions and cook for a couple of minutes.
    4. Add garlic.
    5. When garlic starts to brown add oregano, chili powder, cumin, and pepper. This allows spices to release and intensify their flavors.
    6. After approximately 30 seconds add can of chopped tomatoes and 1/2 to 1 cups of water. Stir well. During the cooking process, you may want to add more water depending on how thick you like your chili.
    7. Add crumbled tempeh and beans and stir well again.
    8. Cook on low for no more than 20 minutes stirring occasionally.
    9. Five minutes before removing from heat stir in the corn (adding the corn at the end keeps it firm and flavorful).
    10. Salt and pepper to taste, stir again, and serve.

    Serving Suggestions: Place in bowls and top with a tablespoon or two of sour cream, or your favorite Mexican cheese.


    Luscious Chickpea Salad

    This is one of the recipes from my new vegetarian, Spring Into Health, 3 Day Detox: It's wonderfully refreshing for the Spring and Summer.

    Ingredients

    2 15-ounce cans chickpeas, rinsed well
    1/4 cup Italian parsley
    1 small red onion, minced
    1/2 cup pine nuts or walnuts, finely chopped
    1/4 cup dried cranberries, chopped
    Juice of 1 lemon
    2 tablespoons extra-virgin olive oil

    Directions

    1. Finely chop the parsley, red onion and nuts (or pulse in food processor)
    2. Add cranberries, chickpeas, olive oil, and lemon juice.
    3. Mix well.
    4. Serve immediately or refrigerate 1 hour or more for best flavor.

    You can enjoy this as is, or use it as a stuffing for avocados or baked tomatoes.


    Garbanzo Beans and Spinach Patties

    The inspiration for this recipe came from an episode of Lidia's Italy with Lidia Bastianich. She made something similar with potatoes and chard.

    This is an easy and versatile bean recipe. You can swap out the spinach for kale, chard, etc. And if you don't want to fry, you can bake them and still get great results.

    Ingredients

    2 cups Garbanzo Beans
    4 cups raw spinach
    2 cloves of garlic
    2 tablespoons extra-virgin olive oil
    1/2 cup panko breadcrumbs
    1 egg
    2 lemons, optional

    Directions

    1. Bring a large pot of water to a boil. Drop in Spinach for 2 minutes. Remove and let cool (can use an ice bath to stop the cooking and to chill). Place in strainer to drain. Then use your hands to wring out as much water as possible from the spinach.
    2. In a large bowl, smash Garbanzo Beans with a potato masher.
    3. Add the Garbanzo Beans and Spinach together. Mix and add the beaten egg. Mix well.
    4. Heat oil on low and add 2 cloves of smashed garlic. This will infuse oil with garlic flavor. Before adding the patties remove garlic.
    5. Form thin patties and place in breadcrumbs to coat. If patties are too dry to stay together, add more egg.
    6. Raise heat to medium and add patties to pan. Cook for a couple of minutes on each side.

    Serve with wedges of lemon to squeeze over patties. This added a fresh, tangy flavor and lightened it up.

    As I mentioned above, you can bake these as well. Brown the breadcrumbs in a good, non–stick pan so that they're already crispy before baking. Bake at 375 degrees for 5 to 8 minutes on each side.


    Tropical Rice with Pineapple and Black Bean Salad

    Whole, fresh pineapple is everywhere. I've been eating quite a bit of it and decided to use some to make a quick, light lunch. I've named the recipe "Tropical Quinoa" because the flavors remind me of a warm, tropical island.

    This is a versatile and flexible recipe, so have fun with it.

    Ingredients

    1 cup cooked brown rice or quinoa (or other favorite grain)
    3/4 cup cooked black beans
    1 cup chopped pineapple
    1 cup chopped mango
    1 tablespoon olive oil
    1 tablespoon fresh lemon or lime juice
    Pinch of salt

    Instructions

    So simple. Just combine the above and enjoy!


    Vegetarian Pozole in 30 Minutes or Less

    I fell in love with Pozole 15 years ago in Guadalajara, Mexico. There was a tiny, hole-in-the-wall place that had about four tables, and only served Pozole. I was hooked after my first bowl.

    This is my super simple, vegetarian version that you can have on the table in less than 30 minutes.

    Ingredients

    1 15-ounce can white hominy, drained and rinsed
    1 lime
    2/4 cup chopped cherry tomatoes
    2 shallots or small red onion finely chopped
    1 avocado sliced
    2 cups organic vegetable stock or broth
    1 cup water
    Corn chips
    Salt and pepper

    Directions

    1. Combine one-third of the hominy and vegetable stock and blend in food processor, mixer or VitaMix. (If you don't have the equipment, just combine with water).
    2. Pour pozole mixture into a pot and add water, salt, and pepper. Bring to boil and simmer for ten minutes.
    3. While the hominy is cooking, chop the tomatoes and shallots, and slice the avocado.
    4. Take pozole off heat and pour into serving bowls.
    5. Add tomatoes, shallots, avocado and squeeze of lime. Serve with corn chips.

    Doesn't get any easier than that.

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DISCLAIMER: The information on this website is not intended to replace the advice of a qualified health care professional, and is not intended as medical advice.