Beans_beans_beans_1.jpeg

During this pandemic many of you may have stocked up on cans of beans or bags of dried beans. Good for you, as they are a nutrient power house!!! Packed with fiber, protein, and essential vitamins and minerals beans can be considered as a one of the healthiest foods around. However, like many of us you may find yourself wondering what you can do with all these beans.

Here are a few ideas to get you started!

  • Black bean soup
  • Homemade refried beans
  • Homemade hummus
  • Roasted and crunchy garbanzo beans
  • Chilli
  • Homemade black bean burgers
  • Southwest Salad/Cowboy Caviar
  • Search for soup recipes online….there are so many to choose from!
    • Lentil soup, Mexican pazole w/ black beans added, chili, minestrone soup, the list goes on and on.

Beans_beans_beans2.jpeg

Pictured in this blog is a Zesty and Bright Bean Soup from one of our Dietitians, Brooks Locke.

  • 3 Carrots, thinly sliced (about 1 1/2 cups), medium
  • 2 Celery stalk
  • 1/4 cup Dill, lightly packed fresh (2TBSP dried dill would work)
  • 1/4 cup Flat-leaf parsley, light packed
  • 2 Garlic cloves (or more if preferred)
  • 1/2 Lemon, Juice from
  • 1/2 Lemon, Zest from
  • 1 cup White beans, cooked small (I used canelli beans, but anything you have would be fine)
  • 1 cup kidney beans (again, any beans that you have could be substituted)
  • 1/2 Yellow onion, medium
  • 1 cup veggie broth
  • 1 TBSP white miso paste
  • Salt, pepper to taste
  • Olive Oil
  1. Chop all veggies into ½ inch bitesize pieces (carrot,celery,onion)
  2. Rinse Beans gently
  3. Chop dill and parsley very fine
  4. Heat a medium pot over medium heat. Add the olive oil, onion and celery and salt. Cook until the onion and celery are translucent and softened, about 10 minutes.
  5. Add in the garlic and cook until fragrant. Stir in the carrots and continue to cook, until the carrots start to soften, 5-7 minutes.
  6. Stir in the white beans, broth, and 1 cup of vegetable broth. Bring to a boil, reduce to a simmer, and cook until the carrots are just tender, about 5 min. You can add more broth to make it thinner if you would like.
  7. While the soup is cooking, mince together the dill, parsley, and lemon zest until combined and minced well. When the soup is done, remove from the heat and stir in the miso, lemon juice, and the minced herbs.