Bring on the beans

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer-friendly version of these recipes.

These two bean dishes are quick, easy, eat-with-a-spoon good, and designed to fill you up.

Black Beans & Quinoa with Roasted Peppers

Time: 20 minutes

2 red or yellow bell peppers
1 poblano or green bell pepper
3 Tbs. extra-virgin olive oil
1 Tbs. lemon juice
½ tsp. kosher salt
¼ tsp. dried oregano
1 scallion, minced
1 cup cooked quinoa
1 15 oz. can no-salt-added black beans, drained and rinsed

  1. Cut the peppers in half lengthwise. Place them skin side up on a lined baking sheet. Broil until blistered and charred in places, 10-12 minutes. When cool enough to handle, peel off the skin and dice the peppers.
  2. In a large bowl, whisk together the oil, lemon juice, salt, and oregano. Mix in the peppers and all the remaining ingredients.

Serves 4.

Per serving (1 cup):

  • Calories: 270
  • Total fat: 12 g
  • Sat fat: 1.5 g
  • Carbs: 31 g
  • Fiber: 8 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 9 g
  • Sodium: 260 mg

Chickpeas with Cherry Tomatoes

Time: 20 minutes

2 Tbs. extra-virgin olive oil
5 cloves garlic, thinly sliced
1 pint cherry tomatoes, quartered
1 15 oz. can no-salt-added chickpeas, drained
½ tsp. kosher salt

  1. In a large pan, heat the oil and garlic over medium-high heat until the garlic starts to sizzle. Cook, stirring constantly, until the garlic just starts to color, about 1 minute.
  2. Stir in the tomatoes. Cook, stirring often, until the tomatoes start to break down, 2-3 minutes.
  3. Stir in the chickpeas and heat through. Season with the salt.

Serves 4.

Per serving (3/4 cup):

  • Calories: 180
  • Total fat: 8 g
  • Sat fat: 1 g
  • Carbs: 21 g
  • Fiber: 5 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 7 g
  • Sodium: 270 mg
Photos: Jen Urban and Kate Sherwood/CSPI.

The information in this post first appeared in the October 2017 issue of Nutrition Action Healthletter.

Enjoy these recipes?
Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

Have a comment, question, or idea?
Send us an email at While we can’t respond to every email, we’ll be sure to read your message.


9 Replies to “Bring on the beans”

  1. I’m a vegetarian. I do cook with all types of beans. In fact that’s my main source of dinner. I’m kinda of stuck eating the same foods all the time

    1. You’re “kinda stuck eating the same foods all of the time”? How can that be? Even if you are an omnivore, you’re kinda stuck eating the same foods: chicken, beef, pork. However, if you’re a vegan or primarily plant based, luckily there are 9,999,999+ recipe websites available to you to peruse delicious, varied meals that are 100% plant based. Lucky us!

  2. I will be showing someone how to cook a plant based diet for her family and this is a quick and easy way to start. I sub. to your magazine so I hope it’s in the latest issue.
    betsy shipley

  3. In the Black Beans and Roasted Peppers salad recipe, is it necessary to roast the peppers??? I enjoy all kinds of peppers (unroasted) in my green salads.


Leave a Reply

Your email address will not be published. Required fields are marked *