Beans are a dietary staple of every Blue Zone (regions around the world where people live the longest and are the healthiest) because they are rich in essential vitamins and minerals, and fiber.  Due to their fiber content, beans are helpful in stabilizing blood sugar and lowering blood glucose. Click here to learn more about the wonders of fiber for weight loss and blood sugar balance.

When paired with rice or another whole grain beans make delicious, nutrient dense and budget conscious meals packed with protein and fiber. Here are some of my family’s favorite bean recipes:

*Pro Tip: Double any of these recipes and freeze them for later!

Slow Cooker Brothy White Beans and Kale

Ingredients:

• 2-3 cups dried cannellini beans
• 5 cloves garlic, minced
• 8 cups chicken broth
• 4 bay leaves
• Parmesan rind
• Salt and pepper
• Thumb-sized piece of kombu (optional to help break down gas)
• 4 cups kale, chopped (reserved for the final 5 minutes of cooking)
• 1 TBSP miso paste (optional for added flavor and probiotics)

Instructions:

1. Soak the beans in water for at least 2-3 hours (I often soak overnight). Rinse and drain.
2. In a slow cooker, combine all the ingredients except the kale and miso. Cook on low for ~8 hours.
3. Remove the parmesan rind, bay leaves, and kombu (if using).
4. Before eating, add the kale to the pot and cook until it is wilted (about 5 minutes).
5. Add 1/4 cup of broth to a measuring cup. Whisk 1 TBSP miso into broth. Add to the pot of beans.

Cajun Skillet Beans

Ingredients:

• 1 medium onion, chopped
• 3 garlic gloves, minced or presed
• 2 tbsps. oil
• 5 celery stalks, chopped
• 1 cup frozen spinach (or 3 cups fresh)
• 1 tsp thyme
• 1 tbsp basil
• 1 tbsp oregano
• 1/4 tsp black pepper
• pinch of cayenne and salt
• 1 can tomatoes
• 1 tbsp honey or molasses (more or less)
• 1 tbsp dijon mustard (more or less)
• 4 cups cooked black-eyed peas (two 10-ounce frozen packages or two 16-ounce cans, drained)

Instructions:

1. In a heavy saucepan or skillet, saute the onions and garlic in the oil on medium heat.
2. Chop the celery and bell peppers, and add them to the pan. Continue to saute for about 5 minutes, stirring occasionally. Add the thyme, basil, oregano, black pepper, cayenne, and salt. Cover and cook for 5 minutes or until the onions are golden, stirring once or twice. A
3. dd the tomatoes, honey or molasses, and mustard, and simmer for 5 minutes.
4. Add the beans, cover, and stir occasionally until thoroughly heated. Canned beans will be hot in less than 10 minutes, but frozen beans need to simmer for 15 to 20 minutes.
5. Top with cilantro or grated goat cheese if you like! Also, try sprinkling on some nutritional yeast (see post on nutritional yeast).

Coconut Curry Red Lentil Soup

• 1 tbsp avocado oil or olive oil
• 1 tbsp grated minced ginger
• 2 cloves garlic minced
• 1 tbsp garam masala
• 2 tsp curry powder
• 1 tsp kosher salt + more to
  taste
• 2 1/4 cups red lentils rinsed
• 6 cups vegetable broth
• 3 tbsp red curry paste
• 2 tsp turmeric
• 1 14 oz can coconut milk
• Cilantro to garnish
• 1 lime for serving (optional)

Instructions:

1. Begin by heating up a large pot to medium high heat. Add the oil and sauté ginger & garlic for 2-3 minutes. Now add in the garam masala, curry powder and turmeric. Saute for another minute.
2. Add lentils and broth, bring to a boil. Reduce heat to medium. Add red curry paste and salt.
3. Let simmer for 10-15 minutes, until lentils have soaked up most of the liquid and are soft.
4. Add coconut milk and stir until nice and creamy.
5. Serve hot and garnish with cilantro and lime wedges (optional). Serve over a bed of mixed greens (spinach, collards, chard, kale)

Yellow Lentil Dahl with Ginger and Turmeric

• 2 cups yellow split peas/yellow lentils
• 10 cups of vegetable broth
• 2 carrots, chopped
• 4 cloves garlic, minced
• Thumb sized piece of ginger, chopped
• 1 tbsp coconut oil
• 4 tsps turmeric powder
• 2 tsps ground cumin
• 2 tsps coriander
• 1 bag baby spinach
• 1 lemon
• 1 tbsp brown rice miso paste mixed in 1/4 cup water
• Cilantro, chopped, as garnish
• Salt and pepper to taste

Instructions:

1. Heat coconut oil in a large soup pot on low-medium heat. Add garlic, ginger, and carrots and saute for 2-3 minutes.
2. Add the vegetable broth, yellow split peas/lentils, and spices (turmeric, cumin, coriander) to the soup pot and increase heat to high. Once it is boiling, reduce the head to low and cover. Allow to simmer for 25-30 minutes, stirring occasionally.
3. Once the split peas are soft, add in spinach and cook approximately 5 minutes until the spinach is wilted. Remove from heat.
4. Stir in the the miso/water mixture.
5. Squeeze fresh lemon and mix well. Season with salt and pepper. Garnish with chopped cilantro.

Curried Coconut, Squash, and Lentil Soup

• 1 butternut squash, peeled and cubed
• 1 cup lentils
• 1 tbsp coconut oil (or olive or grapeseed oil)
• 1 cup chopped onion
• 4 garlic cloves, peeled and minced
• 1.5 tsp salt
• 2 tsp curry powder
• 1/2 tsp coriander
• 1/4 tsp ground nutmeg
• 2 tsps fresh grated ginger
• 3 tbsps lemon juice
• 1 14 oz can of chopped stewed tomatoes
• 1 can coconut milk
• 1 tbsp maple syrup
• Plain yogurt to top (optional. I used goat yogurt)
• Cilantro to top (optional)

Instructions:

1. Cook the squash and lentils in 5 cups of water in a large soup pot until they are tender, about 30 minutes.
2. Heat oil in skillet over med. heat and saute onion and garlic. About 5 minutes.
3. Add onion and garlic to soup pot. Stir in salt, curry powder, coriander, ginger, and lemon. Also add tomatoes.
4. Puree soup with immersion blender or food processor. (Not necessary to totally puree the soup or puree it at all.)
5. Add can of coconut milk and maple syrup to soup pot and mix thoroughly. Add more salt if needed.
6. Top with plain yogurt and cilantro.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.