Eat Clean, Eat Your Beans!

July 3^rd is the day to eat your beans because it’s National Eat Beans Day. Beans were an important source of protein back in Old and New World history and continue to be a staple in many countries and cultures. Travel to the Dominican Republic and you’ll see them served with rice, however, visit Hungary or other Slavic nations, and you’ll most often see them in soups and stews. Here in the US, we’ve discovered beans are great refried, steamed or added into foods like hummus, chips and even burgers as a meat substitute. Whichever form you find them, beans are packed with so many healthy nutrients that consuming them regularly enables you to improve your diet quality and long-term health overall. Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium, and cholesterol. Not only are beans a nutritional super food, but their characteristics make them so easy to work with. For example, their thick, hearty texture makes them an ideal choice for a meat substitute. In addition, beans by themselves are bland. This makes it easy to sneak into just about any meal or add spice and blended varieties of your choice while avoiding any unfavorable flavor interactions. Now that you know that beans can be more than just beans, try these recipes below and enjoy the hearty, savory and even sweet flavors of delicious beans!

Confetti Bean Salsa

All you need:

1 can (15 oz) black or red beans

1 can (11 oz) corn

1 cup salsa

All you do:

1. Drain and rinse the beans. Drain the corn.

2. Combine beans, corn and salsa in a medium-size bowl and mix together.

3. Enjoy!

Note: Like it hot? Add a few drops of hot sauce or chopped green chilies. Try chopped cilantro, parsley or green pepper, also. 

You can substitute 1 ½ cups of cooked dry beans for the can of beans and 1 ¼ cup of thawed frozen corn for the can of corn.

Beans-and-Greens Tacos

All you need:

1 recipe Carrot Pico De Gallo recipe from Hy-Vee Seasons, June 2017

½ pounds beets with leaves

1 tbsp Hy-Vee Select olive oil

1 cup chopped red onion

4 cloves garlic, minced

1 (15-oz) can Hy-Vee cannellini beans, rinsed and drained

½ cup Hy-Vee vegetable stock

Hy-Vee kosher salt and black pepper, to taste

12 (5-inch) yellow corn tortillas

½ cup crumbled Cotija cheese

Bottled hot sauce

All you do:

1. Prepare Carrot Pico De Gallo; cover and refrigerate until ready to serve.

2. Trim leaves from beets; reserve beets for another use. Wash beet leaves thoroughly; pat dry with paper towels. If desired, remove stems and ribs; discard. Coarsely chop beet leaves; set aside. 

3. Heat oil in a large skillet over medium heat. Cook onion for 5 minutes or until softened. Add garlic; cook for 1 minute. Stir in beet leaves, beans and stock. Cook for 4 minutes or until leaves are wilted. Season to taste with salt and black pepper. 

4. Wrap tortillas in paper towels and heat in microwave for 20 seconds. 

5. Stack two tortillas together. Using a slotted spoon, spoon some of the bean-and-greens mixture onto tortilla stack; top with cheese and carrot pico de gallo. Drizzle with hot sauce. Serve immediately.

6. Enjoy!

 Chickpea Cookies

All you need:

1 cup chickpeas (garbanzo beans), rinsed and drained

2 tbsp natural peanut butter

1/2 small banana

1/3 tsp honey

1/2 tsp cinnamon

1/2 cup of unsweetened chocolate chips (optional)

All you do:

1.  Mash together all ingredients, or blend in food processor.

2. Form into cookies, place on parchment paper, and bake for 20 minutes at 350 degrees Fahrenheit. 

3. Enjoy!

Black Bean Burgers

All you need:

2 (15 oz each) can Hy-Vee black beans, rinsed and drained

1/3 cup Hy-Vee panko bread crumbs

1 Hy-Vee large egg

3 tbsp Hy-Vee Select roasted garlic hummus

2 tsp ground cumin

2 tsp Hy-Vee dried oregano

½ tsp cayenne pepper

½ cup corn

½ cup chopped green bell pepper

½ cup chopped red onion

½ cup chopped baby bella mushrooms

¼ cup chopped fresh cilantro

3 tbsp Hy-Vee canola oil

6 Hy-Vee Bakery hamburger buns, toasted

**Desired condiments and toppings such as hummus, cheese, onion, avocado, tomato, lettuce, and jalapeño peppers.

All you do:

1. Using a potato masher, mash beans in a large bowl. Add panko, egg, hummus, cumin, oregano, and cayenne; combine well. Stir in corn, green bell pepper, onion, mushrooms, and cilantro. Form into 6 patties.

2. In a large skillet, heat oil over medium heat. Cook burgers for 5 minutes, turning once halfway through, or until outsides are crisp and lightly browned. Serve on toasted buns with desired condiments and/or toppings.

3. Enjoy!

-West Lakes Hy-Vee Dietitian Team