These recipes make eating more beans a snap

All recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? E-mail Kate at healthycook@cspinet.org.

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Mexican Pink Bean Tostadas

Time: 20 minutes.
Makes 8 tostadas.

For the beans:

2 Tbs. extra-virgin olive oil
1 clove garlic, minced
Pinch dried oregano
1 15 oz. can no-salt-added pink or pinto beans
½ tsp. kosher salt

For the tostadas:

8 corn tostadas
¼ white onion, thinly sliced
½ cup sliced cherry tomatoes
1 avocado, sliced
2 cups shredded romaine or cabbage
½ cup red or green salsa

Make the beans:

  1. In a medium pan, heat the oil over medium heat until shimmering. Sauté the garlic and oregano until lightly browned, about 1 minute.
  2. Stir in the beans with their liquid. Bring to a simmer. Mash into a purée with a potato masher and continue to simmer until thickened (see photo), 2-3 minutes.
  3. Season with the salt.

Assemble the tostadas:

  1. Spread about 3 Tbs. of the bean purée onto a tostada. Top with the onions, tomato, avocado, and romaine or cabbage.
  2. Serve with the salsa.
  3. Repeat and enjoy!

Per 1 tostada:

  • Calories: 170  
  • Total fat: 9 g  
  • Sat fat: 1.5 g  
  • Carbs: 19 g  
  • Fiber: 5 g  
  • Total sugar: 2 g  
  • Added sugar: 0 g 
  • Protein: 4 g 
  • Sodium: 320 mg

Mexican Pink Bean Bowl

Tip: If you like a smoky taste, add ¼ tsp. of smoked paprika (for a smoky flavor without heat) or chipotle powder (for smoke and heat) to the beans when you add the coriander.

Time: 20 minutes.
Serves 3.

For the beans:

2 Tbs. extra-virgin olive oil
½ white onion, diced
¼ tsp. ground coriander
Pinch dried oregano
1 15 oz. can no-salt-added pink or pinto beans
½ tsp. kosher salt

For the bowl:

1 avocado, diced
½ cup diced cherry tomatoes
¼ cup diced white onion
1 jalapeño, seeded and minced
1/8 tsp. kosher salt
1 lime
1½ cups cooked brown rice
1½ cups shredded romaine

Make the beans:

  1. In a medium pan, heat the oil over medium heat until shimmering. Sauté the onion until softened, 2-3 minutes.
  2. Stir in the coriander and oregano. Cook until fragrant, about 30 seconds.
  3. Stir in the beans with their liquid. Simmer until heated through, 1-2 minutes.
  4. Season with the salt.

Assemble the bowls:

  1. In a medium bowl, combine the avocado, tomatoes, onion, jalapeño (if using), salt, and the juice of ¼ of the lime.
  2. Divide the seasoned beans and rice into 3 bowls. Top with the avocado mixture and the romaine. Serve with the remaining lime.

Per serving (1 bowl):

  • Calories: 400  
  • Total fat: 18 g  
  • Sat fat: 2.5 g  
  • Carbs: 53 g  
  • Fiber: 13 g  
  • Total sugar: 4 g  
  • Added sugar: 0 g 
  • Protein: 11 g 
  • Sodium: 430 mg

Italian Bean & Kale Stew

Time: 15 minutes.
Serves 4.

1 lemon
5 cloves garlic, thinly sliced
3 Tbs. extra-virgin olive oil
1 15 oz. can no-salt-added cannellini beans
1 15 oz. can no-salt-added red kidney beans
1 lb. baby kale
½ tsp. kosher salt
Freshly ground black pepper
¼ cup freshly grated parmesan cheese

  1. Zest and juice half the lemon. Slice the other half and reserve for serving.
  2. In a large, heavy skillet over medium heat, sauté the garlic in the oil until golden, 1-2 minutes.
  3. Add the beans and their liquid. Stir in the kale a few handfuls at a time. Cook until tender, 1-2 minutes.
  4. Season with the salt, pepper, and lemon zest and juice.
  5. Serve with the parmesan and the lemon slices.

Per serving (1½ cups):

  • Calories: 320  
  • Total fat: 13 g  
  • Sat fat: 3 g  
  • Carbs: 38 g  
  • Fiber: 19 g  
  • Total sugar: 2 g  
  • Added sugar: 0 g 
  • Protein: 16 g 
  • Sodium: 450 mg
Photo: Kate Sherwood/CSPI.

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