Black Beans, Pinto, Mayo Coba, Giant Lima, and More:
16 Delicious Oil-Free Vegan Bean Recipes
Did you know: For every 20g of beans you eat (that’s only about a tablespoon), you might live 6% longer.
They are a healthy source of plant-based protein, loaded with heart-healthy fiber, and provide other key nutrients like iron and calcium. Beans have been around for centuries, feeding centuries of people all over the globe – from the soybeans of Japan to the chickpeas of India and the pinto beans of the American West.
These are some of reasons eating more beans is Step Two of my “Easy Changes towards a Healthy, Plant-Based Life”.
Nowadays, canned beans are still one of the cheapest proteins on the market (you can get cooked organic beans around $1/ pound), making healthy eating both affordable and convenient.
When you do your weekly grocery shopping, pick up 4 cans of beans. Could you eat these 4 cans of beans in a week? Of course you can! Toss them on salad, add them to pasta, cook them into soup, or purée into a creamy dip. Bottom line: keep it simple.
Here are some of my favorite Bean Recipes
Black turtle beans are simmered with onion, garlic, bay, and dried chipotle pepper for this easy, essential Mexican recipe. The smells will transport you to el casa de una mujer en la puebla.
Heirloom European Soldier Beans pair beautifully with colorful bell peppers and Mexican seasonings in this vegan gluten-free, fat-free recipe.
Smoky Baked Beans are a classic summer barbecue dish. A dash of chipotle powder adds a smoky, spicy kick, perfect for impressing guests at a dinner party or family picnic. Serve this all of the summer sides, like Sweet Corn Succotash, Broccoli Sunflower Crunch and Three-Bean Salad. This healthy fat-free, gluten-free recipe is packed with protein and satisfies both vegans and meat-lovers.
This vegan gluten-free, oil-free recipe is French comfort food classic. With sweet leeks, Herbs de Provence, and satisfying, creamy flageolet beans, this makes a healthy, protein packed dinner.
Delicious winter vegetables and hearty white Canary Beans come together for this satisfying, healthy soup. A quick oil-free sauté with dried spices creates the base for a flavorful, low-sodium broth. The Instapot makes easy work to finish the cooking, but you can also make this gluten-free, plant-based vegan recipe on the stovetop or in a Slow Cooker.
Hearty mung beans and brown basmati rice come together with aromatic spices for traditional Indian Khichdi. This recipe makes an easy gluten-free, vegan side dish.
Here is an easy, oil-free recipe for Creamy Caesar Dressing. Creamy white cannellini beans create rich texture and healthy vegan protein in this healthy salad dressing. Based on traditional Caesar flavors, this gets a plant-based, dairy-free twist with ingredients like nutritional yeast, Dijon mustard, and vegan Worcestershire. Enjoy this low-calorie, low-fat dressing on crisp Romaine lettuce with toasted whole wheat croutons.
Giant Peruvian Lima Beans bring hearty, satisfying texture to this vegan recipe. Infused with Spanish flavor from smoked paprika, this gluten-free, fat free recipe is satisfying easy comfort food any night of the week.
Hearty cabbage gets slightly sweet after long cooking in this easy Slow Cooker vegan soup. With savory flavors from carrot, onion, and tomato paste, this simple recipe is deliciously satisfying. Make a big batch and freeze extras for healthy meals all winter.
Asian Adzuki Beans and a simple peanut dressing come together in this simple, 5-minute vegan salad. Tamari is a gluten-free alternative to soy sauce, adding deep flavor. This salad is full of plant-based protein and vegetarian fiber. Enjoy this oil-free recipe on its own or serve with Korean Red Beet Teriyaki Burgers and Southwestern Sweet Potato Fries.
Roasted eggplant is the smoky ingredient in healthy, creamy dip. This easy, oil-free recipe bumps up the protein with chickpeas and iron from tahini. Serve this vegan, nut-free snack with sliced peppers or Za’atar Spiced Rainbow Carrots.
Watermelon and beans? Yes! Moon and Stars Watermelon is named for its “celestial” rind, with a design that looks like a star-filled night. Heirloom Calypso beans add even more beautiful color. The sweet flavor and crisp texture of the melon balance the rich, hearty flavor of the beans. A spicy kick from jalapeno and fresh lime give this a Mexican flair. Enjoy this healthy, gluten-free, oil-free salad as a side dish for any summer party. Or use as a plant-based filling for vegan tacos and lettuce cups.
This healthy, gluten-free recipe is a vegan take on a classic recipe from the famous French chef, Jacques Pepin. Traditional beef is replaced with hearty Mayo Coba beans. You can simmer it in your Slow Cooker, the oven, or right on the stove. Either way, this makes a healthy, protein packed comfort-food dinner.
Crunchy, creamy, spicy, sweet – this salad has it all! Take your typical guacamole recipe and give it a boost with crunchy jicama, sweet corn, and healthy black beans. This oil-free, gluten-free vegan recipe is full of healthy plant-based Mexican flavor. Enjoy this has over chopped lettuce for a new take on taco salad, or serve as a dip for baked tortilla chips
This gluten-free recipe is a vegan take on a classic Greek recipe featuring Giant Lima Beans. These hearty beans bring healthy plant-based protein along with satisfying, substantial texture. This is the perfect meal for a Sunday dinner, as it bakes away in the oven, filling your kitchen with enticing aromas. Just make extras to enjoy comfort food later in the week.
Chocolate, cherries, and coconut come together for a flavor twist on a classic recipe in these Black Forest Brownies. Oil-free and free of any refined sugar or syrups, these plant-based vegan treats are naturally sweetened with dates and banana. Make a batch of this kid-friendly dessert for something the whole family will love.
Let me Know!
If you give any of these bean recipes a try, let me know! Leave a comment, or take a picture and tag it @chefkatiesimmons or #plantsule on Instagram. Peace and chickpeas, Chef Katie