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The Bean Meal Plan

The Bean Meal Plan

Full of bean recipes and tips for breakfast, lunch,
dinner and snacks. (* Indicates that recipes follow below.)

Breakfast Options:
• 1 serving Herbed Bean & Sweet Potato Hash *
• 2 servings of Berry Bean Blast smoothie *
• 1 Blueberry Bean Muffin *
• 2 Beananza Bars *
• 1 Raspberry Super Smoothie: Blend 1/3 cup cooked Great Northern or Navy beans; 1 cup raspberry or vanilla yogurt;
1/2 cup reduced fat milk, 1/2 – 2/3 cup fresh or frozen raspberries; and 1 teaspoon almond extract.
Snack Options:
• 2 Beananza Bars *
• 1 cup Chili Bean Snack Mix *
• 1 Blueberry Bean Muffin *
• 2/3 cup Marinated Bean Salad, served in a one-half whole-wheat pita pocket *
• Super Bean Salsa: Mix 1/2 cup cooked Black beans with 1/3 cup purchased salsa and serve with baked tortilla chips.
• Hummus: Enjoy 2/3 cup plain or flavored purchased hummus with carrot sticks or whole-wheat crackers.
• 1 1/2 cups Black Bean Soup: Prepare canned Black bean soup and top with a tablespoon of sour cream and a sprinkle
of cumin.
Dinner Options:
1 serving Shrimp, Asparagus; White Bean Fettuccine *
1 serving Smoky Sausage & Beans *
1 serving Great Northerns & Tuna with Lemon; Ginger *
Chili: Prepare two cups of homemade or purchased chili; make sure it contains at least 1/2 cup beans, such as Kidney
or Red beans.
Baked Beans: Prepare 1 cup of purchased baked beans and enjoy with your meal.
Eat Beans For Better Health
New research suggests that eating just two to four cups of cooked dry beans every week can reduce your risk
of developing many chronic diseases including heart disease, diabetes and certain types of cancer. As a bonus,
beans were found to help people lose weight and maintain an appropriate caloric balance. Dry
beans are a powerful food to improve overall health because they’re loaded with beneficial
nutrients including protein, fiber, calcium, folate, complex carbohydrates and potassium.
Easy Ways To “Use Your Bean”
Fortunately, incorporating two to four cups of beans per week into your diet is easy and tasty!
This meal plan from the Bean Education & Awareness Network (B.E.A.N.) is full of bean recipes and
tips for breakfast, lunch, dinner and snacks.
To meet the recommended serving of beans, simply include two of the following options in your daily diet. As
you go to map out your meals and snacks, take into account the USDA Food Guide Pyramid’s serving guidelines
for different food groups; beans are considered both a vegetable and a protein.
Lunch Options:
1 1/2 cups Marinated Bean Salad, served over 1 1/2 cups salad greens *
2 Baja Quesadillas *
1 Mexican Bean Wrap: Top a whole-wheat flour tortilla with 1/2 cup purchased refried beans; 1/4 cup shredded
cheese; 5 large spinach leaves; and 1 tablespoon chopped cilantro. Heat in microwave for 1 minute and serve with
salsa.
Quick Navy Beans & Ham: Combine 1 cup cooked Navy beans with 3 ounces lean ham cut into cubes.
Italian Salad: Start with 2 cups of romaine and/or spinach leaves; add 1/2 cup cooked Garbanzo beans; 1/4 cup
marinated artichoke hearts; 1/4 cup roasted red peppers; 1/4 cup shredded Romano cheese; and 6 cucumber slices.
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Herbed Bean and Sweet Potato Hash – Makes 6 servings (about 1 cup each)
1 tablespoon butter or margarine
4 cups peeled cubed sweet potato (1/2 inch)
1 cup chopped red bell pepper
1 cup chopped onion
1 teaspoon minced garlic
1 1/2 tablespoons chopped fresh or 1 teaspoon dried rosemary leaves
1 to 1 1/2 tablespoons fresh or 1 teaspoon dried thyme leaves
1 can (15 ounces) Dark Red Kidney beans or 1 1/2 cups cooked
dry-packaged Dark Red Kidney beans, rinsed, drained
1 can (15 ounces) Red beans or 1 1/2 cups cooked dry-
packaged Red beans, rinsed, drained
1/2 teaspoon salt
1/8 teaspoon pepper
Preparation
1.Melt butter in large skillet; add sweet potatoes, bell pepper, onion, garlic, and herbs. Cook, covered, over medium heat until vegetables are
tender, 5 to 8 minutes, stirring occasionally.
2.Mash beans coarsely; stir into vegetable mixture and cook until hot through, 3 to 4 minutes. Stir in salt and pepper.

Berry Bean Blast – Makes 4 servings (about 6 ounces each)
1 can (15 ounces) Navy beans or Great Northern beans or 1 1/2 cups cooked dry-
packaged Navy beans or Great Northern beans, rinsed, drained
1 1/2 cups orange juice
2 cups quartered strawberries
2 to 3 tablespoons honey
1 1/2 teaspoons ground cinnamon
1/8 teaspoon ground nutmeg
6 to 8 ice cubes
Preparation
1.Process all ingredients, except ice cubes, in blender until smooth. Add ice
cubes and blend until smooth. Serve in glasses.

Blueberry Bean Muffins – Makes 1 dozen
2 can (15 ounces) Light Red Kidney beans or 3 cups cooked dry-packaged Light
Red Kidney beans, rinsed, drained
1/3 cup milk
1 cup sugar
1/4 cup butter or margarine, softened
3 eggs
2 teaspoons vanilla
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon, ground
1/2 teaspoon allspice, ground
1/2 teaspoon cloves, ground
1 cup blueberries, fresh or frozen
3/4 cups pecans, chopped
Preparation
1.Process beans and milk in food processor or blender until smooth.
2.Mix sugar and butter in large bowl; beat in eggs and vanilla. Add bean mixture, mixing until well blended. Mix in combined flours, baking soda,
salt and spices. Gently mix in blueberries. Spoon mixture into 12 greased or paper-lined muffin cups; sprinkle with pecans.
3.Bake muffins in preheated 375-degree oven until toothpicks inserted in centers come out clean, 20 to 25 minutes.
4.Cool in pans on wire racks 5 minutes; remove from pans and cool.

64mg
Beananza Bars – Makes 32 to 36 bars
1/2 cup all-purpose flour
2/3 cup packed light brown sugar
2/3 cup quick-cooking oats
1 cup natural wheat and barley cereal (Grape Nuts)
1 can (15 ounces each) Pinto or Great Northern beans or 1 1/2 cups cooked dry-
packaged Pinto or Great Northern beans, rinsed, well drained, coarsely chopped
3/4 cup dark raisins
3/4 cup chopped dates
1 cup flaked coconut
1/2 cup chopped walnuts or almonds
7 tablespoons melted butter or margarine
1/2 cup honey
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/8 teaspoon salt
Preparation
1.Combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut, and walnuts in large bowl. Add remaining ingredients, mixing well. Press
mixture evenly into greased 13×9-inch baking pan.
2.Bake at 350o F. until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting.

TIP: Berry Bean Blast can be made 1 to 2 days in advance;
refrigerate, covered. The drink will thicken in the
refrigerator; stir in orange juice or cold water for desired
consistency. Frozen strawberries can be used; if using frozen
berries, ice cubes will not be needed.
TIP: 1 2/3 cups low-fat granola cereal can be substituted for oats
and natural wheat and barley cereal. Use a pastry cutter to
chop beans quickly and easily.
Dark Red Kidney
Red
Navy
Great Northern
Great Northern
Pinto
TIP: A poached egg is a nice complement to the dish.
Light Red Kidney
Lunch Lunch Lunch Lunch Lunch Lunch
Marinated Bean Salad – Makes 6 servings (about 1 1/3 cup each)
1 can (15 ounces) Light Red Kidney beans or 1 1/2 cups cooked dry-packaged
Light Red Kidney beans, rinsed, drained
1 can (15 ounces) Pinto beans 1 1/2 cups cooked dry-packaged Pinto beans,
rinsed, drained
1 can (15 ounces) Garbanzo beans 1 1/2 cups cooked dry-packaged Garbanzo
beans, rinsed, drained
3 cups halved cherry tomatoes
1 1/2 cups chopped red and yellow bell peppers
1/2 cup thinly sliced celery
1/2 cup chopped red onion
1/2 cup minced mint or cilantro
1/4 cup minced parsley
1/4 teaspoon pepper
3/4 cup citrus vinaigrette
1 tablespoon honey
Preparation
1.Mix all indredients, except vinaigrette and honey, in a large bowl. Mix citrus vinaigrette and honey; pour over salad and toss.
Garbanzo
Pinto
TIP: A balsamic or red wine vinaigrette may be used in place of
the citrus vinaigrette.
Baja Quesadillas – Makes 6 servings
Vegetable cooking spray
1 medium zucchini, cut lengthwise in half, sliced
1 cup sliced onion
1 teaspoon minced garlic
1 small jalapeño chili, minced
1 teaspoon ground cumin
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans,
rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans,
rinsed, drained
1 cup chopped tomato
1/2 cup finely chopped cilantro
Salt and pepper, to taste*
12 tortillas (6-inch)
3/4 to 1 cup (3 to 4 ounces) shredded four-cheese Mexican
blend or reduced-fat four-cheese Mexican blend
Salsa, as garnish*
Sour cream, as garnish*
Preparation
1.Spray large skillet with cooking spray; heat over medium heat until hot. Sauté zucchini, onion, garlic, jalapeño chili and cumin until crisp-tender,
about 5 minutes.
2.Add beans to side of skillet; coarsely mash about half the beans. Mix beans, tomato and cilantro into onion mixture and cook 1 to 2 minutes.
Spoon 1/3 cup mixture on one side of each tortilla and sprinkle with 1 1/2 tablespoons cheese. Fold tortillas in half and spray both sides with
cooking spray.
3.Bake on cookie sheet at 450° F. until browned and crisp, 5 to 7 minutes, or cook in large skillet over medium heat until browned, 2 to 3 minutes
on each side. Garnish quesadillas with salsa and sour cream.

Pinto
TIP: Bean mixture can be prepared 1 day in advance; refrigerate,
covered.
Black
* Not included in nutrient anaylsis
Shrimp, Asparagus and White Bean Fettuccine – Makes 6 servings (about 3/4 cup bean mixture and 1 cup pasta each)
3 cups cut asparagus (1 1/2 inches)
1 1/2 cups chopped onions
2 teaspoons minced garlic
1 tablespoon olive oil
12 ounces (about 30 medium-sized) peeled
deveined shrimp (raw)
1/2 teaspoon dried oregano leaves
1/8 teaspoon dried red pepper flakes
1/2 cup orange juice
2-3 teaspoons grated lemon rind
2 cans (15 ounces each) Navy or Great Northern beans or 3 cups cooked dry-
packaged Navy or Great Northern beans, rinsed and drained
1/2 teaspoon salt
12 ounces dry spinach fettuccine (makes 6 cups cooked)

Preparation
1.Sauté asparagus, onion and garlic in oil in a large skillet until crisp-tender, about 5 minutes. Stir in shrimp, oregano, and red pepper flakes;
sauté until shrimp is cooked and pink, about 5 minutes. Stir in orange juice and lemon rind.
2.Coarsely mash about 1/4 the beans; stir beans into skillet and cook over medium heat until hot, 3 to 5 minutes, stirring frequently. Stir in salt.
Serve over fettuccine.
Navy
Great Northern
Dinner cont.
Dinner Dinner Dinner Dinner Dinner Dinner
Light Red Kidney
Dinner Dinner Dinner Dinner Dinner Dinner
Smoky Sausage & Beans – Makes 6 servings (about 1 cup each)
1 package (14 ounces) smoked turkey sausage, cut into 1/4 -inch slices
2 cups sliced red bell peppers
2 cups thinly sliced onions
2 teaspoons minced garlic
1 tablespoon Italian seasoning
1/4 teaspoon dried red pepper flakes
1 tablespoon olive oil
4 cups chopped tomatoes
2 cans (15 ounces each) Black beans or 3 cups cooked dry-packaged Black beans,
rinsed, drained

Preparation
1.Cook sausage, bell peppers, onions, Italian seasoning, and red pepper flakes in oil in large skillet until sausage is browned and vegetables are
tender, 8 to 10 minutes. Stir in remaining ingredients and cook, covered, over medium heat until tomatoes are softened, about 5 minutes.
TIP: Can be served over polenta or pasta.
Black
Great Northerns and Tuna with Lemon and Ginger – Makes 4 servings (about 2 cups each)
2 cans (15 ounces ) Great Northern beans, or 3 cups cooked dry-packaged Great
Northern beans, rinsed, drained
1 (9 1/4 ounces) can water packed light tuna, drained
6 cups Romaine lettuce, torn
Preparation
1.Combine tuna and beans. Add lettuce and dressing. Toss very
gently. Garnish with lemon slices. Serve immediately.

Dressing
2 tablespoons fresh lemon juice
1/2 teaspoon soy sauce
1 teaspoon fresh ginger, minced
2 teaspoon fresh garlic, minced
1/4 cup extra-virgin olive oil
Lemon slices (garnish)
Dressing Preparation
1.Prepare by combining lemon juice, soy sauce, ginger and
garlic. Whisk in olive oil.
Great Northern
Snack Snack Snack Snack Snack Snack
Chili Bean Snack Mix – Makes 16 servings
2 cans (15 ounces each) Garbanzo beans or 3 cups cooked dry-packaged
Garbanzo beans, rinsed, drained
Butter flavor cooking spray
4 cups toasted wheat, corn or rice squares cereal
2 cups pretzel goldfish or pretzel sticks
1 package (8 ounces) chopped mixed dried fruit (2 cups)
1 package (6 ounces) dried pineapple chunks (1 cup)
1/2 cup roasted pumpkin seeds
2 tablespoons reduced-sodium Worcestershire sauce
4 teaspoons chili powder
1 tablespoon onion powder
1 tablespoon paprika
Salt, to taste

Preparation
1.Dry Garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spray. Cook over medium heat,
stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350F. until browned and beginning to
crisp on the outside, 20 to 25 minutes.
2.Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili
powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss.
Transfer mixture to roasting pan.
3.Back snack mix at 350° F. for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature. Transfer mixture to
roasting pan.
TIP: Sweet Bean Snack Mix
Make snack mix as above,
substituting 1 tablespoon honey and 1 tablespoon apple
juice for the Worcestershire Sauce and 4 teaspoons ground
cinnamon, 1 1/2 teaspoons ground nutmeg and 1 teaspoon
ground allspice for the chili, garlic and onion powders and
paprika. Delete Salt.
Beananza Bars – Recipe located under Breakfast
Blueberry Bean Muffins – Recipe located under Breakfast
Marinated Bean Salad – Recipe located under Lunch
Five Easy Ways to Add Beans
1. Spreads; Try pureed beans as a healthy sandwich spread.
2. Grilling
Add pureed or mashed beans to homemade hamburger patties for a flavor and nutritional boost.
3. Canned soups
Make any canned soup healthier and heartier by adding 1 can or 11⁄2 cups of cooked beans. For example, add Kidney beans to vegetable
beef soup or Navy beans to potato soup.
4. Salads
Sprinkle any side-salad or main-dish salad with beans, from Black beans to Kidney beans to Garbanzo beans.
5. Smoothies
Up the nutritional value of your smoothie by adding pureed beans.
Garbanzo

The Bean Meal Plan