If you are a vegetarian and looking out for some alternative protein pack food of meat, then you definitely need to look out for beans. They are not only a rich source of protein but also supply other essential nutrients like fiber, potassium and antioxidants. It has been well researched that a half cup of this legume supplies protein equivalent to two ounces of meat.
As for taste, it can be relished by preparing in different manners and some of the delicious and healthy recipes of beans have been discussed below-
Spinach and Moong Beans soup
Try out the healthy soup with beans and spinach which is not only protein-rich but also a nutritionally balanced meal and makes you feels healthier. Just need to cook chopped veggies like onion, celery, carrots in a pot in olive oil or unrefined sesame oil along with the seasonings like minced ginger, garlic, black pepper, cumin powder, red chilli flakes, cardamom powder and nut paste( made of pumpkin seeds and walnuts). After 5-10 minutes add some water and finally spinach and ultimately the beans and cook it until everything is well mixed. Blend it to the consistency of soup and garnish it with tomatoes and parsley before serving.
You can prepare a spicy, colorful and refreshing protein packed Mexican salad within minutes. Just combine canned black beans, kidney beans and cannellini beans in a large bowl with bell peppers, frozen corn and red onions. Whisk together lime juice, lemon juice, vinegar, olive oil, sugar, salt, garlic, cilantro, cumin, black pepper in a small bowl and season it with chilli powder and hot sauce. Dress it well with olive oil, mix well and serve chill after refrigerating it.
Burgers made with black beans with red pepper spreads is not only delicious but also acts as excellent moist dipping for french fries. First, cook the black beans so soaked for four hours in a saucepan in water over a moderate flame with continuous stirring until tender and then add salt to it. In the meantime cook faro in olive oil on a high flame with water and cook the diced onions in olive oil till they soften and add red chilli pepper and garlic and cook it for few more minutes. Prepare a smooth puree with ½ cup of beans. Rest beans are to be mixed with faro, cooked onion mixture, bread crumbs, basil, pepper, and salt and then divided into equal sizes of patties and refrigerated for 30 minutes. The patties are then fried over heat until brown and served with buns topped with smoky red pepper spread and onion slices.
Black Beans and Cauliflower rice
This gluten-free dish, low in carbs and higher in nutrients is equally tasty and makes a great main course item and even a tasty filling for wrap or burrito. Rinse and drain the canned black beans and cut the cauliflower into small florets and add in batches in a food processor to make “rice”. When the rice is ready, warm olive oil and add garlic, onion, bell pepper and saute it well. Add salt, pepper and then start adding cauliflower rice and sprinkle black pepper and salt and mix well. Add cooked beans after 5-7 means and cooked for an additional 2 minutes. At the end add lemon juice, mix well and serve.
Black Beans Brownies-
This gluten-free, the fudgy , sweet brownie is a perfect protein-packed dessert, loved by all irrespective of genres. Combine the brownie fillings like cooked black beans, coconut oil, cocoa powder, vanilla extract, date syrup, a pinch of salt, coconut flour in a food processor and blend smoothly and add almond milk to smoothen it more. Add this filling to the baking dish and begin layering with toppings like cracker dust, chocolate chips and bake it in 350 degrees preheated oven for 20 minutes.