Black Bean Quinoa Bowl

¾ c. canned black beans, rinsed

⅔ c. cooked quinoa

¼ c. hummus

1 T.lime juice

¼ medium avocado, diced

3 T. pico de gallo

2 T. chopped fresh cilantro

Combine beans and quinoa in a bowl and set aside. In  small bowl, stir together hummus and lime juice together; thin with water to desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, pico de gallo and 2 cilantro.

Serves 1.

Adapted from Eating Well.com.

Black Bean Tacos

2 15-oz. cans black beans, rinsed

1 t. ground cumin

1/2 t. garlic powder

8 hard taco shells

3/4 c. shredded Mexican cheese blend

Preheat oven to 325 degrees.

Mash half the beans in a large bowl. Add whole beans, cumin, and garlic powder; stir to combine. Fill each taco shell with about 1/3 c. of the bean mixture. Top with cheese. Place the filled tacos on a baking sheet and bake until the beans are hot and the cheese is melted, 12-15 minutes.

Serves 4.

Adapted from 5 Ingredients, 15 Minutes, page 64.  

White Bean & Cherry Tomato Salad

1 (11-oz.) Mediterranean-style salad kit

1 (15-oz.) can no-salt-added white beans, rinsed

1 pint cherry tomatoes, halved

Combine salad kit contents, white beans, and cherry tomatoes in a large bowl; toss to combine.

Serves 2.

Adapted from 5 Ingredients, 15 Minutes, page 36.

Black Bean Salad with Feta & Red Peppers

2 16-oz. cans black beans, drained and rinsed

1 medium red bell peppers, cut into short, thin strips

1/2 c. vinaigrette salad dressing (balsamic recommended)

1/2 c. chopped fresh parsley

1/2 to 1/3 c. fresh feta or goat cheese

Combine beans, red bell peppers, dressing, and parsley in a mixing bowl and toss well. 

Divide the salad among individual plates or shallow bowls. Top each with some of the cheese.

Serves 6.

Adapted from The Vegetarian 5-Ingredient Gourmet, page 43.

Fiesta Quinoa Salad

1 c. red or tri-color quinoa, rinsed well

1-2/3 c. reduced-sodium vegetable or chicken broth

5 T. fresh lime juice

1 T. extra-virgin olive oil

1/4 t. kosher salt

Freshly ground black pepper

1/2 medium red onion, chopped

Pickled jalapeno slices, diced small, to taste

1 c. fresh or frozen corn, cooked

3/4 c. canned black beans, rinsed and drained

2 small vine tomatoes, seeded and diced

1/4 c. chopped fresh cilantro

Diced avocado (optional) 

In a medium pot over high heat, combine quinoa and broth and bring to a boil. Reduce heat to medium-low, cover, and cook until the broth is completely absorbed, 20-24 minutes. When done, fluff with a fork. Set aside to cool.

In a large mixing bowl, combine lime juice, oil, salt, and black pepper to taste. Mix in the cooked quinoa, onion, jalapeno slices, corn, black beans, tomatoes, and cilantro. Divide among 4 containers or bowls. 

Serves 4.

Adapted from Skinnytaste Meal Prep, p. 89. 

Black Bean & Corn Pasta with Avocado Cream

2 15-oz. cans (3 c.) no-salt-added black beans, rinsed and drained 

1 28-oz. can no-salt-added crushed tomatoes

2 c. frozen whole kernel corn

1 14.5-oz. can no-salt-added diced tomatoes

12 oz. dried whole grain macaroni

3/4 c. chopped onion

4 cloves garlic, minced

1 T. paprika (or 2 t. regular paprika and 1 t. smoked paprika, for a smokier flavor)

1-1/2 t. sea salt

1 t. ground cumin

1/4 t. cayenne pepper

1/4 t. black pepper

3-1/2 c. low-sodium vegetable broth

1/3 c. chopped fresh cilantro, divided

Avocado Cream

Lime zest

Additional avocado, peeled and chopped

Avocado Cream:

1 large avocado, peeled and chopped

1/3 to 1/2 c. unsweetened, unflavored plant milk (almond, soy, cashew, or oat)

1 T. lime juice

1/4 t. hot pepper sauce

1 small clove garlic, chopped

Sea salt to taste

In a 6-quart Dutch oven, combine the beans, crushed tomatoes, corn, diced tomatoes, macaroni, onion, garlic, paprika, salt, cumin, cayenne pepper, and black pepper. Stir in broth. Press down on ingredients with the back of a spoon so the macaroni is submerged.

Bring to boiling, reduce heat. Cover and simmer 6-8 minutes or until macaroni is tender.

While macaroni is cooking, make the avocado cream, place avocado, plant milk, lime juice, hot pepper sauce, garlic, and salt in a blender. Cover and blend until smooth. Set aside. 

When macaroni is tender, stir in half the cilantro. Serve topped with remaining cilantro, avocado cream, lime zest, and additional fresh avocado. 

Makes 14 cups.

Adapted from ForksOverKnives.com magazine, Winter 2024, p. 69.

Red Beans & Rice Casserole with Plantain

1 9-10-oz. green plantain (or 6 oz. Yukon Gold potatoes)

1-1/4 c. salsa verde, divided

2 15-oz. cans (3 c.) no-salt-added red beans, rinsed and drained

1-1/2 c. low-sodium vegetable broth

1 14.5-oz. can no-salt-added diced tomatoes

1 c. dried long grain brown rice

3/4 c. chopped onion

4 cloves garlic, minced

1 t. smoked paprika

1/2 t. sea salt

1/2 t. ground cumin

1 medium avocado, peeled and sliced

1/2 c. chopped fresh cilantro

Lime wedges

Preheat oven to 400 degrees. Cut peel off plantain. Cut plantain into 1/2" pieces. (If using potatoes, peel and cut up potatoes the same way.)

In a large saucepan, combine plantain or potatoes, 1 c. salsa verde, beans, broth, tomatoes, rice, onion, garlic, paprika, salt, and cumin. Bring just to boiling over medium heat. Spoon into a 3-quart rectangular baking dish, spreading evenly. Cover tightly with foil.

Bake 55-65 minutes or until rice is tender. Let stand, loosely covered, on a wire rack for 10 minutes before serving. Top with remaining 1/4 c. salsa verde, avocado slices, and cilantro. Serve with lime wedges.

Makes 8 cups.

Adapted from ForksOverKnives.com magazine, Winter 2024, p. 67.

Bulgur-Cauliflower Bowls with Olive Dressing

2 c. boiling water

1 c. bulgur

2 c. chopped or riced cauliflower

1/2 c. pitted Kalamata and/or green olives, coarsely chopped

3 T. lemon juice

3 T. olive oil

1 small clove garlic, minced

Black pepper

4 c. greens (bitter, mild, or mixed)

3 c. thinly sliced celery

1 15-oz. can Great Northern beans, rinsed and drained

1 c. (4 oz.) crumbled feta cheese

In a large heatproof bowl pour the boiling water over the bulgur. Cover and let stand 15 minutes.

Meanwhile, if using chopped cauliflower, process with 3-5 pulses in a food processor to finely chop.

For dressing, in a small bowl combine olives, lemon juice, oil, and garlic. Season to taste with pepper.

Drain bulgur; return to large bowl. Stir in cauliflower. Divide mixture into serving bowls. Top with greens, celery, beans, and feta, and serve with dressing.

Makes 4 servings.

Adapted from Weeknight Easy Favorites, p. 4. 

Butternut Enchilada Casserole

2 T. olive oil

1 t. chipotle chili powder

1 t. sweet or smoked paprika

1 t. ground cumin

1/2 t. kosher salt

1 13-oz. package cubed butternut squash

1 chopped red bell pepper

1 chopped poblano chile

3/4 c. chopped red onion (from 1 onion)

1 15-oz. can black beans, drained and rinsed

15 5-1/2" corn tortillas, divided

2 c. (16 oz.) red enchilada sauce, divided

6 oz. pepper Jack cheese, shredded, divided

Cooking spray

Sliced avocado, chopped fresh cilantro, and jalapeno slices, for topping

Preheat oven to 400 degrees. Stir together oil, chile powder, paprika, cumin, and salt in a large bowl. Add squash, bell pepper, poblano chile, and onion; toss to coat.

Transfer seasoned squash to a large baking sheet lined with parchment paper; spread into a single layer. Bake until tender, 25-30 minutes. Transfer to a large bowl and stir in beans.

Cut 12 tortillas in half. Pour 1/2 c. enchilada sauce over bottom of an 8" square baking dish. Arrange 8 tortilla halves over sauce with flat edges of tortillas against sides of dish, overlapping as needed. Place 1 whole tortilla in center to cover sauce. Spoon half of squash mixture over tortillas. Sprinkle with 1/2 c. cheese.

Arrange 8 more tortilla halves and 1 more whole tortilla in same manner. Cover with 3/4 c. enchilada sauce. Top with remaining squash mixture and sprinkle with 1/2 c. cheese. Repeat with remaining 8 tortilla halves and 1 whole tortilla. Cover with remaining 3/4 c. enchilada sauce and sprinkle with remaining 1/2 c. cheese. Coat a piece of aluminum foil lightly with cooking spray and cover dish. 

Bake until heated through and cheese is melted, about 25 minutes. Remove foil and bake until bubbly, 5-10 minutes more. Top with avocado, cilantro, and jalapeno slices.

Serves 6.

Adapted from Real Simple magazine, Dec. 2023, p. 175.

Slow-Cooker Red Beans & Rice

1 lb. dried red beans

7 c. water

3/4 lb. smoked turkey sausage, thinly sliced

3 celery ribs, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

1 sweet onion, chopped

3 cloves garlic, minced

1 T. Creole seasoning

Hot cooked long-grain rice

Hot sauce

Garnishes: finely chopped green onions, finely chopped red onion

Combine beans, water, sausage, celery, green pepper, red pepper, onion, garlic, and seasoning in a 4-qt. slow cooker. Cover and cook on HIGH for 7 hours or until beans are tender.

Serve red beans with rice and hot sauce. Garnish with green onions and red onion.

Serves 10.

Adapted from Southern Living Dinner in a Dish, p. 237. 

Pasta with White Beans & Arugula

1 16-oz. package bow-tie pasta

1 19-oz. can cannellini beans, drained and rinsed

1 8.5-oz. jar sun-dried tomatoes with herbs in oil, drained and chopped

5 oz. fresh arugula, thoroughly washed

4 oz. crumbled feta cheese

1/4 c. chopped fresh basil

2 T. fresh lemon juice

2 T. olive oil

1/2 t. salt

Cook pasta per package directions and drain well. Stir together beans, tomatoes, arugula, feta, basil, lemon juice, oil, and salt. Stir pasta into mixture and mix until blended.

Variation: Use chickpeas, drained and rinsed, instead of cannellini beans and add 15 oz. solid white tuna in water, drained.    

Serves 8.

Adapted from Southern Living Dinner in a Dish, p. 80.

In a Pickle Pasta Salad

2 c. dry whole wheat macaroni, cooked, drained, and cooled

2 15-oz cans no-salt-added cannellini beans, Great Northern beans, or chickpeas, rinsed and drained, with aquafaba reserved

1/2 c. dill pickle juice

1/4 c. tahini

2 T. lemon juice

1/2 t. sea salt

1/4 t. freshly ground black pepper

2 c. packed chopped kale leaves

1 c. thinly sliced celery

1 medium Gala apple, cored and finely chopped

3/4 c. thinly sliced baby dill pickles

1/2 c. finely chopped red onion

2 T. chopped fresh dill or 1 T. dried dill

Cook macaroni per package directions; drain and set aside to cool.

For dressing, in a blender combine drained beans,1/4 c. of the aquafaba, pickle juice, tahini, lemon juice, salt, and pepper. Cover and blend until smooth and creamy. Taste and add more aquafaba, pickle juice, and/or lemon juice to reach desired flavor and consistency.

In a large bowl, combine kale leaves, celery, apple, dill pickles, onion, and dill. Pour dressing over and stir to combine. Add paste and stir until well coated. Top with additional fresh dill if desired. 

Makes 8 cups.

Adapted from forksoverknives.com.

Wild West Taco Salad

1 c. dry quinoa, rinsed and drained

6 corn tortillas

1 15-oz. can black beans, rinsed and drained

2 c. frozen roasted corn kernels, thawed

16 oz. fresh pico de gallo

2 medium avocados, peeled, seeded, and chopped

2 T. lime juice

1/4 to 1/2 c. chopped fresh cilantro

Chili powder, to taste

Sea salt to taste

Lime wedges

In a medium saucepan, combine quinoa and 2 c. water. Bring to boiling; stir and reduce heat. Cover and simmer 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and uncover.

In a large bowl, combine black beans, corn, pico de gallo, avocados, and lime juice; mix well. 

Stir cilantro into cooled quinoa. Spoon bean mixture and quinoa into bowls. Sprinkle lightly with chili powder and salt. Serve with lime wedges to squeeze over and tortillas as a side.

Makes 9 cups.

Adapted from forksoverknives.com.

Buckwheat Berry Bowl

1 c. cooked buckwheat

1 c. fresh baby greens 

3/4 c. cooked or canned no-salt added white beans, rinsed and drained

1/2 c. fresh blueberries

1/2 c. fresh strawberries, sliced

1/4 c. thinly sliced radishes

1/4 c. chopped avocado

1 T. coarsely chopped toasted pecans

1 T. sliced fresh basil or whole basil leaves

1/2 t. orange zest

1/4 c. orange juice

1 T. white balsamic vinegar

Sea salt and freshly ground black pepper, to taste

In a bowl, combine buckwheat, baby greens, beans, blueberries, strawberries, radishes, and avocado. Top with pecans and basil.

In a small bowl, whisk together orange zest, orange juice, and vinegar. Season with salt and pepper. Drizzle over bowl.

Makes 1 bowl.

Adapted from Forksoverknives.com.  

Black Bean & Pineapple Salsa

1 c. purchased pico de gallo

1 medium avocado, halved, seeded, peeled, and chopped

1/2 c. chopped fresh pineapple

1/2 c. cooked black beans 

2 T. chopped fresh cilantro 

Combine all ingredients in a medium bowl. Serve immediately.

Adapted from Forksoverknives.com.

Lemon Potatoes with Beans

5 med. Yukon Gold potatoes (1-1/4 to 1-1/2 pounds), unpeeled and quartered lengthwise into wedges

1/4 c. olive oil

1/3 c. fresh lemon juice (from 1-1/2 large lemons)

1/3 c. water

3/4 t. kosher salt, divided

8 oz. green beans or haricots verts, trimmed

15-oz. can butter beans or another white bean, such as cannellini, drained and rinsed

1-1/2 t. dried oregano

1/4 t. freshly ground black pepper

1/3 c. (2 oz.) crumbled feta cheese

Position a baking rack in the middle of the oven and preheat to 450 degrees.

Place the potatoes into a 9-by-13-inch rimmed baking dish. Pour the oil, lemon juice and water over the potatoes and sprinkle them with 1/2 teaspoon of the salt. Transfer to the oven and roast for 15 minutes. Using tongs, flip the potatoes and return them to the oven to roast 15-20 minutes more, until the potatoes are easily pierced with a fork and browned in spots.

Add the green beans, butter beans, oregano, pepper and the remaining 1/4 t. salt to the dish with the potatoes and toss to combine and to coat the beans with the remaining oil in the pan. Return the dish to the oven for about 8 minutes, or until the green beans are crisp-tender. Sprinkle with the feta cheese and serve.

Washington Post, June 4, 2020. 

Any-Meal Enchilada Casserole

1-1/2 c. sliced fresh button mushrooms

1 c. chopped onion

1 c. chopped green and/or red bell pepper

3 cloves garlic, minced

1 15-oz. can no-salt-added black beans, rinsed and drained

1 c. frozen whole kernel corn

2 t. chili powder

1 t. ground cumin

1-1/2 c. steamed cubed sweet potato (1/2" cubes)

Sea salt and freshly ground black pepper, to taste

10 6" corn tortillas, cut into quarters

1-3/4 c. fresh salsa

1 avocado, seeded, peeled, and chopped

1/4 - 1/2 c. chopped tomato

1/4 c. chopped fresh cilantro

Lime wedges

Preheat oven to 375 degrees. In a large skillet, cook mushrooms, onion, bell pepper, and garlic over medium heat for 5 minutes, stirring occasionally and adding 1-2 T. water as needed to prevent sticking.

Add beans, corn, chili powder, and cumin. Cook 2-3 minutes or until hot. Carefully stir in sweet potato cubes. Season with salt and pepper.

Spoon half the vegetable mixture into a 3-qt. rectangular baking dish. Top with half the tortilla wedges. Layer remaining vegetable mixture over tortillas and finish with remaining tortilla wedges. 

In a food processor, process salsa until mostly smooth. Spread over enchiladas.

Bake, covered, 25-30 minutes or until bubbly around edges. Sprinkle with avocado, tomato, and cilantro. Serve with lime wedges.

Adapted from ForksOverKnives.com.

Black Bean & Pineapple Salad

1/4 c. fresh lime juice

1 jalapeno, thinly sliced

1/4 small red onion, thinly sliced

2-1/2 c. chopped pineapple

2 15-oz. cans black beans, rinsed

3/4 c. fresh cilantro, chopped

Crumbled cotija cheese, for serving

In large bowl, combine lime juice, jalapeno, and red onion. Let sit, tossing occasionally, until onion begins to soften, 8-10 min. 

Add pineapple, beans, and cilantro, and toss to combine. Sprinkle with cotija cheese before serving.

Serves 8.

Womansday.com, Nov. 2021.

Easy Salsa Verde Chicken Soup

1 T. canola oil

1 lb. boneless, skinless chicken thighs, cut into 1" pieces

1 c. chopped white onion  

3 c. unsalted chicken broth

1 15-oz. can no-salt-added pinto beans, drained and rinsed

1 15-oz. can white hominy, drained and rinsed

1 c. jarred salsa verde

1 T. fresh lime juice 

1/2 c. chopped fresh cilantro, divided 

1 avocado, chopped

Crushed tortilla chips, for serving (optional)

Heat oil in a large saucepan over medium-high. Add chicken and onion; cook, stirring often, until chicken is cooked through, beginning to brown slightly, and juices have mostly evaporated, 8-10 minutes.

Stir in broth, beans, hominy, and salsa verde. Bring mixture to a boil over medium-high. Reduce heat to medium and cook until hot, about 5 minutes. Stir in lime juice and half of the cilantro.

Serve in bowls topped with avocado, remaining cilantro, and tortilla chips, if desired.

Serves 4.

Adapted from Real Simple magazine, Oct. 2021, p. 125. 

Chicken Cassoulet

1 lb. dried Great Northern beans

3 bay leaves

3-1/2 T. extra-virgin olive oil, divided

1 lb. boneless, skinless chicken thighs, cut into bit-sized pieces

12 oz. fully cooked Italian chicken sausage, sliced

 2 c. chopped white onion

1-1/4 c. chopped carrots

1 c. chopped celery

2 T. chopped fresh thyme

2 T. unsalted tomato paste

6 garlic cloves, minced

2/3 c. dry white wine

1 14-oz. can unsalted diced tomatoes, undrained

1 c. unsalted chicken stock

3/4 t. kosher salt

3/4 t. black pepper

2 oz. multigrain baguette, torn into small pieces

2 oz. Parmesan cheese, grated (about 1/2 c.)

2 T. chopped fresh flat-leaf parsley

Place beans and bay leaves in a 6-qt. slow cooker.

Heat 1-1/2 t. olive oil in a skillet over medium-high heat. Add chicken and brown, stirring occasionally, about 8 minutes. Add sausage and brown, stirring occasionally, about 5 minutes. Remove chicken and sausage and set aside.

Add onion, carrots, and celery to skillet; saute 5 minutes. Add thyme, tomato paste, and garlic, and saute 2 minutes. Add wine and cook 1 minute, scraping the bottom of the pan to loosen browned bits.

Add chicken mixture and vegetable mixture to slow cooker. Add tomatoes, stock, salt, pepper, and 1-2/3 c. water. Cover and cook on LOW until beans are tender, 7-8 hours.

Place baguette in a food processor; process until coarse crumbs form. Add cheese, parsley, and remaining 2 T. olive oil. Pulse to combine. Toast in a skillet over medium-high heat about 5 minutes. Sprinkle breadcrumbs over cassoulet.

Serves 6-8.

 Adapted from a Southern Living magazine recipe.