Beans are a fantastic ingredient to cook with due to their versatility, affordability, and nutritional value. They contain protein, fiber, vitamins, and minerals, making them a great addition to any diet. However, for some, cooking with beans can be intimidating, especially if they’re used to eating them in a can. Fear not, there are plenty of amazing and flavorful ways to cook with beans.
1. Roasted Chickpeas
Roasted chickpeas are a crunchy and delicious snack that can be seasoned in endless ways. Simply drain and rinse a can of chickpeas, then toss them with olive oil, salt, and spices of your choice – paprika, cumin, garlic powder, or chili powder are great options. Roast in the oven at 400°F for 20-30 minutes until they’re crispy and golden brown. You can eat them as a snack or sprinkle them on salads or soups for added crunch.
2. Black Bean Soup
Black beans are a staple in many Latin American dishes and are an excellent source of protein and fiber. A black bean soup is a hearty and flavorful meal that’s easy to make. Start by sautéing onions, garlic, and bell peppers in olive oil until tender. Add canned black beans, vegetable broth, and spices such as cumin and chili powder. Let the soup simmer for about 20 minutes until it thickens. You can serve this soup as is or top with avocado, cilantro, or sour cream.
3. Chickpea Curry
Chickpea curry is a vegetarian classic that’s rich in flavor and spices. Begin by sautéing onions, ginger, and garlic in a large pot or Dutch oven. Add canned chickpeas, coconut milk, tomato paste, and spices such as curry powder, cumin, coriander, and turmeric. Let the curry simmer for 15-20 minutes until the flavors have melded together. Serve with rice, naan bread, or roasted vegetables.
4. Green Bean Salad
Green beans are a crunchy and nutritious vegetable that can be used in salads, stir-fries, or as a side dish. A green bean salad is a refreshing and light option that’s perfect for hot summer days. Blanch the green beans in boiling water for 1-2 minutes until they’re bright green and tender. Drain and transfer to a large bowl. Add cherry tomatoes, sliced red onion, feta cheese, and a simple vinaigrette of olive oil and lemon juice. Toss and refrigerate for at least 30 minutes before serving.
5. Refried Beans
Refried beans are a staple in Mexican cuisine and are a versatile ingredient that can be used in tacos, burritos, or as a dip. Start by sautéing onions and garlic in a large skillet until they’re tender. Add canned pinto beans and mash them with a potato masher or fork. Add a bit of water or vegetable broth to thin out the mixture. Season with cumin, chili powder, and salt. Cook the beans until they’re heated through and serve hot.
In conclusion, beans can be used in many ways to create tasty and nutritious meals. Whether you’re looking for a snack, soup, salad, or side dish, beans are a great option. Experiment with different spices and combinations to find your favorite dishes.
