Cool Beans: 200 Hearty & Healthy Vegan Bean Recipes

Unlock the Power of Beans: Your Ultimate Meal Prep Essential

Beans are more than just a pantry staple. They are the heart of many delicious, nourishing, and hearty plant-based meals.

Whether you’re a long-time vegan or interested in eating more plant-based, beans are a crucial part of a balanced diet, offering an incredible array of nutrients like protein, fiber, and essential vitamins. They’re versatile, affordable, and can be transformed into almost any dish, from soups and stews to salads, burgers, and dips.

Beans aren't just something that only vegans and vegetarians consume. Instead, they're fabulous for everyone to eat regardless of their diet or lifestyle.

This blog post explores how you can incorporate a variety of beans into your diet and the numerous health benefits you get with adding these beans to your meal prep.

• chickpeas (garbanzo beans)
• kidney beans
• lima beans (butter beans)
• pinto beans
• mung beans
• black beans
• fava beans (broad beans)
• edamame (young soybeans)
• white beans (cannellini, Great Northern, navy, etc.)
• black-eyed peas (actually a type of bean)

Beyond their nutritional value, beans add texture, depth, and flavor to your meals. Whether you prefer the creamy richness of chickpeas, the earthy heartiness of black beans, or the tender sweetness of cannellini beans, there’s a variety to suit every taste and dish.

Beans are also naturally gluten-free and low in fat, making them a terrific choice for various dietary preferences.

In a sense, beans are magical because they can be used in endless combinations to create vibrant, satisfying dishes. From energizing breakfasts to comforting dinners, beans form the foundation for meals that are as healthy as they are delicious.

So let’s dive in and discover how these small but mighty legumes can elevate your kitchen.

10 Reasons to Make Garbanzo Beans a Staple in Your Diet

Garbanzo beans, also known as chickpeas, have a rich nutritional profile that offers a wide range of health benefits.

Here are some key health benefits of including garbanzo beans in your diet:

1. A Protein-Packed Powerhouse

Garbanzo beans are an excellent source of plant-based protein, making them a great addition to vegan and vegetarian diets.

One cup of cooked garbanzo beans provides about 15 grams of protein, essential for muscle building, tissue repair, and overall body function.

2. Rich in Fiber

Chickpeas are high in fiber, which helps improve digestion and promotes a healthy gut.

Garbanzo beans' fiber content also helps regulate bowel movements, prevent constipation, and maintain a healthy digestive system.

Additionally, fiber helps you feel full longer, which can assist in weight management.

3. Supports Heart Health

Garbanzo beans are rich in heart-healthy nutrients, including fiber, folate, and magnesium.

The soluble fiber found in chickpeas can help lower LDL (harmful) cholesterol levels, reducing the risk of heart disease.

Magnesium, necessary for heart function, also helps regulate blood pressure and prevent cardiovascular issues.

4. Helps Regulate Blood Sugar

Garbanzo beans have a low glycemic index, which means they help regulate blood sugar levels. The combination of protein and fiber in chickpeas slows down the absorption of sugar into the bloodstream, preventing spikes in blood sugar. This makes garbanzo beans an excellent choice for individuals with diabetes or those looking to maintain stable blood sugar levels.

5. Rich in Antioxidants

Garbanzo beans are a good source of antioxidants, such as polyphenols, which protect the body from oxidative stress and inflammation.

These antioxidants may help reduce the risk of chronic conditions such as cancer, diabetes, and heart disease by neutralizing harmful free radicals in the body.

6. Good for Bone Health

Chickpeas are rich in essential minerals, including calcium, magnesium, and phosphorus, critical for maintaining strong and healthy bones.

Regular consumption of garbanzo beans may help prevent bone-related issues like osteoporosis and promote overall bone strength.

7. Supports Weight Loss

Due to their high fiber and protein content, garbanzo beans are great for promoting satiety and controlling hunger.

Their ability to keep you full for extended periods makes them an excellent choice for those who want to lose or maintain weight.

Garbanzo beans are also low in fat, making them a healthy, filling food that can aid in weight management.

8. Improves Skin Health

Garbanzo beans contain nutrients such as zinc, B vitamins, and antioxidants that can help promote healthy skin.

Zinc, in particular, plays a role in collagen production, wound healing, and fighting acne.

The high fiber content also supports detoxification, which can help maintain clear and glowing skin.

9. Improves Digestive Health

The soluble and insoluble fiber found in garbanzo beans contributes to overall gut health.

Fiber promotes the growth of healthy gut bacteria, improves the digestive process, and supports the absorption of nutrients, helping prevent digestive disorders like bloating and constipation.

10. Boosts Immune Function

Garbanzo beans contain various vitamins and minerals, such as vitamin C, B vitamins, and zinc, which are essential for immune system health.

Regular consumption of garbanzo beans can help support the body's natural defenses, helping it fight infections and illnesses.

Incorporating garbanzo beans into your diet, whether in salads, stews, hummus, or even as a snack, is a delicious and easy way to enjoy these numerous health benefits.

Nutritional Highlights of Cooked Chickpeas (Per 100g)

Chickpeas are packed with plant-based protein and fiber, supporting muscle repair, digestion, and weight management. Rich in potassium, folate, and antioxidants, they help promote heart health, regulate blood sugar, and protect against oxidative stress. With their immune-boosting nutrients and skin benefits, chickpeas are a versatile and nutritious addition to any diet.

20 Delicious Vegan Chickpea (Garbanzo) Recipes You Need to Try

Braised Indian Chickpea Stew

This braised Indian chickpea stew is packed with warming spices, chickpeas, cabbage, carrots, and is a hearty yet healthy plant-based dinner.

Rainbow Plant LifeNisha

Roasted Cauliflower Chickpea Potato Bowl

If you’re wondering what to have for dinner, I have a delicious plant-based sheet pan meal or you. This roasted cauliflower chickpea potato bowl is easy, Cauliflower, potato and chickpeas are spiced and roasted to perfection, then drizzled with a to-die-for herbed tahini dressing.

PlantYoucarleigh

Fudgy Hot chocolate chickpea brownies - flourished by nature

These chickpea brownies are a fun turn on your favourite warming drink. They are vegan and contain a secret ingredient- chickpeas!

flourished by natureJulia

Smoky Sweet Potato and Chickpea Sheet Pan Dinner - Plant Based RD

This vegan chickpea sheet pan dinner includes sweet potato, chickpeas, and broccoli roasted with simple spices and herbs. Full of flavor, easy to assemble and bakes in one pan! There is no other kind of meal I recommend more than a vegan sheet pan meal. They are designed to make weeknight dinners easy, minimize clean

Plant Based RD - Healthy Vegan Recipes & WellnessCatherine Perez

Best Vegan Chickpea Salad

Lightly tangy, creamy, and flavorful vegan Chickpea Salad. Ready in minutes, it tastes great on bread, crackers or veggies.

Vegan BlueberryKate

Chickpea Paprikash

This easy Chickpea Paprikash Recipe simmer in a creamy coconut sauce with sweet paprika and served over pasta.

Wandering ChickpeaElaine Skiadas

Vegan Chickpea Patty Burgers (Gluten-Free)

Vegan Chickpea Patty Burgers are made with just a few simple ingredients like chickpeas, carrots, and parsley. Plant-based and gluten-free!

At Elizabeth's TableElizabeth

Vegan Chickpea Quesadillas - Beauty Bites

These vegan chickpea quesadillas are full of flavor and delicious! This is a super easy vegan recipe you can enjoy for lunch or dinner.

Beauty BitesBeauty Bites

Slow Cooker Potato and Chickpea Tikka Masala

Potato and Chickpea Tikka Masala is the ultimate vegan comfort food. With a creamy cashew-tomato sauce, this vegan tikka masala is an easy, healthy meal that you’ll want to make again!

The Recipe WellLaura Lawless, BASc

Easy Vegan “Tuna” Melt

Friends, the perfect soup companion is here: the vegan “tuna” melt! It’s no secret we have a great love for all kinds of sandwiches, and this plant-based

Minimalist BakerDana Minimalist Baker

Chickpea Blondies Recipe

These Chickpea Blondie bars with peanut butter are healthy, fudgy, vegan blondies with chocolate chips. A vegan protein dessert, ready in 30 minutes!

The Conscious Plant KitchenCarine

Vegan Butter Chickpeas (Oil-Free!)

This easy Indian-inspired Butter Chickpeas recipe is a healthier, vegan version of classic Butter Chicken. But made with whole food, plant-based ingredients! The sauce is ultra-creamy and so satisfying. (Gluten-free, oil-free.)

The Garden GrazerKaitlin

Vegan Chickpea Meatballs in Roasted Red Pepper Sauce

For a fantastic comfort food meal, enjoy these chickpea meatballs smothered in a creamy roasted red pepper sauce. It’s easy, vegan, and can be made gluten free!

The Curious ChickpeaEva Agha

Chickpea Tacos | Meatless, Gluten-Free Recipe - Elavegan

Vegan chickpea tacos with avocado and a tahini dressing. These meat-free tacos are gluten-free, healthy, and delicious. Homemade tortillas recipe included

ElaveganEla

Avocado Chickpea Corn Salad

This vegan avocado corn salad features chickpeas, roasted corn, avocado, tofu feta, cucumber, greens, red onion and a maple lime almond dressing for a wonderfully healthy and delicious meal!

Running on Real FoodDeryn Macey

Bruschetta with Mashed Chickpeas - Beauty Bites

Last updated on March 9th, 2020 at 12:09 pmNeed a quick vegan lunch or dinner idea? How about this chickpea recipe? It’s a very Mediterranean mashed chickpea bruschetta that takes 5 minutes to make! Mashed Chickpea Bruschetta Imagine a crispy bruschetta topped with garlicky Mediterranean mashed chickpeas. Well, this is exactly it. It’s loaded with […]

Beauty BitesStella

Jalapeño Chickpea Mac and Cheese Pasta (Vegan)

Kid-friendly, gluten free, and delicious, Vegan Jalapeño Chickpea Mac and Cheese is the perfect weeknight meal for the whole family!

Cotter CrunchLindsay Cotter

Vegan Chickpea Chocolate Chip Cookies

These vegan chickpea chocolate chip cookies are the ultimate secretly healthy dessert. Soft and chewy on the inside and loaded with gooey chocolate chips is hard to believe that there made from a whole can

Wandering ChickpeaElaine Skiadas

Sweet Potato Chickpea Buddha Bowl

This sweet potato buddha bowl is an easy and delicious way to pack a lot of nutrition, flavor, and antioxidants into one bowl.

Eat With ClarityClaire Cary

Vegan Asparagus Pizza with a Spicy Chickpea Sauce

A spicy chickpea sauce is the base for this mouth-watering springtime themed vegan pizza topped with asparagus, jalapeño, and green onions.

The Curious ChickpeaEva Agha

The Amazing Health Benefits of Eating Kidney Beans

Kidney beans are a nutritional powerhouse, offering numerous health benefits due to their rich content of essential nutrients.

Here are some key health benefits of including kidney beans in your diet:

1. Supports Heart Health

Kidney beans are rich in soluble fiber, potassium, and folate, all of which contribute to cardiovascular health.

The fiber helps lower LDL (bad) cholesterol, reducing the risk of heart disease, while potassium supports healthy blood pressure levels.

Folate plays a crucial role in lowering homocysteine levels, a key factor in heart disease prevention.

2. High in Plant-Based Protein

A powerhouse of plant protein, kidney beans are an excellent meat alternative for vegans, vegetarians, and anyone looking to cut back on animal products.

One cup of cooked kidney beans provides around 13 grams of protein, essential for muscle repair, immune function, and overall well-being.

3. Aids in Blood Sugar Control

Kidney beans have a low glycemic index, meaning they release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar.

Their high fiber and protein content slow carbohydrate digestion, making them an excellent choice for individuals managing diabetes or insulin resistance.

4. Promotes Healthy Digestion

Packed with dietary fiber, kidney beans support digestive health by promoting regular bowel movements and preventing constipation.

Plus, they nourish beneficial gut bacteria, which play a key role in digestion, immunity, and even mental health.

5. Helps with Weight Management

The combination of fiber and protein in kidney beans helps keep you full for longer, reducing overall calorie intake and supporting weight loss.

By curbing hunger and promoting satiety, kidney beans can be a valuable addition to a balanced diet for those looking to maintain a healthy weight.

6. Rich in Antioxidants

Kidney beans contain powerful antioxidants, including flavonoids and polyphenols, which help combat oxidative stress and protect cells from damage.

These compounds contribute to lowering the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

7. Provides Essential Minerals for Bone Health

Kidney beans are a great source of bone-strengthening minerals like calcium, magnesium, and phosphorus.

These nutrients play a key role in maintaining bone density and reducing the risk of osteoporosis, especially as we age.

8. Boosts Iron Levels

As a good source of non-heme iron, kidney beans help prevent iron deficiency anemia by supporting red blood cell production.

Pairing kidney beans with vitamin C-rich foods (such as bell peppers or citrus fruits) can enhance iron absorption for maximum benefits.

9. Strengthens the Immune System

Kidney beans provide essential nutrients like zinc and B vitamins, which play a crucial role in immune function.

Zinc supports immune cell development, helping the body fight infections, while B vitamins contribute to overall immune health.

10. Supports Energy and Metabolism

The complex carbohydrates in kidney beans provide a steady source of energy, preventing fatigue and boosting endurance throughout the day.

In addition, B vitamins in kidney beans help convert food into energy, keeping metabolism functioning efficiently.

Incorporating kidney beans into your diet, whether in chili, stews, salads, or even as a side dish, is an easy and delicious way to reap these numerous health benefits while adding variety and flavor to your meals.

Nutritional Highlights of Cooked Kidney Beans (Per 100g)

Kidney beans are an terrific source of plant-based protein and fiber, which support muscle repair, digestive health, and weight management. Rich in heart-healthy nutrients like potassium and magnesium, they help maintain healthy blood pressure and reduce cholesterol. Additionally, kidney beans provide antioxidants and essential vitamins that strengthen the immune system and promote overall well-being.

20 Flavorful Vegan Recipes with Kidney Beans

Healthy Chocolate Cake Made From Beans - Gluten-free + Vegan

Vegan kidney bean chocolate cake that’s without refined sugar or carbohydrates. You wouldn’t guess beans from the taste as even people that don’t like beans or loved this cake. This healthy cacao cake is rich,

Nest and GlowBastian Durward

Vegan Hawaiian Burgers

Sweet potato patties are pan-fried and topped with tangy barbecue sauce and juicy pineapple slabs to create these satisfying vegan Hawaiian burgers.

Connoisseurus VegAlissa Saenz

Vegan Minestrone Soup

Say hello to this easy and extra satisfying Vegan Minestrone Soup. Jam-packed with veggies, beans, pasta, and a rich broth, it’s a one-pot, 30-minute meal you can feel good about.

Nora CooksNora

Vegan Gumbo with Okra

This vegan gumbo with okra is the ultimate comfort food from the South! It’s hearty, filling, and so delicious! Serve it over rice for a healthy and delicious vegan dinner!

Vegan HeavenSina

Afghan Kidney Bean Curry (Lubya)

A delicious, quick and easy Afghan curry. Soft and buttery kidney beans are simmered in a spiced tomato sauce with lightly caramelized onions and garlic.

The Curious ChickpeaEva Agha

Vegan Kidney Bean One Pot Pasta

This vegan kidney bean one pot pasta recipe is easy to make with simple ingredients in under 20 minutes! Wholesome and savoury, it’s the perfect comforting weeknight dinner that’s healthy too. Gluten-free and oil-free. Let’s

Oh My VeggiesNicole

Vegan Kidney Bean Brownies

Learn how to make the most delicious chocolate brownies made from red kidney beanies. These brownies are fudgy with a crackly top, vegan friendly and extremely addictive, so good you won’t even notice the kidney beans (I promise).

That Girl Cooks HealthyCharla

Rajma (Indian Kidney Beans Curry)

A simple recipe for rajma, a north Indian style kidney bean curry. Serve it with naan or rice and a raita for a delicious meal.

Holy Cow VeganVaishali

Jamaican Vegan Stew Peas - From The Comfort Of My Bowl

This vegan stew peas recipe is as close to traditional Jamaican comfort food as it gets. It’s gluten-free and full of flavor from Caribbean herbs and spices.

From The Comfort Of My BowlJhanelle Golding

Kidney Bean Salad

Simple, protein-packed Kidney Bean Salad with lemon and parsley. Filled with texture & bright, fresh, zesty flavors, and perfect for a healthy, light lunch or tasty side!

A Virtual VeganMelanie McDonald

Hearty Vegan Chili (Oil-free)

This Hearty Vegan Chili is hearty, meaty, healthy, full of protein and is oil-free and low-fat! It has chewy buckwheat, red kidney beans and chickpeas for the ultimate texture and lots of spice for a

The Vegan 8Brandi Doming

Vegan Jambalaya with Red Beans and Okra - Sharon Palmer, The Plant Powered Dietitian

Learn how to make Vegan Jambalaya with Red Beans and Okra, which is bursting with the flavors of Cajun cuisine.

Sharon Palmer, The Plant Powered DietitianSharon Palmer RD

Matoke With Beans

Delicious, filling and comforting matoke with beans prepared with East African Highlands banana is quick and easy to prepare.

eat well abiAbi Olayiwola

Vegan Red Beans And Rice - From The Comfort Of My Bowl

This Louisiana-style vegan red beans and rice features hearty kidney beans and vegan sausages in a rich stew flavored with Cajun spices. Delicious and perfect for family dinners!

From The Comfort Of My BowlJhanelle Golding

Southern Style Vegetarian Meatloaf | I Heart Recipes

Looking for a hearty Meatless Monday meal? Try Southern Style Vegetarian Meatloaf! This take on kidney bean loaf is savory, filling and so delicious.

I Heart RecipesRosie

Lobio (Georgian Kidney Bean + Walnut Stew) - The New Baguette

Lobio is a traditional Georgian kidney bean and walnut stew. This easy version is made with canned beans and other pantry staples.

The New BaguetteAlexandra Shytsman

Vegan Caribbean Plantain Curry

This Caribbean vegan plantain curry is filling, delicious and made in one pot. It’s packed with sweet potatoes, spinach, kidney beans and fragrant spices. An overall award winning dinner that is great for bulk cooking or weeknights for the family.

That Girl Cooks HealthyCharla

Vegan Dal Makhani - Creamy Buttery Black Gram lentils and Kidney Beans. Glutenfree Recipe - Vegan Richa

Vegan Dal Makhani - Black Gram & Kidney Beans Curry in creamy sauce. How to make restaurant style non-dairy Dal Makhani. gluten-free Soy-free Indian Recipe

Vegan RichaRicha

The Best One-Pot Vegan Chili Mac - The Simple Veganista

Hearty and delicious, Vegan Chili Mac is an easy vegan meal the whole family will love. Find my tips and suggestions for making the best chili mac ever!

THE SIMPLE VEGANISTAJulie | The Simple Veganista

Vegan Meatball Sub

If you’re a sandwich fan like me, you will LOVE this vegan meatball sub! It’s super easy to make, completely plant-based, pretty healthy, and so delicious!!

Vegan HeavenSina

Why Lima Beans Are a Nutritional Powerhouse You Shouldn't Overlook

Lima beans, also known as butter beans, are a nutritious legume that offers numerous health benefits due to their rich nutritional profile.

Here are some key health benefits of lima beans:

1. Supports Heart Health

Lima beans contribute to a strong heart with their impressive levels of fiber, potassium, and magnesium.

Soluble fiber helps lower LDL (bad) cholesterol, while potassium and magnesium work together to regulate blood pressure, reducing the risk of heart disease and stroke.

2. Excellent Source of Plant-Based Protein

For those following a plant-based diet, lima beans provide a fantastic protein boost.

One cup of cooked lima beans contains around 15 grams of protein, which is needed for muscle repair, tissue growth, and overall bodily function.

Their protein content makes them a great alternative to meat in a balanced diet.

3. Aids in Blood Sugar Regulation

Lima beans have a low glycemic index, meaning they help prevent rapid spikes in blood sugar.

Their fiber and protein slow carbohydrate digestion and absorption, making them an excellent choice for individuals managing diabetes or aiming for steady energy levels throughout the day.

4. Promotes Healthy Digestion

Packed with fiber, lima beans support a healthy gut by promoting regular bowel movements and preventing constipation.

Their prebiotic properties nourish beneficial gut bacteria, which aid digestion, enhance nutrient absorption, and strengthen immune function.

5. Boosts Energy and Reduces Fatigue

Lima beans are rich in complex carbohydrates, providing a steady and sustained energy source.

Their iron content supports red blood cell production, preventing fatigue and helping to deliver oxygen throughout the body. This makes them a great food choice for those prone to anemia or low energy levels.

6. Aids in Weight Management

With a combination of fiber, protein, and slow-digesting carbohydrates, lima beans help keep you full for longer, reducing cravings and overall calorie intake.

Their ability to stabilize blood sugar levels also prevents hunger spikes, making them a valuable addition to a weight-conscious diet.

7. Strengthens Bones and Joints

Lima beans are loaded with key minerals like magnesium, calcium, and phosphorus, all of which are essential for maintaining strong bones and preventing osteoporosis.

Their anti-inflammatory properties may also help protect joints and reduce the risk of arthritis.

8. Enhances Immune Function

Rich in immune-supporting nutrients like zinc, iron, and B vitamins, lima beans help the body produce immune cells that fight infections.

Their antioxidant content further strengthens the immune system by reducing inflammation and combating harmful free radicals.

9. Supports Brain and Nervous System Health

Lima beans contain folate, a B vitamin essential for brain function, cognitive health, and mood regulation.

Magnesium also plays a role in nerve function, helping to reduce stress and improve mental clarity.

10. Provides Antioxidant Protection

Lima beans contain polyphenols and flavonoids, powerful antioxidants that protect the body from oxidative stress.

These compounds may help reduce the risk of chronic diseases, including heart disease, cancer, and neurodegenerative disorders.

Incorporating lima beans into your diet is an easy and delicious way to enjoy these health benefits. Whether used in soups, stews, salads, or mashed as a side dish, lima beans provide a nutritious and flavorful addition to any meal.

Nutritional Highlights of Cooked Lima Beans (Per 100g)

Lima beans are a great source of plant-based protein, fiber, and essential vitamins and minerals, promoting muscle repair, digestive health, and weight management. They are heart-healthy, helping to lower cholesterol and regulate blood pressure due to their potassium, magnesium, and fiber content. Additionally, lima beans support blood sugar regulation, boost immune function, and provide antioxidants that protect against chronic diseases.

20 Easy and Tasty Vegan Lima Bean (Butter Bean) Recipes

Baked Lima Bean Recipe (Gigantes Plaki) - Veggies Don’t Bite

This traditional Greek baked lima bean recipe with added veggies is a one stop meal. Gigantes Plaki is protein packed, perfect for all ages and so flavorful!

Veggies Don't BiteSophia DeSantis

Lima Bean Hummus

Move over chickpeas, this lima bean hummus is creamy, sweet and unique! The flavor is bright and refreshing with a hint of sweetness from the lima beans

Eating Bird FoodBrittany Mullins

Butter bean salad (Lebanese style)

This butter bean salad is a simple yet delicious Lebanese salad recipe that is enjoyed in many countries of the Middle Eastern as well as the Mediterranean region. It has some very basic ingredients that are popped up with the delicious seasonings of these regions like za’atar and sumac. This protein-rich salad gets ready in just 10 minutes and is vegan and gluten-free.

Greenbowl2soulVandana Chauhan

Lima Bean Soup with Potatoes and Corn - Crowded Kitchen

This Lima Bean Soup is packed with plenty of vegetables, like baby potatoes, corn and spinach. It’s vegan and ready in about 30 minutes!

Crowded KitchenLexi

Lemon Dill Quinoa with Lima Beans - kiipfit.com

This vibrant and nutritious Lemon Dill Quinoa with Lima Beans combines the nutty flavors, citrus notes of lemon and the fresh herby taste.

Kiipfit.comGunjan

Easy Butter Bean (Lima Beans) Curry with Spinach - My Vegan Minimalist

This 30-minute delicious vegan butter bean curry (lima beans( is the perfect feel-food treat on a busy weeknight.

My Vegan MinimalistTajda Ferko

Creamy Butter Beans and Mushrooms - The Friendly Feast - Vegan Recipes

Protein packed beans, sauteed mushrooms, and french flavors make up this creamy butter beans and mushrooms meal, ready in under 20!

The Friendly Feast - Vegan RecipesKate Veltkamp

Country Lima Bean Fried Rice - Monkey and Me Kitchen Adventures

This healthy, delicious, vegan twist to Country Lima Bean Fried Rice is an easy one-skillet wonder and packed with comfort food goodness.

Monkey and Me Kitchen AdventuresAmeera and Robin

Creamy Lemony Courgette Butterbeans (Vegan) - Nourishing Amy

Delicious, vegan, gluten-free and high-protein Creamy Lemony Courgette Butterbeans ready in 30 minutes, great with bread or wholegrains.

Nourishing Amynourishingamy

Cherry Tomato & Butter Bean Skillet with Caramelized Fennel | The First Mess

This wholesome and comforting tomato butter bean skillet features tender caramelized fennel and herbs. Perfect with crusty bread for dinner.

The First MessLaura Wright

Lima Bean Salad with Sumac Spice - Sharon Palmer, The Plant Powered Dietitian

This simple, rustic, completely plant-based, gluten-free Lima Bean Salad with Sumac Spice showcases beautiful Mediterranean flavors, including lima beans, sumac, peppers, basil, garlic, capers, olive oil, and lemons.

Sharon Palmer, The Plant Powered DietitianSharon Palmer RD

Puttanesca Butterbeans

These Puttanesca Butterbeans are my take on the classic Spaghetti Alla Puttanesca, which I grew up eating and love! Puttanesca is already a vegan friendly recipe, and we’re essentially replacing the spaghetti with butterbeans in

Gina BurgessGeorgina Burgess

Easy Smokey Butter Bean Stew

This cozy smokey Butter Bean Stew takes flavour inspiration from Spain. With loads of smoked paprika, garlic, rich tomato sauce, and creamy butterbeans,

The Vegan LarderLouise-Claire Cayzer

Savory Vegan Succotash

Sufferin’ Vegan Succotash! This recipe is AMAZING and will be the perfect side dish for that Holiday Dinner.

Brand New VeganChuck Underwood

Salad of Big Beans, Preserved Lemon, and Red Onion - The Salted Potato

Great Heirloom Beans Carry This to the Next Level Those who’ve been following along with my cooking adventures are aware of my fondness for Rancho Gordo’s dried beans. This variety is one of my favorites. And I love the name - Christmas Lima Beans. They don’t taste like any lima bean I’ve ever had. They’re

The Salted Potato - from Renée Robinson Renée Robinson Great Heirloom Beans Carry This to the Next Level Those who’ve been following along with my cooking adventures are aware of my fondness for Rancho Gordo’s dried beans. This variety is one of my favorites. And I love the name - Christmas Lima Beans. They don’t taste like any lima bean I’ve ever had. They’re Salad of Big Beans, Preserved Lemon, and Red OnionRenée Robinson

Creamy Butter Beans with Sun-Dried Tomatoes - Elavegan

Creamy butter beans with sun-dried tomatoes, harissa, and coconut milk is a flavorful Tuscan-inspired one-pot meal, ready in 20 minutes!

ElaveganEla

Baghali Polo - Persian Dill Rice

Baghali Polow is a Persian Dill Rice made with fava beans, broad beans, or lima beans. This recipe uses frozen lima beans and dried dill.

Proportional PlateCandice Walker

Ackee And Butter Beans - Healthier Steps

Ackee and butter beans is the perfect vegan recipe combo, full of flavor and a great alternative for classic Jamaican ackee and saltfish.

Healthier StepsMichelle Blackwood, RN

Creamy Harissa Leek Aubergine and Butterbeans - Nourishing Amy

Delicious Creamy Harissa Leek Aubergine and Butterbeans made with whole-food plant-based and high-protein ingredients, ready in 30 minutes.

Nourishing Amynourishingamy

Four Bean Salad (Vegan) - Crowded Kitchen

Our four-bean salad is the perfect side dish for a BBQ or as a healthy, filling lunch. We pair four fiber-rich beans with a tangy dressing.

Crowded KitchenLexi

Pinto Beans: A Protein-Rich, Heart-Healthy Food You Should Eat

Pinto beans are a nutritious legume that provides numerous health benefits due to their rich content of essential nutrients.

Here are some key health benefits of pinto beans:

1. High in Protein

Pinto beans are a nutrient-rich source of plant-based protein, making them an ideal option for vegans, vegetarians, and anyone aiming to cut back on meat.

A single cup of cooked pinto beans delivers approximately 15 grams of protein, supporting muscle repair, tissue development, and overall bodily functions.

2. Rich in Fiber

Pinto beans are packed with dietary fiber, which is beneficial for digestive health.

Fiber promotes regular bowel movements, helps prevent constipation, and supports overall gut health.

In addition, fiber helps regulate blood sugar levels and can contribute to better weight management by keeping you feeling full longer.

3. Promotes Cardiovascular Wellness

Pinto beans are heart-healthy due to their high content of fiber, potassium, and magnesium.

The soluble fiber in pinto beans helps lower LDL (bad) cholesterol levels, while potassium and magnesium help regulate blood pressure.

Including pinto beans in your diet regularly can help reduce the risk of heart disease and improve cardiovascular health.

4. Aids in Blood Sugar Balance

Pinto beans have a low glycemic index, which means they cause a slower, more controlled rise in blood sugar levels.

The combination of fiber and protein in pinto beans slows down the digestion of carbohydrates, making them an excellent choice for individuals with diabetes or those aiming to maintain steady blood sugar levels.

5. Promotes Weight Loss

Due to their high fiber and protein content, pinto beans are an excellent food choice for weight management.

The fiber helps promote satiety, reducing overall calorie intake, while the protein supports muscle maintenance and metabolic function. Pinto beans make a filling and nutritious addition to any weight loss diet.

6. Rich in Micronutrients

Pinto beans are rich in essential nutrients like folate, iron, magnesium, and potassium.

Folate supports DNA synthesis and cell growth, while iron aids in red blood cell production and helps prevent anemia.

Magnesium and potassium play key roles in maintaining heart health, muscle function, and blood pressure regulation.

7. Boosts Immune System

Pinto beans are packed with essential nutrients like zinc and B vitamins that strengthen immune function.

Zinc supports immune cell activity and helps the body combat infections, while B vitamins, especially B6, aid in antibody production and overall immune health.

8. Supports Digestive Health

The fiber in pinto beans is not only beneficial for regular bowel movements but also for maintaining a healthy gut microbiome.

A healthy gut promotes nutrient absorption and supports overall digestive health, reducing the risk of gastrointestinal issues like bloating, gas, and constipation.

9. Rich in Antioxidants

Pinto beans are rich in antioxidants like polyphenols and flavonoids, which help defend against oxidative stress and free radical damage.

By neutralizing harmful molecules, these antioxidants may lower the risk of chronic conditions such as heart disease, diabetes, and cancer.

10. Improves Bone Health

Pinto beans are a good source of minerals such as magnesium, phosphorus, and calcium, all of which are essential for maintaining strong and healthy bones.

Consuming pinto beans regularly can help prevent bone-related conditions such as osteoporosis and contribute to overall bone health.

Adding pinto beans to your diet is a flavorful and effortless way to enjoy their health benefits. They can be used in a variety of dishes like soups, enchiladas, salads, tacos, or mashed as a side, making them a versatile and nourishing choice.

Nutritional Highlights of Cooked Pinto Beans (Per 100g)

Pinto beans are a nutrient-rich legume, offering a high amount of plant-based protein and fiber that support muscle repair, digestive health, and weight management. They help regulate blood sugar levels, promote heart health by reducing bad cholesterol, and support immune function with their zinc and B vitamin content. Also, pinto beans contain antioxidants that protect the body from oxidative stress, reducing the risk of chronic diseases like heart disease and diabetes.

20 Hearty and Delicious Vegan Pinto Bean Recipes

15 Regular Pinto Bean Recipes

Spiced Pinto Bean Bowls with Avocado

Simple pinto bean bowls with brown rice, home-cooked spiced pinto beans, avocado, red onion, and your favorite hot sauce or salsa. Easy and delicious!

Naturally EllaErin Alderson

Jamaican Bean Curry (Vegan + Easy)

This vegan Jamaican pinto bean curry recipe is creamy, healthy, gluten-free, delicious and easy to make in one pot with Caribbean flavors!

Bianca ZapatkaBianca Zapatka

Vegan Bean Quesadillas

These are the easiest Vegan Bean Quesadillas! A no-cook Mexican-seasoned pinto bean puree is stuffed into tortillas before they’re fried to golden and crispy perfection. Enjoy them for quick weeknight dinners or for weekday lunches!

Plant-Based on a BudgetTerrence Paschal

Easy Vegan Pinto Bean Spread Recipe

Try this quick, no-processor pinto bean dip - perfect for a Mexican-inspired snack spread.

One Creative CookOne Creative Cook

Vegan Breakfast Sausage Patties {Grain-Free, Easy} | power hungry

Say good morning to vegan breakfast sausage patties! They are delicious, satisfying, high in protein, & also grain-free.

Power Hungry®Camilla

Bean & Oat Burger with Cajun Mayo

This is our go-to burger recipe. The delicious patties are made with a mixture of pinto beans, sunflower seeds, oats, and aromatic spices. Served on a soft bun with sautéed mushrooms and bell peppers in chipotle adobo sauce, and served with a zesty Cajun mayo.

Pick Up LimesPick Up Limes

Quick Vegan Pinto Bean Soup

This delicious Quick Vegan Pinto Bean Soup is easy to make and ready in just 20 minutes! It’s a perfect weeknight family meal during the colder months!

Supermom EatsKaileigh Gaffney

Vegan Charro Beans

Vegan Charro Beans are a plant-based take on a classic Mexican dish, with tender pinto beans in a smoky, spiced tomato-chile sauce.

The Dinner BellJoanie Simon

Vegan Goan Feijoada

This vegan Feijoada is a creamy stew of pinto beans and vegan sausage in a deliciously spiced coconut-tamarind sauce. It is easy to make, one-pot, and it’s soy-free and gluten-free.

Holy Cow VeganVaishali

Easy Vegan Instant Pot Pinto Beans and Rice - Vegan with Gusto

Easy vegan Instant Pot pinto beans and rice uses dried pinto beans, simple ingredients, and no added oil for a healthy, satisfying Mexican-inspired meal.

Vegan with GustoDenise Perrault

15-minute vegan pinto bean taco lettuce wraps - Rhubarbarians

15-minute vegan pecan pinto bean taco lettuce wraps! Easy pinto pecan taco filling in romaine lettuce boats with your favorite pinto bean taco toppings.

RhubarbariansTrish Bozeman

Vegan Pinto Bean Brownies - Diary of an ExSloth

These vegan pinto bean brownies are moist, chewy and choked full of protein. They’re also super rich and chocolatey without being overwhelmingly sweet.

Diary of an ExSlothGiselle Rochford

Vegan Pinto Bean & Pepper Enchiladas | The Friendly Fig

Vegan enchiladas don’t have to be complicated. Here’s a fast and healthy recipe for your dinner rotation. Perfect or the whole family!

The Friendly Figbianca

Vegan Posole Soup

This vegan posole recipe uses pinto beans instead of pork for a flavorful, meatless soup! This recipe is packed with spicy flavor, plus plenty of plant-based protein from the beans!

I Heart VegetablesLiz Thomson

Vegan Tamale Pie (Amy’s Kitchen Copycat!) - From My Bowl

This Vegan Tamale Pie is loaded with fresh veggies, beans, and hearty spices – plus there’s a fluffy “tamale” layer on top! Inspired by the Amy’s Kitchen Tamale Pie. Every once in a while I have a very specific craving – enter this Vegan Tamale Pie! Tex-Mex spiced beans and veggies are nestled in a savory tomato sauce, then…

From My BowlCaitlin Shoemaker

5 Recipes Featuring Refried Beans

Vegan Refried Beans

My super-easy vegan refried beans will blow your mind! With just 10 minutes and a few simple steps, these savory, smooth beans are a healthy take on

The Picky EaterAnjali Shah

Refried Bean Dip [vegan & gluten free]

This vegan refried bean dip is a crowd pleasing snack! It’s super easy to make and needs just a few pantry friendly ingredients to come together.

The Curious ChickpeaEva Agha

“Beefy” Vegan Burritos

Who needs take out when you can make these scrumptious “beefy” vegan burritos at home! Stuffed with a spicy mixture of refried beans and crumbled seitan.

Connoisseurus VegAlissa Saenz

Vegan 7 Layer Dip Recipe

Whether it’s a potluck, picnic, pool party, or game day, this vegan 7 layer dip recipe is always a hit. Serve with veggies or chips.

Kathy's Vegan KitchenKathy Carmichael

Mexican Pizza Recipe With Refried Beans | Vegan, Gluten-Free - Elavegan

A tasty Mexican Pizza recipe which is easy to make! This gluten-free vegetarian pizza is topped with refried beans, corn, peppers, jalapeño & vegan cheese.

ElaveganEla

Health Benefits of Mung Beans

Mung beans are a nutrient-packed legume loaded with essential vitamins, minerals, and antioxidants. These small beans offer a variety of health benefits, making them a fantastic addition to any well-rounded diet.

Here are some reasons why you should eat mung beans:

1. High in Protein and Fiber

Mung beans are an excellent source of plant-based protein, providing essential amino acids to support muscle repair and overall well-being.

Their rich fiber content promotes digestive health, supports gut function, and helps maintain balanced blood sugar levels.

2. Supports Heart Health

Packed with potassium, magnesium, and fiber, mung beans help regulate blood pressure, lower bad cholesterol (LDL), and improve cardiovascular health, contributing to a stronger heart.

3. Assists in Weight Management

The combination of protein and fiber in mung beans aids in controlling hunger, helping you feel fuller longer.

This makes them an ideal choice for those looking to manage their weight and reduce calorie intake.

4. Regulates Blood Sugar

With a low glycemic index, mung beans slow the rise in blood sugar after meals.

They also contain compounds that improve insulin sensitivity, making them particularly beneficial for individuals managing diabetes or maintaining healthy blood sugar levels.

5. Packed with Antioxidants

Rich in antioxidants like flavonoids and phenolic acids, mung beans help combat inflammation and protect cells from oxidative stress, contributing to overall health and disease prevention.

6. Boosts Immune System

Mung beans are a great source of folate, iron, and zinc—vital nutrients that support immune function and contribute to overall vitality.

7. Promotes Digestive Health

The fiber in mung beans promotes healthy gut bacteria, preventing constipation and ensuring a well-functioning digestive system, while also aiding in the absorption of nutrients.

8. Supports Healthy Skin

Mung beans are renowned for their detoxifying properties, often used in traditional remedies to promote clear, glowing skin. The antioxidants help reduce signs of aging by combating free radicals.

9. Improves Bone Health

Mung beans contain essential minerals like calcium, magnesium, and phosphorus that are vital for maintaining strong bones. These nutrients help prevent bone density loss, supporting bone health, and reducing the risk of osteoporosis as you age.

10. Supports Mental Well-Being

Mung beans are rich in B vitamins, particularly folate, which are known to help reduce symptoms of anxiety and depression.

Folate plays a key role in the synthesis of neurotransmitters that regulate mood, making mung beans a great food for supporting mental health.

How to Enjoy Mung Beans

Mung beans are incredibly versatile and can be enjoyed in many different ways. Use them in soups, salads, curries, stir-fries, or as a sprouted snack for optimal nutrient absorption.

Nutritional Highlights of Mung Beans (Per 100g, Cooked)

Mung beans are a great source of plant-based protein, fiber, and essential vitamins and minerals, making them a nutritious addition to any diet.

20 Vegan Mung Bean Recipes Packed with Flavor

Mung Bean Scramble | The Perfect Vegan Breakfast! - From My Bowl

This Mung Bean Scramble is the perfect whole-food vegan breakfast alternative! This protein-packed recipe is versatile and a great way to start your day.

From My BowlCaitlin Shoemaker

Easy and Healthy Vegan Cauliflower Mung Bean Curry

This Easy and Healthy Vegan Cauliflower Mung Bean Curry is a hearty and filling curry perfect for any weeknight.

Calm EatsDaniela Modesto

Mung Bean Porridge - Veggie Anh

Vietnamese Vegan ‘Chicken’ Rice Porridge bringing many wonderful flavor with the combination of rice, mungbean carrot and oyster mushroom

Veggie AnhVeggie Anh

Sabut Moong Dal - Creamy Green Mung Beans - Vegan Richa

Sabut Moong Dal, a delicious creamy Indian dal made with green mung beans in the Instant Pot simmered in a fragrant sauce. glutenfree nutfree

Vegan RichaRicha

Plant Food Federation

A mung bean omelette is a great option on days you may be craving a good hearty breakfast. There are so many ways to create the experience of

Plant Food Federationadmin

Easy Mung Bean Wraps / Vegan Crepes / Gluten-free Tortillas Recipe

This easy mung bean wraps recipe is a crazy healthy, high-protein, plant based substitute for wraps / tortillas and savoury crepes!

Earth Chickearth chick

Ginisang Munggo (Mung Bean Soup)

This Ginisang Monggo (Mung Bean Soup) is the ultimate comfort food and a staple in Filipino homes. It’s the perfect hearty weeknight dinner.

Sweet Simple VeganJasmine Briones

Mung Bean Frittata - Ellie Likes Cooking

Serve this easy mung bean frittata at breakfast for extra protein and veggies to fuel your morning. Vegan and gluten-free!

Ellie Likes CookingEllie

Vegan mung bean pancake | Bindaetteok - Plateful of veggies

Vegan Mung bean pancake makes a great protein packed snack/meal! Crunchy on the outside, soft on the inside with the crunch of veggies, it is a delight to eat!

Plateful of veggiesShwetha

Mung Bean Baked Falafels with Spicy Tahini - Sprinkle of Green

These baked falafels made out of chickpeas and mung beans make the perfect veggie lunch or dinner and is perfect alongside a sweet potato hummus!

Sprinkle of GreenTeffy Perk

Vietnamese Mung Bean Dessert (Che Dau Xanh) - Onolicious Hawaiʻi

A popular Vietnamese sweet soup (a category of desserts called “che”) made from green mung beans, small tapioca pearls, and coconut milk.

Onolicious HawaiʻiKathy

Mung Bean Cabbage Sauté

The mighty mung bean is the star of this Mung Bean Cabbage Sauté, which is a delicious blend of mung beans, aromatic spices, and cabbage.

Savory SpinHiya, I’m Shashi

Mediterranean Mung Bean Burgers (Vegan, Gluten-Free)

These vegan burgers are inspired by my love for the flavors of the Mediterranean. They’re delicious, high in protein, quick to make and super satisfying.

Eat Well Enjoy Life - Pure Food, Radiant Energy (gluten free)ingrid-admin

Healthy Chocolate Fudge Bean Brownies

These healthy chocolate fudge bean brownies have no flour, eggs or butter and are 100% plant based but people regularly call them the best brownies ever. The recipe is also very simple and even if

Nest and GlowBastian Durward

Vegan Egg Muffins with Mung Beans and Tahini Drizzle (Gluten-Free)

These vegan egg muffins are gluten-free and ready in 20 mins without chickpeas or tofu! They can be customized with your favorite veggies.

Zen and ZaatarZena | Zen and Zaatar

Tortilla Bhel Cups with Sprouted Beans | Sprouted Beans Bhel Recipe

Tortilla Bhel Cups - Quick and easy bhel recipe with puffed rice, green mung, & moth bean sprouts, vegetables served in Tortilla cups.

Vidhya’s Vegetarian KitchenSrividhya G

Easy Sprouts Salad (Sprouted Mung Bean Salad)

A nutrition-packed Sprouts Salad made with mung beans, crunchy onions, tomatoes, cucumber, avocado, & spices. It is a great protein snack.

Piping Pot CurryMeeta Arora

How to Make Liang Fen - Cold spicy jelly noodles - WoonHeng

This liang fen, cold spicy jelly noodles is made from mung bean starch and served with a delicious tangy and savory sauce.

WoonHengwoonheng

Easy Heart-Healthy Savory Oatmeal Recipe: Bibim Oats - The Korean Vegan

No more boring oatmeal! If you like bibimbap--that veritable icon of Korean comfort food--you will love this heart healthy savory oatmeal recipe!

The Korean VeganJoanne Molinaro

Mung Bean Hopia (Filipino Hopiang Monggo)

Mung bean hopias are Filipino flaky cakes with a heart of sweet yellow bean paste. Learn how to make them from scratch, from the dough to the filling!

FoodaciouslyFoodaciously

Unlock the Health Benefits of Black Beans for a Stronger Body

Black beans are a highly nutritious legume that offers numerous health benefits due to their rich content of vitamins, minerals, fiber, and protein.

Here are some reasons why black beans will be beneficial for you:

1. Rich Source of Plant-Based Protein

Black beans are an excellent plant-based protein source, offering about 15 grams of protein per cup.

This makes them a perfect choice for vegans, vegetarians, or anyone aiming to cut back on meat.

Protein plays a vital role in muscle repair, immune function, and maintaining overall body health.

2. Packed with Fiber for Digestive Health

Black beans are high in dietary fiber, which aids digestion by promoting regular bowel movements and preventing constipation. Fiber also supports gut health by feeding beneficial bacteria, which contributes to a healthy microbiome.

3. Supports Heart Health

Black beans help improve heart health by reducing LDL (bad) cholesterol and supporting healthy blood pressure.

Their high fiber content, along with potassium and magnesium, makes them a heart-healthy food that may lower the risk of heart disease and stroke.

4. Regulates Blood Sugar Levels

With their low glycemic index, black beans have minimal impact on blood sugar levels.

The combination of fiber and protein in black beans slows the absorption of carbohydrates, helping to regulate blood sugar and prevent spikes, making them ideal for people with diabetes or those at risk.

5. Promotes Weight Management

Thanks to their high fiber and protein content, black beans help you feel fuller for longer. This can reduce overall calorie intake, support healthy weight management, and curb unnecessary snacking or overeating.

6. Rich in Antioxidants

Black beans are packed with antioxidants, including flavonoids and polyphenols, which help protect the body from oxidative stress and free radical damage. These antioxidants play a role in preventing chronic diseases, such as cancer, heart disease, and diabetes.

7. Supports Bone Health

Black beans are a good source of minerals like magnesium, calcium, and phosphorus, all of which are essential for maintaining strong, healthy bones. Regular consumption can contribute to bone density and help prevent conditions like osteoporosis.

8. Boosts Immune Function

The iron, zinc, and folate in black beans support immune function. Zinc plays a critical role in immune cell production, while iron is necessary for red blood cell production and oxygen transport throughout the body, boosting your body’s ability to fight infections.

9. Helps Detoxify the Body

Black beans contain compounds that support the liver in detoxifying the body. Their high fiber content helps remove toxins and waste from the digestive system, promoting a cleaner, healthier internal environment.

10. Improves Skin Health

The antioxidants and essential fatty acids found in black beans contribute to healthier skin by reducing inflammation and fighting free radicals. This can help slow the signs of aging, promote a glowing complexion, and support overall skin health.

Incorporating black beans into your diet is a delicious and easy way to enjoy these health benefits. They can be added to burgers, brownies, salads, nachos, or even mashed for dips and spreads, making them a versatile and nutritious food choice.

Nutritional Highlights of Cooked Black Beans (Per 100g)

Black beans are rich in plant-based protein, making them an excellent choice for muscle repair, immune support, and overall body maintenance. They are high in fiber, which promotes digestive health, helps regulate blood sugar, and supports heart health by lowering cholesterol levels. Packed with antioxidants and essential nutrients, black beans also contribute to improved skin health, immune function, and overall well-being.

20 Creative Vegan Meals Highlighting Black Beans

Vegan Black Bean Curry (Instant Pot or Stove Top Option)

This curry recipe made from highly nutritious black beans and it is so fragrant, tasty and super filling. A plant based dish made with coconut milk, carrots, spinach, green beans, pepper bells and pairs well with cauliflower rice. A versatile recipe that can be made on the stovetop or pressure cooker!

That Girl Cooks HealthyCharla

Vegan Mexican Sweet Potato Breakfast Hash

Easy and filling vegan Mexican Sweet Potato Breakfast Hash is great for breakfast or brunch! All made in one skillet.

Make It Dairy FreeAndrew Bernard

Crispy Black Bean Tacos

These flavorful crispy black bean tacos are to die for! Made with a delicious blend of spices, these vegan tacos are both quick and easy to cook. I don’t know about you, but I personally

PlantYoucarleigh

Black Beans and Rice

Here’s how to make the best black beans and rice! This classic Latin-style side dish is perfect with tacos or as a lunch idea.

A Couple CooksSonja Overhiser

Black Bean Chips (High Protein, 3 Ingredients)

So easy 3 ingredient high protein black bean chips that are oil-free, crisp & crunchy! #wfpb #wfpbno #grainfree #veganrecipes #highprotein #proteinchips #legumes #3ingredients #vegansnacks #beanchips

Power Hungry®Camilla

Easy Vegan Tortas (Mexican Sandwich Recipe) - Home-Cooked Roots

These Vegan Tortas are filled with juicy Vegan Carne Asada, Refried Black Beans, Cilantro Lime Sauce, and tons of fresh veggies. It’s the ultimate leftovers recipe and is one of my favorite recipes of all time!

Home-Cooked RootsNicolette

Vegan Black Bean Brownies - Living Smart Granola

This is a recipe for my popular Vegan Black Bean Brownies

Living Smart Granolarochelle

Pumpkin Black Bean Soup

This pumpkin black bean soup is a delightful meal that’s both nourishing and irresistibly tasty. Packed with creamy pumpkin goodness and protein-rich black beans, it’s the perfect bowl to curl up with on a crisp evening.

Vegan CocotteParis

Vegan Stuffed Peppers

Vegan stuffed peppers stuffed with black beans, corn, rice and a cheesy cashew sauce. The best way to eat bell peppers!

Loving It VeganAlison Andrews

Black Bean Tempeh (Soy-Free!)

This 3-ingredient black bean tempeh is just as delicious as the original soybean one. It’s nutty, holds together perfectly, and soy-free!

Full of PlantsThomas Pagot

Black Bean and Sweet Potato Enchiladas - Cupful of Kale

Roasted sweet potato and black bean vegan enchiladas in a cheesy tomato sauce. Super easy to make and packed with flavour and spice.

Cupful of KaleTamsin

Black Bean Salad with Avocado

This Black Bean Salad with Avocado is fresh, tangy, and perfect for picnics, potlucks, and barbecues. Scoop it up with tortilla chips or enjoy it as a side with your Mexican favorites!

Nora CooksNora

Southwestern Black Bean Casserole (Dump and Bake) - From My Bowl

This dump-and-bake Southwestern Black Bean Casserole is full of veggies and flavor with minimal hands-on time in the kitchen! Quick, easy, and plant-based.

From My BowlCaitlin Shoemaker

Vegan Crunchwrap Supreme | Kathy’s Vegan Kitchen

Skip Taco Bell, and make your vegan version of this healthy vegan crunchwrap supreme at home. This vegan crunchwrap supreme recipe is to die for!

Kathy's Vegan KitchenKathy Carmichael

Fully Loaded Black Bean Nachos

I’M BACK! With my first post living on Canadian soil: Fully Loaded Black Bean Nachos. Given it’s the last long weekend of the summer, these nachos are the perfect recipe to share amongst friends and family. Whether you’re attending a bbq or spending it by the water, these fully loaded nachos are a delicious way to say, “sayonara summer!”

Two SpoonsHannah Sunderani

Baked Stuffed Plantains With Black Beans(Vegan)

Baked Stuffed Plantains With Black Beans (Vegan) - baked sweet plantains that complements the savory, spicy vegan bean filling well. An easy weeknight treat with only 10 minutes prep time. This is a healthy, delicious

Immaculate BitesImmaculateBites

Vegan Chilaquiles Rojos « Dora’s Table

This recipe for vegan chilaquiles rojos is a great way to have a hearty and healthy breakfast. They are spicy, rich, and a bit creamy.

Dora's TableDora R.

Vegan Street Corn Queso Dip

This Vegan Street Corn Queso Dip is the ultimate healthy appetizer for your next get-together! Made with our delicious vegan queso + sweet corn and black

Fit Foodie FindsEmily Richter

Mexican-Inspired Black Bean Stuffed Sweet Potato With Corn

This is a very quick and easy recipe for fully loaded black bean stuffed sweet potatoes! We’re talking about vegan and gluten-free comfort food at it’s finest.

The BeetHannah Sunderani

Spicy Black Bean Vegan Deli Slices - Very Vegan Val

Filled with umami black beans, these vegan deli slices have a hint of smoke, a touch of spice, and a whole lot of flavor.

Very Vegan ValVery Vegan Val

Fava Beans: A Nutritional Powerhouse with Incredible Health Benefits

Fava beans, also known as broad beans, are a nutrient-dense legume packed with essential vitamins, minerals, and plant-based protein.

Fava Beans vs. Broad Beans: What's the Difference?

Fava beans and broad beans are often used interchangeably, but they refer to the same type of legume. The term "broad beans" is commonly used in the United Kingdom (UK), while "fava beans" is more popular in the United States (US) and other regions. Both come from the Vicia faba plant and have similar nutritional properties and health benefits.

They have a slightly different appearance depending on the variety, but the beans are typically large, flat, and oval-shaped. Broad or fava beans are packed with protein, fiber, and essential nutrients, offering benefits for digestive health, muscle repair, and overall well-being.

While the names might vary, the beans themselves are the same, and the terms are used interchangeably in many culinary traditions.

Here are some of their key health benefits:

1. Rich Source of Plant-Based Protein

Fava beans provide high-quality plant protein, making them an excellent choice for vegans and vegetarians. Protein is essential for muscle growth, repair, and overall body function.

2. High in Dietary Fiber

The fiber in fava beans promotes healthy digestion, supports gut health, and helps maintain steady blood sugar levels. It can also aid in weight management by promoting feelings of fullness.

3. Boosts Heart Health

Fava beans are a good source of folate, magnesium, and potassium—nutrients that support heart health by regulating blood pressure, reducing cholesterol levels, and improving circulation.

4. Rich in Iron

These beans are an excellent plant-based source of iron, essential for producing red blood cells and preventing iron-deficiency anemia. Pairing them with vitamin C-rich foods (citrus fruits, Brussels sprouts, tomatoes, etc.) enhances iron absorption.

5. Packed with Folate

Folate is vital for brain function, cell repair, and healthy pregnancies. Fava beans are particularly beneficial for women of childbearing age to support fetal development and reduce the risk of birth defects.

6. Contains L-Dopa

Fava beans naturally contain L-dopa, a compound that the body converts into dopamine. This makes them potentially beneficial for individuals with Parkinson’s disease, as dopamine levels are often low in this condition.

7. Supports Bone Health

They are a good source of manganese and phosphorus, minerals essential for maintaining strong bones and preventing bone-related disorders like osteoporosis.

8. May Aid in Weight Loss

With their high protein and fiber content, fava beans can help control appetite, stabilize blood sugar, and prevent overeating, making them a great addition to a weight-loss diet.

9. Improves Immune Function

Rich in vitamins like B6 and nutrients such as copper and zinc, fava beans help boost the immune system, ensuring the body can effectively fight off infections and illnesses.

10. Promotes Energy Production

The combination of complex carbohydrates, iron, and B vitamins in fava beans supports sustained energy levels throughout the day.

Precautions

• Favism: Individuals with G6PD deficiency should avoid fava beans, as they can trigger a condition called favism, leading to hemolytic anemia.
• Lectins: Like other legumes, they contain lectins, which some people may find difficult to digest. Cooking them thoroughly reduces this risk.

Adding fava beans to your diet can provide a range of health benefits while adding variety and flavor to your meals.

Nutritional Highlights of Cooked Fava Beans (Per 100g)

Fava beans are packed with plant-based protein, fiber, and essential nutrients, making them great for muscle repair, digestive health, and weight management. They are rich in antioxidants, which help protect the body from oxidative stress and reduce the risk of chronic diseases. Plus, fava beans support heart health, regulate blood sugar levels, and contribute to healthy bone and immune function.

20 Satisfying Vegan Dishes Starring Fava Beans

Fava Bean Rice Recipe

This recipe for fava bean rice is easy to prep, packed with plant-based protein, delicious and flavorful recipe from Iraqi cuisine.

Vegan Bil Arabyveganbilaraby

Fave e Cicoria Recipe – Fava Bean Purée

This fave e cicoria recipe, or fava bean purée, is a great example of ‘La cucina povera’ – Italian peasant cooking. More than the sum of its parts, this Pugliese dish is perfect served with bread or potatoes, or eaten alone as a starter.

Great Italian ChefsGIC Kitchen

Ful Mudammas (Egyptian Fava Beans) - The Mediterranean Dish

Ready to make the best foul mudammas? This recipe is it! Creamy fava beans w/ cumin, olive oil, and a zippy lemon garlic sauce with chili peppers. Vegan. GF

The Mediterranean DishSuzy Karadsheh

Moroccan Bissara Recipe | Split Fava Beans Soup

Bissara is a humble moroccan fava bean soup, served usually with bread and garnished with olive oil and cumin. Learn how to make it right here!

My Moorish PlateIdriss

Fava Bean Falafel | Olives for Dinner

This Fava Bean Falafel is a good choice when you want to mix up your falafel game! Add fava beans to a chickpea mixture and deep-fry them!

Olives for Dinnererin wysocarski

Fresh fava bean salad and a fava spread – Vegan

The flavor of fresh fava beans and olives shines through this vegan and healthy Mediterranean salad which can also be made into a fava spread!

The Hungry BitesMakos

Fava Bean and Leaf Vegan Burgers — SF Eats in SF

Literally the best vegan burgers ever.

SF Eats in SFShane Fallon

sabich

Fava Bean Brownies | Hclf | Annelina Waller

Do you love brownies but want to keep it light and healthy? Then these are perfect for you. No-Fat, glutenfree, vegan, proteinrich brownies.

Annelina WallerAnnelina

Greek fava with caramelised onions - Lazy Cat Kitchen

Although not as well known as hummus, Greek fava dip is just as nice and makes a great addition to a mezze meal. Naturally vegan and gluten-free too.

Lazy Cat KitchenAnia

High Protein Soy-Free Tofu (Fava Bean Tofu)

Finally, there IS tofu without soy! This is soy-free tofu that’s high in protein and low carb making this tofu alternative particularly great for vegan keto diets or plant-based low carb diets. It’s also gluten-free

Mary's Test Kitchen2022, Mary Lin All Rights Reserved.

High-Protein Fava Bean Soup

Fava bean soup is a hearty recipe filled with creamy fava beans and savory seasonings. This one-pot recipe makes the best weeknight dinner!

Broke Bank VeganMitch Chapman

Puglia Fava Beans and Greens - Sharon Palmer, The Plant Powered Dietitian

Take a trip to Puglia, Italy with this easy, classic fava beans recipe for Puglian Fava Beans with Greens, which is absolute comfort food bliss!

Sharon Palmer, The Plant Powered DietitianSharon Palmer RD

Ful Medames (Levantine Chickpea and Fava Bean Stew)

Ful Medames is a traditional, hearty and comforting breakfast stew of creamy fava beans and chickpeas with herbs, spices and tomatoes.

Urban Farm and KitchenLuay Ghafari

Lolli con Fave (Pasta with Fava Beans)

Lolli con Fave is a traditional Sicilian dish with creamy fava beans, veggies and homemade pasta, a hearty naturally vegan stew rooted in Cucina Povera.

- Traditional plant-based recipes from around the world.Julius Fiedler

Fava Bean Casserole

This super-tasty, slightly spicy casserole recipe will help you use up your dried fava beans. Get the recipe from Misfits Market.

Misfits Market - BlogMisfits Market

Fava Beans with Bulgur popular and loaded with nutrients

I’m continuing here to make vegan lent friendly dishes since we are still in lent season. Also, it is a fava beans season and the perfect time to cook them.

Palestine In A DishWafa Shami

Sautéed Asparagus with Fava Beans - Sharon Palmer, The Plant Powered Dietitian

This recipe for Sautéed Asparagus with Fava Beans is fresh and easy; cook it up in 7 minutes with only 7 ingredients.

Sharon Palmer, The Plant Powered DietitianSharon Palmer RD

Algerian Doubara (Vegan Fava Bean Stew)

The delicious Algerian Doubara is a great example of the various Mediterranean influences you can find in North African cuisine.

Keesha's KitchenKeesha

Fava Bean and Caramelized Leek Hummus | Meatless Makeovers

Fava Bean and Caramelized Leek Hummus. Bright green fava beans and savory sweet leeks combine for a scrumptious and healthy hummus.

Meatless Makeoversmeatlessmakeovers

Why Edamame Should Be Part of Your Diet: Top Health Benefits

Edamame, young soybeans harvested before they ripen, are a highly nutritious and versatile food that offers a variety of health benefits.

Here are some key health benefits of edamame:

1. High in Protein

Edamame is a rich source of plant-based protein, providing about 17 grams of protein per cup (cooked).

This makes it an excellent choice for vegetarians and vegans looking to meet their protein needs. Protein is essential for muscle repair, immune function, and overall body maintenance.

2. Rich in Fiber

Edamame is high in dietary fiber, which plays an important role in supporting digestive health.

The fiber helps regulate bowel movements, prevent constipation, and promote the growth of beneficial gut bacteria. Additionally, fiber helps lower cholesterol levels and stabilize blood sugar, making edamame a heart-healthy food.

3. Supports Heart Health

Edamame is heart-healthy due to its high content of unsaturated fats, particularly omega-3 fatty acids.

Omega-3s help reduce inflammation, lower blood pressure, and improve cholesterol levels, all of which contribute to better cardiovascular health.

The fiber in edamame also helps lower LDL (bad) cholesterol, further supporting heart health.

4. Rich in Antioxidants

Edamame contains a variety of antioxidants, such as isoflavones (genistein and daidzein), which help protect the body from oxidative stress and free radical damage.

These antioxidants may help reduce the risk of chronic diseases, such as heart disease, diabetes, and certain cancers, by neutralizing harmful molecules in the body.

5. Helps Regulate Blood Sugar

Edamame has a low glycemic index, meaning it has a minimal impact on blood sugar levels. The fiber and protein in edamame slow down carbohydrate digestion, leading to a more gradual release of glucose into the bloodstream. This makes edamame an excellent food choice for individuals with diabetes or those looking to stabilize their blood sugar.

6. Supports Bone Health

Edamame is a good source of calcium, magnesium, and vitamin K—all of which are important for maintaining healthy bones. Consuming edamame regularly can help prevent bone loss and conditions such as osteoporosis. Magnesium also helps with muscle function, while calcium is crucial for bone strength.

7. Boosts Immune System

Edamame is rich in vitamins and minerals that support immune function, particularly vitamin C, zinc, and selenium. Vitamin C is known for its role in boosting immunity and fighting infections, while zinc and selenium contribute to the production and activation of immune cells, strengthening the body's defenses.

8. Rich in Essential Nutrients

In addition to protein, fiber, and antioxidants, edamame is packed with essential vitamins and minerals, including B vitamins (such as folate and B6), iron, potassium, and phosphorus.

Folate is important for DNA synthesis and cell growth, while iron helps prevent anemia and supports red blood cell production. Potassium helps regulate blood pressure and supports heart and muscle function.

9. Aids in Weight Management

Edamame is low in calories but high in protein and fiber, making it a filling and satisfying snack.

The protein and fiber content help you feel full longer, reducing the likelihood of overeating. Including edamame in your diet can help control appetite and support healthy weight management.

10. Promotes Skin Health

The antioxidants and vitamins in edamame, particularly vitamin E and isoflavones, contribute to healthy skin.

Vitamin E is known for its ability to protect skin cells from oxidative damage and promote skin hydration, while isoflavones may help reduce the appearance of wrinkles and improve skin elasticity by supporting collagen production.

Nutritional Highlights of Cooked Edamame (Per 100g)

Edamame is a highly nutritious food with a wide range of health benefits, including promoting heart health, supporting digestive function, boosting immunity, and helping with weight management. Whether eaten as a snack, added to salads, or incorporated into stir-fries, edamame is a versatile and delicious addition to any diet.

20 Irresistible Vegan Edamame Recipes You’ll Love

Vegan Sushi Bowl with Pan Fried Tofu

This vegan sushi bowl and spicy pan fried tofu recipe is a quick and easy weeknight dinner. Crispy, delicious, saucey, and just spicy enough.

Eat With ClarityClaire Cary

Vegan Cobb Salad (High Protein)

This Vegan Cobb Salad is a plant-based version of the classic Cobb. Made with tempeh, coconut bacon, tofu cheese, and loaded with veggies.

At Elizabeth's TableElizabeth

Edamame Hummus

Welcome back to Cool Beans! Today we are making a high protein dip using an underrated bean, edamame. This edamame hummus has a vibrant fresh flavor reminiscent of guacamole, perfect served with bread or crackers.

PlantYoucarleigh

Sambal Oelek Cabbage, Edamame & Rice

While this recipe is one of my simpler recipes, I still love this sambal oelek cabbage all the same. It’s a crispy cabbage recipe that is paired with this sticky, spicy, salty glaze, and it’s easy to make in under...Read More

Justine DoironJustine

Crunchy Edamame Peanut Salad

This Crunchy Edamame Peanut Salad is a fibre-rich and protein-packed side dish. It’s quick to throw together and has a satisfying crunch while delivering substance.

The Viet VeganLisa Le

Edamame Hummus Veggie Wraps

These Healthy Edamame Hummus Veggie Wraps are made with homemade edamame hummus, fresh veggies, & avocado for the best vegan lunch!

ShortGirlTallOrderMegan

Vegan Rice Noodles with Crispy Tofu and Mushrooms

Vegan and gluten free rice noodles with crispy pan-fried tofu, shiitake mushrooms, edamame and a spicy, umami sesame glaze. Such a flavorful one-pan dinner!

Crowded KitchenLexi

The Easy Vegan Vegetable Dumpling You Need - Jiao Zi - WoonHeng

These vegan vegetable dumpling, Jiao Zi 饺子 have a chewy QQ texture that are filled with vegetables and served with spicy vinegary sauce.

WoonHengwoonheng

Dill Edamame Snack | vegan + gluten free | kiipfit.com

This spicy and flavorful Dill Edamame Snack is absolutely delicious and a crowd pleaser appetizer. Its healthy and well seasoned along with being vegan.

Kiipfit.comGunjan

Vegan Asparagus Risotto with Peas (GF)

This creamy vegan risotto with asparagus, peas & edamame makes the perfect quick & easy lunch or dinner recipe for spring (healthy, gluten-free, delicious).

Bianca ZapatkaBianca Zapatka

Edamame falafel wraps

Make falafels with edamame beans and chickpeas to make these tasty wraps. If you’re short on time, you can use shop-bought hummus and falafels

Good FoodCassie Best

Blistered Edamame

Pass the Pods C’mon, who doesn’t love edamame? Consider this the adults-only version: sautéed, spicy, and highly snackable.

EpicuriousClaire Saffitz

Cucumber Toasts with Edamame Spread

The best recipes happen when my hunger is code-red. Ravenous and can’t be tamed. A kitchen nightmare and an absolute hanger terror until I’m fed. Somehow, someway, that is where my food is at its best. Cucumber Toasts with Edamame...Read More

Justine DoironJustine

Vegan Chilled Tanuki Udon (Japanese Udon Noodles) - Okonomi Kitchen

Chilled Tanuki Udon features udon noodles, tempura scraps, edamame & vegetables all swimming in a umami-rich chilled broth! Easy to make in 15 minutes.

Okonomi KitchenLisa Kitahara

Spicy Edamame Kale Dip (Farm Boy Copycat) - Olivia’s Kitchen

This healthy and delicious dip features kale and edamame beans blended with flavours of lemon, garlic, and jalapeño. Made in just 10 minutes, this quick dip is perfect as an appetizer, snack, or sauce. This Spicy Edamame Kale Dip is inspired by one of my favourite Ontario grocery stores, Farm Boy! They make a similar

Olivia's Kitchen - Homemade meals and indulgent desserts to fit your delicious lifeOlivia Parsons

Pea & Edamame + Baby Potatoes and Green Bean Salads – Happy Skin Kitchen

Happy Skin Kitchen

Crispy Chickpea and Edamame Oven Snack

The Garlic DiariesAnnie Chesson

Edamame Guacamole: Protein-Rich Vegan Snack

5-minute flavorful Edamame Guacamole with plant-based protein and greens! This healthy protein-packed dip tastes incredible with anything!

Cooking For PeanutsNisha Melvani, RDN

Vegan Edamame Egg Salad

Vegan edamame egg salad is a plant based makeover of the classic sandwich filling. Protein rich from edamame, and super flavorful.

spabettieKristina Sloggett

How to Make Quick and Easy Roasted Edamame Recipe

This recipe for roasted edamame is quick, easy, and so delicious. These little bits of goodness are addictive! Whip up a batch and enjoy!

Ideas for the HomeLisa Milligan

Types of White Beans & Their Differences

White beans come in several distinct varieties, each offering its own texture, flavor profile, and cooking uses. Whether you’re making a comforting soup, a hearty stew, or a creamy dip, there’s a white bean suited for every dish.

Let’s dive deeper into the most popular types of white beans and their differences:

1. Cannellini Beans (White Kidney Beans)

• Size & Shape: Large, kidney-shaped beans
• Texture: Creamy yet firm
• Flavor: Mild, slightly nutty with a delicate flavor
• Best Uses:
  • Cannellini beans are often featured in Italian dishes like minestrone or Tuscan bean soup, where their texture allows them to hold up in broth while still being creamy.
  • They are also great in salads, pasta dishes, and vegetarian chili.
  • Their mild taste makes them adaptable for both savory and slightly sweet recipes, like bean dips.

Nutritional Highlights of Cooked Cannellini Beans (Per 100g)

2. Great Northern Beans

• Size & Shape: Medium-sized, slightly oval-shaped with a smooth surface
• Texture: Firm but creamy when cooked
• Flavor: Mild and delicate, not too overpowering
• Best Uses:
  • Their ability to absorb flavors makes them a top choice for soups and stews. Great Northern beans work particularly well in bean chowders or as a base for hearty vegetarian stews.
  • They’re also used in baked bean dishes and casseroles, where they provide texture without overshadowing other ingredients.
  • Great Northern Beans hold up well when blended into smooth purées, so they’re often added to creamy dips or even vegan cheese sauces.

Nutritional Highlights of Cooked Great Northern Beans (Per 100g)

3. Navy Beans

• Size & Shape: Small, oval, and slightly flattened
• Texture: Soft and creamy when cooked
• Flavor: Very mild with a slight nutty sweetness
• Best Uses:
  • Navy beans are most commonly used in baked bean recipes, where their creamy texture helps create the signature thick, rich sauce.
  • They’re also fantastic in soups like the classic navy bean soup or bean chowders, where they melt into the broth to add richness.
  • Their smooth consistency makes them perfect for puréed soups, hummus, and smooth dips.
  • Navy beans are also often included in vegetarian chili for added bulk and nutrition.

Nutritional Highlights of Cooked Navy Beans (Per 100g)

4. Baby Lima Beans (Butter Beans)

• Size & Shape: Small, flat, and kidney-shaped, with a smooth surface
• Texture: Buttery and creamy when cooked, making them perfect for rich, smooth dishes
• Flavor: Slightly sweet with a subtle earthy taste
• Best Uses:
  • These beans are often used in succotash, where their rich texture contrasts well with corn and other vegetables.
  • Their buttery texture makes them ideal for casseroles, soups, or stews where they can easily absorb spices and liquids.
  • They’re also great for making bean purées, and can be mashed into a smooth spread or dip.
  • Baby lima beans pair wonderfully with greens, such as in a lima bean and collard greens stew.

Nutritional Highlights of Cooked Lima Beans (Per 100g)

Key Differences Between White Bean Varieties

• Size & Shape: White beans come in various sizes, from the small, compact navy beans to the large, kidney-shaped cannellini beans. Their size influences how well they hold their shape during cooking or their ability to blend into creamy dishes.
• Texture: While all white beans have a creamy texture, they differ in how firm or soft they become when cooked. Cannellini beans and Great Northern beans tend to maintain a firmer texture, making them suitable for dishes where the beans need to hold their shape, while navy beans and baby lima beans become softer and creamier, perfect for soups or purées.
• Flavor: The flavor profiles range from the mild and delicate taste of Great Northern beans to the slightly sweet flavor of lima beans. Cannellini beans have a slightly nutty taste, while navy beans are the most neutral, making them highly versatile for both savory and sweet applications.
• Best Cooking Methods:
  • Cannellini beans are best used in Italian and Mediterranean dishes, and they are great in broths or soups where they absorb flavors without losing their shape.
  • Great Northern beans are ideal for slow-cooked dishes and can be used in any recipe that requires beans to hold their texture, like in chili or stews.
  • Navy beans are the go-to bean for baked bean recipes and are excellent for purées or when you want a rich, creamy texture in soups.
  • Lima beans shine in casseroles and dishes that require a smooth, buttery texture, such as in a succotash or as a side dish.

Each white bean variety brings its own unique texture and flavor to the table. Whether you’re making a hearty stew, a creamy soup, or a fresh salad, understanding the differences between them will allow you to choose the perfect bean for your dish. With their versatility, white beans are an excellent way to pack more plant-based protein and fiber into your meals, all while adding depth and richness to your recipes.

20 Wholesome Vegan Recipes Featuring White Beans

Vegan White Bean “Chicken” Parmesan

This vegan white bean “chicken” Parmesan is literally so perfect you will never know it’s not the real thing. Baked not fried and filled with protein!

Rabbit and WolvesLauren Hartmann

Vegan Italian White Bean and Pasta Stew

This Vegan Italian White Bean and Pasta Stew is rustic Italian comfort food at its finest, and made with only budget-friendly, pantry ingredients.

Rainbow Plant LifeNisha

Miso Sticky Tomato Beans on Toast (Vegan High-Protein) - Nourishing Amy

Deliciously creamy and flavoursome Miso Sticky Tomato Beans on Toast ready in 15 minutes, naturally vegan, high protein and gluten-free.

Nourishing Amynourishingamy

White Bean Stroganoff (one pot, 30 minutes)

Creamy, mushroom-packed White bean stroganoff is a 30-minute, 1 pot meal that is packed with flavor! Serve with garlic bread or pasta. Gluten-free

Vegan RichaRicha

Vegan White Bean Chili

This Vegan White Bean Chili is cozy, hearty, and perfectly filling! It’s easy to prep and uses simple ingredients too! Enjoy this creamy Vegan White Bean Chili for dinner this week!

Plant-Based on a BudgetToni Okamoto

Cacio e Pepe White Beans: Vegan Recipe

This cozy and super simple vegan version of the popular Cacio e Pepe White Beans recipe comes together with no chopping and in just one bowl! Easy and

The Vegan LarderLouise-Claire Cayzer

Greens and Beans with Olives | Tried and True Recipes

This greens and beans with olives recipe is a delish vegan soup recipe. You will want to work this vegetarian soup recipe into the rotation!

Tried and True RecipesKylie Perrotti

Vegan Oil Free Marry Me Beans - Monkey and Me Kitchen Adventures

Indulge in the irresistible allure of this Vegan Oil-Free Marry Me Beans, a delightful and healthy twist on the famous TikTok version.

Monkey and Me Kitchen AdventuresAmeera and Robin

Creamy Vegan Potato Leek Soup

A healthy spin on the classic soup, this Vegan Potato Leek Soup is creamy, rich, and flavorful. And eay to make with simple ingredients!

Rainbow Plant LifeNisha

Salsa Verde & White Bean Casserole | Vegan - From My Bowl

This Dump-and-Bake Salsa Verde & White Bean Casserole is a veggie-packed and cozy! You only need 8 simple ingredients for this fuss-free main.

From My BowlCaitlin Shoemaker

Roasted Carrot Garlic White Bean Dip

Need some lunch time inspiration? Try this Roasted Carrot Garlic White Bean Dip made with just 8 ingredients in about 45 minutes. So full of flavor and perfect with crackers and veggie for dipping or even as a spread on sandwiches.

Wee Little VegansMelissa

Vegan Navy Bean Soup

This delicious navy bean soup is a cozy plant-based recipe that comes together easily. Creamy navy beans combined with tender vegetables create a hearty, flavorful meal that’s perfect for any time of year! If you’ve

I Heart VegetablesLiz Thomson

Vegan Creamed Spinach & White Bean Stuffed Delicata Squash

Creamed Spinach & White Bean Stuffed Delicata Squash is a filling vegan dinner recipe that’s gluten-free & loaded with plant-based protein.

BakeritaRachel Conners

Vegan Stew And Dumplings - My Vegan Minimalist

Meet my no-fail vegan stew and dumplings. Packed with flavour, affordable and quicker than regular stew. It’s easy, delicious and more than a little addictive.

My Vegan MinimalistTajda Ferko

Creamy White Beans with Kale and Wild Rice

Creamy White Beans with Kale and Wild Rice - a simple yet flavorful meal for those busy weeknight dinners, made with wholesome ingredients.

Rainbow Plant LifeNisha

White Bean Beer Fondue

White bean beer fondue, from Vegan Bowl Attack!, makes for a fun appetizer to be shared among friends, whether for a dinner party or a game night! This creamy, low-fat, fondue is a delicious crowd-pleaser, especially

Vegan Yack AttackJackie Vegan Yack Attack!

Vegan White Lasagna

Layers of vegan ricotta, creamy white sauce, lasagna noodles, spinach and white beans make this Vegan White Lasagna a comforting dinner.

Nora CooksNora

Navy Bean Hummus

Navy bean hummus is one of the best alternative hummus recipes.

Vegan Recipesherbivoreskitchen

Vegan Pesto Pinwheels - Plant Based RD

These vegan pesto pinwheels are made with basil infused pesto and plant based protein from white beans. They make for a healthy wrap that is easy to prep and enjoy for lunches. I’m going to admit....probably the meal I struggle the most to plan for is lunch. The main reason for that is because I

Plant Based RD - Healthy Vegan Recipes & WellnessCatherine Perez

Smoky Vegan Beans on Toast

An easy, hearty and satisfying 20-minute meal. Perfect for a quick weeknight dinner.

It Doesn't Taste Like ChickenSam Turnbull It Doesn’t Taste Like Chicken

Black-Eyed Peas: A Superfood for Heart Health and More

Black-eyed peas are a nutritious and versatile legume that offers numerous health benefits.

Here are some of the key health benefits of black-eyed peas:

1. High in Protein

Black-eyed peas are a great source of plant-based protein, offering around 13 grams of protein per cup (cooked). This makes them an excellent option for vegetarians and vegans looking to meet their protein needs. Protein is essential for muscle repair, immune function, and overall body maintenance.

2. Rich in Fiber

Black-eyed peas are high in dietary fiber, with about 9 grams per cooked cup. The fiber content promotes digestive health by aiding in regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. Fiber also helps regulate blood sugar levels, lowers cholesterol, and contributes to heart health.

3. Supports Heart Health

Black-eyed peas are heart-healthy due to their high fiber, potassium, and magnesium content. Fiber helps lower LDL (bad) cholesterol levels, while potassium helps regulate blood pressure. Magnesium supports heart muscle function and helps maintain a steady heartbeat. Consuming black-eyed peas regularly can help reduce the risk of cardiovascular diseases.

4. Helps Regulate Blood Sugar

Black-eyed peas have a low glycemic index, which means they cause a slow and steady rise in blood sugar levels. The fiber and protein in black-eyed peas help slow down the absorption of carbohydrates, making them an excellent food choice for individuals with diabetes or those looking to manage their blood sugar levels.

5. Promotes Weight Loss

Black-eyed peas can aid in weight management due to their high fiber and protein content. The fiber helps increase feelings of fullness, reducing overall calorie intake, while the protein helps maintain muscle mass and boost metabolism. In addition, black-eyed peas are low in fat and calories, making them a great addition to a weight-loss diet.

6. Rich in Antioxidants

Black-eyed peas contain antioxidants, such as flavonoids and polyphenols, which help protect the body from oxidative stress and free radical damage. These antioxidants may help reduce the risk of chronic diseases like heart disease, cancer, and diabetes by neutralizing harmful molecules in the body.

7. Supports Bone Health

Black-eyed peas are a good source of essential minerals like calcium, magnesium, and phosphorus, all of which contribute to healthy bones. Regular consumption of black-eyed peas can help maintain bone strength and reduce the risk of bone-related conditions like osteoporosis.

8. Boosts Immune System

Black-eyed peas are rich in zinc, iron, and B vitamins, which play an important role in supporting immune function. Zinc helps the immune system fight infections, while iron supports the production of red blood cells and helps prevent anemia. B vitamins, particularly folate and B6, are vital for immune cell production and overall immune defense.

9. Rich in Essential Nutrients

Black-eyed peas are packed with essential vitamins and minerals, including folate, iron, potassium, and magnesium. Folate is necessary for cell growth and DNA synthesis, while iron helps prevent anemia and supports oxygen transport in the blood. Potassium helps regulate blood pressure, and magnesium supports muscle and nerve function.

10. Improves Digestion

The fiber content in black-eyed peas is beneficial for digestive health. Fiber helps promote regular bowel movements, prevent constipation, and support the growth of healthy gut bacteria. A healthy digestive system is essential for optimal nutrient absorption and overall well-being.

Why Black-Eyed Peas Are Actually Beans (Not Peas!)

Black-eyed peas are actually beans, not peas, despite their name. Here’s why:

1. Botanical Classification: Black-eyed peas belong to the Vigna unguiculata species, which is part of the legume family (Fabaceae). This places them in the same group as beans like mung beans and cowpeas, rather than true peas (Pisum sativum).
2. Growth and Structure: Unlike true peas, which belong to the Pisum genus and typically grow in cool seasons with tendrils, black-eyed peas grow as warm-season bush or vine plants, similar to other beans.
3. Nutritional and Culinary Similarities: Black-eyed peas have a texture, taste, and nutritional profile closer to beans than peas. They are high in protein and fiber, much like other beans, and are used in similar ways in cooking (soups, stews, and salads).

So, despite their misleading name, black-eyed peas are beans in terms of botany, growth habits, and culinary use. 😊

Nutritional Highlights of Cooked Black-Eyed Peas (Per 100g)

Black-eyed peas are a nutrient-dense legume that provide numerous health benefits, such as supporting heart health, balancing blood sugar, aiding in weight management, and strengthening the immune system. Packed with protein, fiber, antioxidants, and vital vitamins and minerals, they make an excellent addition to a well-rounded diet. Whether included in fritters, burgers, dips, or dals, black-eyed peas offer a flavorful and nutritious option for any meal.

20 Mouthwatering Vegan Black-Eyed Pea Recipes

Vegan Black Eyed Peas {Instant Pot + Stovetop Options}

These vegan Pressure Cooker Black Eyed Peas are a delicious southern recipe. They are no soak, full of flavor, and meatless!

Marisa Moore NutritionMarisa Moore

Power Greens Salad with Black Eyed Peas

This Rainbow Power Greens Salad with Black Eyed Peas is healthy vegan greens salad packed with lucky black eyed peas and superfoods.

Cotter CrunchLindsay Cotter

Vegan Curry Seitan and Black-Eyed Pea Burgers (Gluten Free option)

These hearty vegan curry seitan and black-eyed pea burgers are a quick, protein-packed, & mouth watering meal! Gluten free option included.

The Curious ChickpeaEva Agha

Black-Eyed Pea Fritters

Light and crispy, these black-eyed pea fritters are a delicious vegan appetizer, snack or perfect served with a meal.

Marisa Moore NutritionMarisa Moore

Vegan Hoppin’ John - Connoisseurus Veg

This vegan hoppin’ John is made with smoky simmered black eyed peas, spices and chard. Perfect for New Year’s, or pretty much any day of the year!

Connoisseurus VegAlissa Saenz

Smoky Black-Eyed Peas and Collard Greens

This delcious Smokey Black-Eyed Peas recipe is served up with Garlicky Collard Greens and Cornbread. Vegan and Easy!

Feasting At HomeSylvia Fountaine | Feasting at Home

Black Eyed Pea Salad | Super Easy Bean Salad Recipe

This cold black eyed pea salad can ideal for warm-weather meals and meal prep, and can be enjoyed as a side dish or main.

Sweet Potato SoulJenne

Black Eyed Peas Dal

A fresh-tasting, herb-infused, eight-ingredient Black Eyed Peas Dal with Cilantro and Mint. Vegan, gluten-free, soy-free and nut-free recipe.

Holy Cow VeganVaishali

Black-Eyed Pea Falafel - Healthier Steps

This legume-based Middle Eastern-inspired dish is a great replacement for meat-based dishes. Try Black Eyed Pea Falafel today for lunch or dinner!

Healthier StepsMichelle Blackwood, RN

Vegan Black Eyed Peas Stew

You won’t believe the amount of healthy nutrients loaded into one bowl of this vegan black eyed peas stew. You’ll love this one year round.

Make It Dairy FreeAndrew Bernard

Instant Pot Kenyan Kunde | Black-Eyed Peas with Peanuts - TwoSleevers

This Instant Pot Kenyan Kunde is a nutritious recipe with black-eyed peas and peanuts that makes a yummy, filling vegan recipe in your pressure cooker.

TwoSleeversURVASHI PITRE

Black Eyed Pea and Sweet Potato Hash - Vegan Richa

Hash in the new year with this plentiful Black eyed pea and Sweet Potato Hash with harissa. Vegan Gluten-free Soy-free Recipe

Vegan RichaRicha

Easy Vegan Black-Eyed Pea Dip Recipe

Easy Vegan Black-Eyed Pea Dip Recipe makes a melt-in-your mouth cheesy dip to serve with chips or crackers. Black-eyed pea dip recipes are legendary for being both delicious and lucky! #vegan #recipe

Namely MarlyMarly

Tepary Bean and Black-Eyed Pea Salad with Cumin Vinaigrette

This vegan Tepary Bean and Black-Eyed Pea Salad is the perfect meal for a crowd! Try out this healthy and flavorful recipe for a refreshing summer meal or for game day.

Resplendent KitchenEmily Miller

Roasted Black-Eyed Peas

These crispy roasted black-eyed peas take just minutes to make. Serve as an easy vegan appetizer or a healthy snack on the go!

Marisa Moore NutritionMarisa Moore

Vegan Black Eyed Pea Soup with Kale

This vegan black eyed pea soup combines a blend of vegetables in a tomato broth with hearty black eyed peas and nutrient dense kale for a flavorful winter soup perfect for ringing in the New Year!

Keeping the PeasAlison Corey

Black-Eyed Pea Hummus (Vegan, Gluten-Free)

This Black-Eyed Pea Hummus is creamy, thick and perfect for dipping with crackers, veggies, chips & more. An easy hummus recipe for snacks.

Apples for CJStephanie

Korean-Inspired Black-eyed Peas and Kale Bowl | FatFree Vegan Kitchen

In this healthy update of the Korean classic bibimbap, black-eyed peas are cooked with garlic, ginger, and red pepper and served with kale.

FatFree Vegan KitchenSusan Voisin

Easy Black-Eyed Peas Curry

A black-eyed peas curry with the south Indian flavors of curry leaves and coconut milk. The curry is spicy, full of flavor, and it takes under 30 minutes from scratch to table!

Holy Cow VeganVaishali

Best Cowboy Caviar Recipe - Healthier Steps

Best Cowboy Caviar Recipe is so fresh, light and flavorful. Black-eyed peas, corn, bell pepper, onion, celery and cilantro.

Healthier StepsMichelle Blackwood, RN

Embrace the Bean: Nourish, Savor, and Enjoy

Beans are more than just a simple ingredient—they’re a source of nourishment, comfort, and endless culinary possibilities.

When you embrace beans in your vegan cooking, you’re not just adding flavor and texture; you’re embracing the foundation of wholesome, plant-based meals that are packed with essential nutrients.

From fiber-rich black beans to the creamy goodness of chickpeas, beans offer an abundance of health benefits that make them a must-have in every vegan kitchen.

Nourish

• Beans are a powerhouse of nutrition.
• They’re rich in plant-based protein, providing a hearty and satisfying alternative to meat, and are also loaded with fiber, which aids digestion and promotes long-lasting energy.
• Full of antioxidants, vitamins, and minerals, beans help to support heart health, regulate blood sugar levels, and keep you feeling fuller for longer.
• Whether you're using them in burgers, quesadillas, or frittatas, beans help to create well-rounded, balanced meals that nourish your body from the inside out.

Savor

• The versatility of beans is what makes them so enjoyable.
• They can be seasoned and cooked in countless ways, absorbing spices, herbs, and flavors to create dishes that are as rich and flavorful as they are nutritious.
• From the smoky richness of baked beans to the fresh crunch of a bean salad, the possibilities are endless.
• Beans can be roasted, mashed, sautéed, or simmered, transforming into anything from creamy dips to hearty chili.
• Each bite invites you to savor the combination of textures and the depth of flavor beans bring to every meal.

Enjoy

• The true joy of cooking with beans lies in how easy it is to create satisfying, wholesome meals that don’t require hours of preparation.
• Beans are a pantry staple, budget-friendly, and often quick to cook—especially when using canned or pre-cooked varieties. This makes them ideal for busy weekdays or meal prepping for the week ahead.
• Whether you’re making a cozy bean stew, a refreshing bean salad, or a filling bean burger, you can enjoy the process of cooking and the satisfaction of knowing you’re providing yourself and your loved ones with healthy, delicious food.

By embracing the bean, you're not just making a healthier choice for yourself—you're embracing a tradition of nourishing, flavorful cooking that’s good for both your body and the planet.

Dive into these bean recipes, and let each meal be an opportunity to nourish, savor, and enjoy.

You Might Also Like

45 Vegan Pea Recipes

Spring is a great time to have some peas, especially fresh snap peas from the garden. If you like peas too, try these vegan pea recipes today.

Mischievous MonstersMegan McFadden

40 Irresistible Vegan Corn Recipes to Try Today

Discover 40 delicious vegan corn recipes, from comforting soups to flavorful salads and snacks. Perfect for any occasion.

Mischievous MonstersMegan McFadden

25 Festive Vegan Cranberry Recipes You’ll Love

Cranberry dishes contribute to many great times with family and friends, especially around the holidays. Try these vegan cranberry recipes today.

Mischievous MonstersMegan McFadden

30 Delicious Vegan Turnip Recipes You’ll Love

Turn up the flavor by trying these vegan turnip recipes, from comforting soups to creative sides. Perfect for any meal.

Mischievous MonstersMegan McFadden

25 Delicious Vegan Recipes Featuring Maple

Discover 25 irresistible vegan recipes showcasing the rich flavor of maple, from breakfast to dessert and everything in between.

Mischievous MonstersMegan McFadden