8 Great Vegan Bean and Legume Recipes

Beans and legumes are some of the healthiest foods out there. First, they are all vegan, which is great. Beans also carry a lot of protein with not very many calories, so when you are working out but also trying to slim down these are great to have in every meal. Last, beans have a great amount of fiber and good carbs. If you need a gluten-free food that has a lot of fiber look no further! For all of these reasons, I decided to put together a pretty big list of great bean and legume recipes, just for you! FYI: All of these recipes are vegan, and can be made to be gluten-free. 

 

1) Chilaquiles Casserole

More from EatingWell

This version of enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.

INGREDIENTS: (10 Servings)

  • 1 tablespoon canola oil
  • 1 medium onion, diced
  • 1 medium zucchini, grated
  • 1 19-ounce can black beans, rinsed
  • 1 14-ounce can diced tomatoes, drained
  • 1½ cups corn, frozen (thawed) or fresh
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • 12 corn tortillas, quartered
  • 1 19-ounce can mild red or green enchilada sauce

DIRECTIONS:

  1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce. Repeat with one more layer of tortillas, vegetables and sauce. Cover with foil.
  4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
  5. Serve and enjoy!
EatingWell

2) Skillet Gnocchi with Chard & White Beans

More from EatingWell

In this one-skillet dinner we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey vegan mozzarella. Serve with a mixed green salad with vinaigrette.

INGREDIENTS: (6 Servings)

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1 16-ounce package shelf-stable gnocchi, (make gluten-free if needed)
  • 1 medium yellow onion, thinly sliced
  • 4 cloves garlic, minced
  • ½ cup water
  • 6 cups chopped chard leaves, (about 1 small bunch) or spinach
  • 1 15-ounce can diced tomatoes with Italian seasonings
  • 1 15-ounce can white beans, rinsed
  • ¼ teaspoon freshly ground pepper
  • ½ cup shredded vegan mozzarella cheese

    DIRECTIONS:

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
  2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes.
  3. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes.
  4. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes.
  5. Stir in tomatoes, beans and pepper and bring to a simmer.
  6. Stir in the gnocchi and sprinkle with vegan mozzarella. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes. 
  7. Serve and enjoy!
EatingWell

3) Zesty Wheat Berry-Black Bean Chili

More From EatingWell

This amazing chili offers a mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there’s no need to thaw them; just stir them directly into the chili. Remove wheat berries to make gluten-free, or use buckwheat as a substitute.

INGREDIENTS: (6 Servings)

  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1 large yellow bell pepper,chopped
  • 5 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1½ teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 2 15-ounce cans black beans, rinsed
  • 2 14-ounce cans no-salt-added diced tomatoes, undrained
  • 1-2 canned chipotle peppers in adobo sauce, minced
  • 2 cups vegetable broth
  • 2 teaspoons light brown sugar
  • 2 cups Cooked Wheat Berries, (buckwheat for gluten-free substitute)
  • Juice of 1 lime
  • 1 avocado, diced
  • ½ cup chopped fresh cilantro

DIRECTIONS:

  1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes.
  2. Add beans, tomatoes, chipotle to taste, broth and brown sugar.
  3. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  4. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.)
  5. Remove from the heat. Stir in lime juice.
  6. Garnish each bowl with avocado and cilantro. Enjoy!
EatingWell

4) Black Bean Croquettes with Fresh Salsa

More From EatingWell

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges to enrich the flavor. This si great for any cookout, potluck, or dinner party. It is sure to turn some heads!

INGREDIENTS: (4 Servings)

  • 2 15-ounce cans black beans, rinsed
  • 1 teaspoon ground cumin
  • 1 cup frozen corn kernels, thawed
  • ¼ cup plus ⅓ cup plain dry breadcrumbs, divided (buckwheat, oats, and other grains are great substitutes for gluten-free)
  • 2 cups finely chopped tomatoes
  • 2 scallions, sliced
  • ¼ cup chopped fresh cilantro
  • 1 teaspoon chili powder, hot if desired, divided
  • ¼ teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 avocado, diced

DIRECTIONS:

  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and ¼ cup breadcrumbs (or substitute). Combine tomatoes, scallions, cilantro, ½ teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  3. Mix the remaining ⅓ cup breadcrumbs (or substitute), oil and the remaining ½ teaspoon chili powder in a small bowl until the breadcrumbs (substitute) are coated with oil. Divide the bean mixture into 8 scant ½-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
  5. Serve and enjoy!
EatingWell

5) Slow-Cooked Black Bean Mushroom Chili

More From EatingWell

This dish is a great mix of black beans, earthy mushrooms and tangy tomatillos combined with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy dinner at a rushed end of the day. 

INGREDIENTS: (10 Servings)

  • 1 pound dried black beans, (2½ cups), rinsed
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup mustard seeds
  • 2 tablespoons chili powder
  • 1½ teaspoons cumin seeds, or ground cumin
  • ½ teaspoon cardamom seeds, or ground cardamom
  • 2 medium onions, coarsely chopped
  • 1 pound mushrooms, sliced
  • 8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
  • ¼ cup water
  • 5½ cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce
  • 1¼ cups grated vegan Monterey Jack, or vegan pepper Jack cheese
  • ½ cup soy yogurt (if you are not vegan you can use reduced-fat sour cream) 
  • ½ cup chopped fresh cilantro
  • 2 limes, cut into wedges

DIRECTIONS:

  1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.
  2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.
  3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  4. Garnish each serving with cheese, a dollop of soy yogurt or sour cream (optional) and a sprinkling of cilantro. Serve with lime wedges. Enjoy!
EatingWell

6) Black Beans and Rice

More From EatingWell

Simple, sweet, and very nutritious. This recipe is great for a lunch, a side at dinner, or you could even add in some proteins to make it a full meal. There are quite a few ingredients in this but it acts as a great base to build on for any meal. I hope you enjoy!

INGREDIENTS: (6 Servings)

  • kosher salt
  • 2 1/2 tablespoons olive oil
  • cups long-grain rice
  • medium onion, chopped (1 cup)
  • large green or red pepper, chopped (1 1/2 cups)
  • medium cloves garlic, finely chopped (1 tablespoon)
  • Two 15-ounce cans black beans, undrained
  • cup vegetable or chicken broth
  • tablespoons red wine vinegar
  • bay leaves
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cumin
  • 1/2 cup sliced scallions (optional)

DIRECTIONS:

  1. In a medium saucepan, combine 4 cups of water with 1 teaspoon salt and 1½ teaspoons of the oil. Bring to a boil.
  2. Stir in the rice, cover, and reduce heat to low. Cook for 20 minutes or until the rice is tender.
  3. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, green pepper, and garlic until softened, about 5 minutes.
  4. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil.
  5. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves.
  6. Spoon the beans over the rice and sprinkle with the scallions (if desired). Serve warm.
EatingWell

More From CookieAndKate

This dish is packed full of many flavors. Start off with the base of chick peas and pepitas, then layer it up with herbs and carrots and eventually topping it off with fraîche. It is extremely healthy, and will definitely turn some heads. Make it gluten-free by substituting brown rice and/or wild rice for the farro, adjusting the cooking method/time accordingly. Make it vegan by making a lemony tahini sauce with parsley instead of the herbed crème fraîche. Mix together ⅓ cup tahini, 1 tablespoon chopped parsley and 1 tablespoon lemon juice, then thin it out with water as necessary. Season to taste with salt and additional lemon juice. I hope you enjoy it!

INGREDIENTS: (6 Servings)

  • 1 cup dried farro, rinsed
  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • 1 clove garlic, pressed or minced
  • ½ teaspoon salt
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
  • 1 pound slender heirloom carrots, scrubbed clean and patted dry (I didn’t peel mine)
  • 1 tablespoon olive oil
  • ¼ teaspoon ground cumin
  • Salt and pepper
  • 3 tablespoons pepitas (green pumpkin seeds)
  • ½ teaspoon olive oil
  • Pinch of cumin
  • Pinch of chili powder
  • Pinch of salt
  • ⅓ cup Vermont Creamery creme fraîche
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons water
  • Salt and pepper, to taste
  • 1 more tablespoon chopped fresh parsley

DIRECTIONS:

  1. Cook the farro– In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce heat to a gentle simmer. Cook, stirring occasionally, until the farro is tender to the bite but still pleasantly chewy (pearled farro will take around 15 minutes; unprocessed farro will take 25 to 40 minutes). Drain off the excess water and return the farro to the pot. Add 1 teaspoon olive oil, the lemon juice, garlic and ½ teaspoon salt. Mix well, then add the chickpeas and stir to combine. Set aside, covered, until you’re ready to assemble.
  2. Roast the carrots– Preheat the oven to 425 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper and add the carrots. Drizzle them with 1 tablespoon olive oil and sprinkle with cumin, salt and pepper. Use your fingers to make sure the carrots are lightly and evenly coated in oil and spices. Roast for 20 to 35 minutes, until the carrots are easily pierced by a fork near the top of their stems. Roasting time will depend entirely on the size of your carrots. I removed some of the more slender carrots at 20 minutes and checked them at 5 minute intervals thereafter, removing the carrots as they were done.
  3. Toast the pepitas– In a small skillet over medium heat, warm ½ teaspoon olive oil until shimmering. Add the pepitas and generous pinches of cumin, chili powder and salt. Cook, stirring frequently, until the pepitas are turning golden on the edges and starting to make little popping noises. Remove from heat to cool.
  4. Herbed crème fraîche– Combine the crème fraîche, 1 tablespoon chopped parsley, water, and a few dashes of salt and pepper in a small bowl. Stir to combine and set aside.
  5. Assemble– Pour the farro and chickpea mixture onto a large serving platter. Arrange the carrots in a single layer over the mixture. Drizzle herbed crème fraîche generously over the carrots, then sprinkle them with pepitas and one tablespoon chopped fresh parsley. Serve immediately or let the dish cool to room temperature. Enjoy!
CookieAndKate

8) Homemade Vegan Chili

More From CookieAndKate

This meal is a perfect combination of flavor that will leave anyone (not just vegans) speechless. The ingredients in this chili are super basic, but the flavor is the exact opposite. Simple ingredients can taste great when they start off with aromatic vegetables like onion, carrot, celery and garlic. Also, this meal can be turned gluten-free with one change of ingredients.

INGREDIENTS: (4-6 Servings)

  • 2 tablespoons olive oil
  • 1 medium red onion, chopped
  • 1 large red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • ½ teaspoon salt, divided
  • 4 cloves garlic, pressed or minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 ½ teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 bay leaf
  • 2 tablespoons chopped fresh cilantro, plus more for garnishing
  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
  • Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

DIRECTIONS:

  1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
  2. Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.
  3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.
  4. For the best texture and flavor, transfer 1 ½ cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
  5. Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days. Enjoy! 
CookieAndKate

I hope you enjoy these bean recipes! Please let me know in the comments below which ones you tried and how they turned out. Also, give me some suggestions of what to write about next. Do you want to see more recipes, or would you like to see more guides for diets? Please share this with a friend if you enjoyed it, and thank you for reading!

 

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