Beyond the egg, another of what I like to think of as a ’superfood’ is beans. Not only are beans frugal and versatile, but they’re good for you. Beans are very low in fat, cholesterol free, high in protein and full of fiber.
Although beans can take some time to cook from their dry state, canned beans are a fine alternative and one of the fastest fixes for any dish. But, what do you do with them beyond chili and soup? Here are a few ideas and some links to recipes right here at Half Hour Meals.
Bean Dip – Think outside the box (or can) here. While classic bean dip with pintos is delicious in its own right, white bean dip with a Mediterranean flair is so good (and easy) that you’ll turn to it again and again. Combine a can of drained white beans such as cannellini with a clove or two of garlic, sea salt and olive oil and blend until smooth. Add fresh herbs like basil or thyme for different flavor combinations and add a bit of grated Parmesan for real depth of flavor. Serve with toasted pita wedges or a baguette for a great first course of light lunch.
Beans and Pasta - While the combinations here are endless, I really like light colored beans like garbanzos or cannellini beans with angel hair. Toss together with lemon juice, olive oil, garlic, a bit of red pepper flakes and cooked shrimp. Light, refreshing and packed with protein.
Bean Patties – Black beans combined with breadcrumbs, cilantro, lime juice, cayenne pepper and a little shredded Monterey jack cheese, shaped into small patties and fried lightly are one of the best ‘burgers’ around.
Use your imagination – and if you’re still stumped, check out the many bean recipes here at Half Hour Meals: Beans