Looking to increase your overall protein and fiber consumption? Beans are an underrated ingredient that can help you do both! This post will discuss all the best ways to use beans (breakfast, lunch AND dinner) with recipe ideas.
Beans, of all types, are versatile, inexpensive, and can take any meal or snack to the next level. They’re a good source of fiber, essential vitamins and minerals, and plant-based protein. For example, a 1/2 cup of garbanzo beans provides 6 grams of dietary fiber and 6 grams of protein. Black beans and cannellini beans are relatively similar.
Plus, they come conveniently in a can so it’s super easy to throw them in a dish at any time. So, I hope this post gives you inspiration to include more beans in your life. As a mom to two young girls, and author of this blog, even I forget to just add some beans to my grocery list!
Let’s talk about the elephant in the room – gas. Yes, beans can produce some unpleasant side effects if you’re not used to consuming them regularly because they contain compounds our body cannot break down. However, below are some tips to reduce these symptoms.
Tips to decrease digestive discomfort from eating beans:
Beans for Breakfast
The versatility of beans is that they can work with breakfast, too! Try some of these ideas or just use them as inspiration to incorporate beans into some of your favorite breakfast recipes.
Egg Scramble
Add just 1/2 cup of beans to your egg scramble in the morning as a quick and easy way to increase protein and fiber. One egg provides just 6 grams of protein. Therefore, even a two egg omelet is just 12 grams of protein. This isn’t ideal! Adding in a 1/2 cup of beans = 18 grams of protein!
Breakfast Burrito
Add some black beans to a Mexican-inspired burrito for a filling start to your day. Plus, breakfast burritos are easy to meal prep and freeze for quick and easy breakfasts.
Breakfast Casserole
Black beans are my go-to for breakfast recipes with beans (if you couldn’t tell). Going along with the theme of Mexican-inspired dishes, there are so many Mexican-inspired breakfast casseroles – like this Southwestern Breakfast Casserole (Julia’s Album).
Try one of these High Protein Breakfast Casseroles for more ideas!
Frittata or Breakfast Bake
My Savory Quinoa Breakfast Bake features black beans and eggs for a filling breakfast packed with protein and fiber. Get creative and add beans to your quiches, frittatas and breakfast bakes to elevate the nutritional profile.
Oatmeal
Why not add some beans to a savory bowl of oatmeal? Try this Southwestern Savory Oatmeal (Forks Over Knives) for inspiration.
Lunch Ideas with Beans
Beans can elevate even the most simple lunch, increasing satiety and keep you fuller for a longer period of time. Again, it’s a very convenient addition to many light lunch ideas.
Salads
Mediterranean Chicken and Cucumber Salad: A super simple, throw together, nutrient-packed salad featuring garbanzo beans. If you have some leftover grilled chicken, it comes together in minutes!
More Salad Ideas:
Wraps and Sandwiches
Not only can you add beans to any wrap or sandwich, but hummus counts as well! You could even pair this Creamy White Bean Dip (Craving Something Healthy) with pita and vegetables for a lighter option.
Wrap Ideas:
— Vegan Falafel Wrap with Hummus (Haute & Healthy Living)
— No Cook Black Bean Wrap (Cookin’ Canuck)
— Chicken Hummus Wrap (It’s a Flavorful Life)
Dinner Ideas with Beans
Beans don’t have to be a side dish. There are a variety of one-pot meals, casseroles, soups, chilis, power bowls, stir-fries and pastas where a can of beans can really just take it to the next level.
Chili and Soups
A one pot chili or soup is not only an easy weeknight meal, but the perfect vessel for beans. Below are a variety of recipes ideas.
Above is a picture of one of our household staples- Mexican Chili utilizing canned ingredients that are actually very good for you. A protein and fiber packed meal that can be ready in under 30-minutes! Top it with avocado for the most delicious bite and even more fiber.
The sky is the limit here! Incorporating beans into soups not only makes sense, but can significantly increase the nutritional content so it’s not just a boring bowl of broth.
Recipes for More Inspiration:
— The Best Slow Cooker Vegan Chili (Happy Kitchen)
— White Bean Soup (Nora Cooks)
— Italian Sausage Bean Soup (Taste of Home)
— Classic Navy Bean Soup (The Kitchn)
— Chickpea Soup (Two Peas & Their Pod)
— Harvest Corn and White Bean Chowder (The First Mess)
Stir-Fries and Casseroles
An easy one pan casserole or stir-fry is always a great option for an easy weeknight meal. When it makes sense, think about adding in a can of beans. For example, try a Mexican-inspired recipe like this Easy Chicken Burrito Casserole (Haute & Healthy Living) with black beans.
Also try this Tuscan White Bean Skillet Bake (My Quiet Kitchen). Edamame works really well with Asian stir-fries, like this Edamame and Mushrooms Stir Fry from Woon Heng.
Tacos
Tacos are an obvious choice, but it bears repeating. Such a convenient way to incorporate the healthy benefits of beans.
Power Bowls
This is one of my favorite ways to use beans. You can essentially use just about any type of bean in a power bowl – edamame (soybeans), pinto beans, cannellini beans, black beans – the options are endless!
Try this Tofu Edamame Bowl for a delicious, high protein, plant-based meal. The tofu is baked until crispy, and the shelled edamame adds some bite and texture. Buy it frozen, pour it in your power bowls and you’re good to go!
Similar to the Mediterranean salad under the lunch options, this Mediterranean Grain Bowl features all the essentials of the Mediterranean diet. Whole grains, lean protein, healthy fats – and features garbanzo beans with a light oil and vinegar dressing.
Other Power Bowl Ideas:
— Copycat Panera Bread Baja Bowl (Haute & Healthy Living) Featuring Black Beans.
— Black Bean Power Bowl with Avocado Pesto (Emilie Eats)
— Smoky White Bean Bowls with Roasted Vegetables (From My Bowl)
— Mediterranean Power Bowls with Red Pepper Sauce (Dishing Out Health)
Pasta
White beans, like cannellini beans or Great Northern beans, complement a delicious pasta dish well. Incorporating beans into pasta salad is another great option!
Try this delicious Creamy Corn Pasta with Basil, Bacon and Butter Beans (Street Smart Nutrition). A perfect summer pasta dish with salty bacon, fresh basil and a creamy corn sauce.
More Delicious Pasta Ideas:
— Sausage, Kale and Bean Pasta (What’s Gaby Cooking)
— Rigatoni with Sausage, Greens and Beans (For the Love of Cooking)
— Mexican Pasta (allrecipes)
— White Bean and Balsamic Pasta Salad (This Savory Vegan)
Burgers
Veggie burgers are often made out of chickpeas or black beans. A healthier, plant-based alternative to a traditional burger. They’re easy to throw together, too!
— Baked Chickpea Burger with Oats (Haute & Healthy Living) – shown above.
— Spicy Garbanzo Bean Burger (Kitchen at Hoskins)
— Easy Black Bean Burger (Love & Lemons)
Add Them to Your Grocery List
Alright, now it’s time to get out your grocery list or phone and add a variety of beans to it to try in these various recipes! More unique ideas would be making black bean brownies, adding them to smoothies, and even black bean cupcakes.
Even further, incorporating more beans into your life can be as easy as roasting chickpeas for a healthy and nutritious snack. With increased exposure, beans can elevate a variety of meals- providing protein, fiber, vitamins and minerals without the unpleasant side effects.
Related Posts:
— High Protein and Fiber Meal Plan
— 20+ High Protein and Fiber Recipes