Let me tell you, folks, the world of plant-based eating has taken a giant leap forward, and beans are front and center in this revolution. For years, they've been stuck in the background, used as an afterthought or a last-minute option. But let me tell you something—beans are a powerhouse. They're not just filling; they're incredibly versatile and packed with flavor. That's why I was absolutely thrilled when I stumbled upon the cookbook Bangin' Beans. This little gem proves that canned beans can be downright amazing.
As Sarah Doig, the author of this fantastic cookbook, puts it, "Beans are incredible carriers of flavor and a cost-effective way to add protein to your plant-based meals." They're not just sidekicks anymore; they can take center stage in your meals, or they can blend seamlessly into your recipes. So, why not give these scrumptious recipes a try tonight? Your taste buds will thank you.
Roasted Tomato and Butter Bean Soup
(Serves 4)
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3 cups tomatoes, chopped into large chunks
4 cloves garlic, peeled
1⁄4 tsp. salt
2 tsp. olive oil
2 tbsp. tomato paste
1 tsp. smoked paprika
1 tsp. chili flakes
1 (14-oz.) can butter beans, drained and rinsed
2 1⁄2 cups vegetable broth
1 tsp. agave or sugar, to taste (optional)
Directions:
Here's a comforting soup that’s perfect for those chilly evenings. Start by preheating your oven to 400°F. Grab a baking tray and spread your chopped tomatoes and peeled garlic cloves across it. Give them a sprinkle of salt and a drizzle of olive oil, then pop them in the oven for 15 to 20 minutes. You'll know they're ready when the tomatoes are soft and slightly blistered. Once roasted, transfer the tomatoes and garlic, along with any juices, to a large pot over medium heat. Now it's time to add the tomato paste, smoked paprika, and chili flakes. Stir everything together and let those flavors meld for a minute or two. Next, toss in the butter beans and give it a good season. Stir for another couple of minutes before pouring in the vegetable broth. Let it simmer for about 20 minutes, allowing the flavors to deepen and the liquid to reduce by about a third. Once it's reached that point, blend the soup until it's smooth and silky. If you feel like it needs a touch of sweetness, add a pinch of agave or sugar. Taste and adjust the seasoning as needed. Serve it up in bowls, and if you're feeling fancy, top it with some vegan cream, extra chili flakes, and a few fresh basil leaves.
PER SERVING: 145 calories, 8g protein, 23g carbs, 7g fiber, 4g sugar, 3g fat.
Velvety Lemon and Herb Beans
(Serves 2)
1 tbsp. olive oil
2 medium leeks, roots removed and finely sliced
4 cloves garlic, minced or grated
1 (14 oz.) can butter beans, drained
1 (14 oz.) can cannellini beans, drained
5 tbsp. chopped fresh parsley
1⁄4 cup chopped fresh dill, plus more to garnish
1 1⁄4 cups vegetable broth
3 tbsp. nutritional yeast 3⁄4 cup unsweetened soy milk
Juice of 1 lemon
Zest of 1 lemon
1 tsp. chili flakes
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Directions:
This dish is all about that creamy, tangy goodness. Start by heating a tablespoon of olive oil in a large pan over medium heat. Add the finely sliced leeks and let them cook for about 5 minutes, until they soften. Then, toss in the minced garlic and cook for another minute. Now it's time for the star of the show—add both the butter beans and cannellini beans to the pan. Give it a generous seasoning and mix in 3 tablespoons of parsley and all the dill. Pour in the vegetable broth and bring it to a simmer. Let it bubble away for about 5 minutes, allowing the broth to reduce by half. Once it's reached that point, turn the heat down a bit and add the nutritional yeast and soy milk. Let it simmer gently until the sauce reaches your desired thickness. Stir in the lemon juice and adjust the seasoning to your taste. Finish it off with the remaining parsley, and serve it up topped with lemon zest, extra dill, and a sprinkle of chili flakes.
PER SERVING: 607 calories, 41g protein, 89g carbs, 31g fiber, 9g sugar, 12g fat.
