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Welcome to the Online Beans Recipe Book

Welcome to the Online Beans Recipe Book

Here you will find more than 100 creative, delicious bean recipes. Remember, though B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another. Check out the Recipe Of The Month!

What are you interested in preparing?

Asian Bean and Rice Rolls
Makes 4 servings
Preparation Time: 20 to 25 minutes

1 cup medium grain rice
2 tablespoons rice vinegar or white distilled vinegar
1 tablespoon dry cooking sherry
2 teaspoons sugar
1 tablespoon grated lemon rind
2 to 3 tablespoons pine nuts or slivered almonds
2 teaspoons dark sesame oil
1/2 cup diagonally sliced snow peas (1/4 inch slices)
2 teaspoons minced gingerroot or 3/4 teaspoon ground ginger
1 tablespoon water
1 can (15 ounces) Red beans or Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Red beans or Light Red Kidney beans, rinsed, drained
1/2 cup chopped seeded cucumber
1 orange, peeled, seeded, coarsely chopped
2 medium green onions and tops, thinly sliced
Salt
White pepper
12 large Boston lettuce leaves or leaf lettuce

Preparation

Cook rice according to package directions. Heat vinegar, sherry, sugar, and lemon rind in small saucepan over medium heat until sugar is melted, about 1 minute. Drizzle vinegar mixture over rice and toss.
While rice is cooking, cook pine nuts in sesame oil in small skillet over medium heat until toasted, about 2 minutes; remove from skillet. Add snow peas, ginger root, and water to skillet; cook, covered, over medium heat until snow peas are crisp-tender, 2 to 3 minutes.
Stir pine nuts, snow peas, ginger root, beans, cucumber, orange and green onions into rice. Season to taste with salt and pepper. Serve warm, or refrigerate and serve chilled; spoon about 1/4 cup packed rice mixture onto each lettuce leaf and roll up.
TIP: Medium grain rice is also called sushi rice or sweet jasmine rice; it can be purchased in supermarkets and Oriental groceries. If desired, the rice mixture can be eaten with a fork or chopsticks, rather than rolling it in lettuce.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 375; Fat 6g; % Calories from Fat 14; Calcium 127mg; Carbohydrate 67g; Folate 310mcg; Sodium 271mg; Protein 14g; Dietary Fiber 12g; Cholesterol 0mg

Appetizers|Salads|Main Dishes|Baked Beans|Chili|Soups; Stews|Snacks & Desserts|Recipe of the Month

Baked White Bean and Rosemary Spread
Makes 24 servings (about 2 tablespoons each)
Preparation Time: 10 to 15 minutes
Baking Time: 25 minutes

1 cup chopped onion
1 tablespoon minced garlic
1 to 1 1/2 teaspoons dried rosemary leaves
1 tablespoon olive oil
2 cans (15 ounces each) Great Northern or Pinto beans or 3 cups cooked dry-packaged Great Northern or Pinto beans, rinsed, drained
4 teaspoons white wine vinegar
1/4 teaspoon crushed red pepper
Paprika, as garnish
Rosemary sprigs, as garnish
Assorted breads and crackers

Preparation

Saute onion, garlic, and rosemary in oil in small skillet until tender, 3 to 4 minutes.
Process onion mixture, beans, vinegar, and red pepper in food processor until smooth; season to taste with salt. Spoon mixture into 1-quart baking dish and sprinkle with paprika.
Bake, uncovered, at 350 F. until hot through, about 25 minutes. Garnish with rosemary; serve with assorted bread and crackers.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 32; Fat 1g; % Calories from Fat 20; Calcium 14mg; Carbohydrate 6g; Folate 32mcg; Sodium 114mg; Protein 2g; Dietary Fiber 2g; Cholesterol 0mg

Bean Dip Athenos
Makes 24 servings (about 2 tablespoons each)
Preparation Time: 10 to 15 minutes

2 cans (15 ounces each) Garbanzo or Navy beans or 3 cups cooked dry-packaged Garbanzo or Navy beans, rinsed, drained
2/3 cup fat-free sour cream
2 teaspoons minced garlic
4 teaspoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes (not in oil)
1/4 cup finely chopped fresh or dried parsley
2 tablespoons chopped Kalamata or ripe olives
Kalamata olives, as garnish
Assorted vegetables and crackers

Preparation

Process beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives.
Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.
TIP: Dip can be made ahead of time and refrigerated overnight or for 2 to 3 hours to allow flavors to blend.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 54; Fat 1g; % Calories from Fat 9; Calcium 22mg; Carbohydrate 10g; Folate 24mcg; Sodium 100mg; Protein 2g Dietary Fiber 2g; Cholesterol 0mg

Mediterranean Delight Dip
Makes 8 servings
Hummus (recipe follows)
3/4 cup diced, seeded tomato
2 tablespoons chopped, pitted Greek olives
2 teaspoons olive oil
3/4 teaspoon dried oregano leaves
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup chopped, seeded cucumber
3/4 teaspoon dried dill weed
1/4 cup fat-free plain yogurt
6 pita breads, cut into triangles

Preparation

Spoon Hummus onto large plate or serving platter, leaving a border around edge of plate.
Combine tomatoes, olives, oil, oregano, salt and pepper; spoon mixture over Hummus, leaving a border of Hummus showing. Spoon combined cucumber and dill weed over tomatoes, leaving a border of tomatoes showing. Spoon yogurt over cucumbers. Serve with pita triangles.

Hummus
Makes about 1 3/4 cups

1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1/4 cup fat-free plain yogurt
2 to 3 tablespoons tahini (sesame seed paste)
2 cloves garlic
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon cayenne pepper

Preparation

Process all ingredients in food processor until smooth.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 237; Fat 5g; % Calories from Fat 18; Potassium 266mg; Carbohydrate 41g; Folate 89mcg; Sodium 611mg; Calcium 101mg; Protein 9g; Dietary Fiber 4g; Cholesterol 0mg

Spinach, Bean and Cheese Phyllo Pie
Makes 8 servings
Preparation Time: 30 to 35 minutes
Baking Time: 50 to 60 minutes

Butter-flavor cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 1/2 packages (15 ounce-size) reduced-fat ricotta cheese, room temperature
1 package (8 ounces) reduced-fat feta cheese, crumbled
3 tablespoons grated Parmesan cheese
3 packages (10 ounces each) frozen chopped spinach, thawed, well-drained
2 cans (15 ounces each) Pinto or Navy beans or 3 cups cooked dry-packaged Pinto or Navy beans, rinsed, drained, finely chopped
1 teaspoon dried dill weed
Generous pinch ground nutmeg
2 to 3 teaspoons lemon juice
Salt and pepper, to taste
2 eggs
6 sheets frozen, thawed phyllo pastry

Preparation

Spray small skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Mix cheeses in bowl; stir in onion mixture, spinach, beans, dill weed, and nutmeg; season to taste with lemon juice, salt, and pepper. Mix in eggs.
Cut phyllo pastry crosswise into halves. Spray bottom of 13 x 9-inch baking pan with cooking spray; place 1 phyllo sheet in pan and spray generously with cooking spray. Repeat with 5 more sheets of phyllo.
Spread spinach mixture evenly over phyllo. Place 1 sheet phyllo over cheese mixture and spray generously with cooking spray. Repeat with remaining 5 phyllo sheets.
Score top layers of phyllo with sharp knife to make 8 servings. Bake at 350 F. until phyllo is golden, 50 to 60 minutes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 337; Fat 11g; % Calories from Fat 29; Carbohydrate 36g; Folate 191mcg; Sodium 969mg; Protein 24g; Dietary Fiber 9g; Cholesterol 84mg

NP

Salads

3+3 Bean Salad

Bistro Chicken and Bean Salad

Chicken, Bean and Wild Rice Salad

Chicken Salad Chapala

Confetti Bean Salad

Grilled Tuna and Bean Salad

Honey-Orange Bean and Vegetable Slaw

Italian Bean and Tuna Salad

Mango and Black Bean Salad with Grilled Tuna

Marinated Bean Salad

Montego Bay Shrimp and Bean Salad

Pasta and Pinto Bean Salad

Sesame Chicken and Bean Salad

Southwestern Rice and Bean Salad

Spicy Red Beans and Rice Salad

Sweet; Sour Bean and Spinach Salad

Tangy Bean and Spinach Salad

Turkey and Bean Salad with Apricot-Ginger Dressing

Tuscan Bean, Tomato and Bread Salad

3+3 Bean Salad
Makes 16 servings (about 2/3 cup each)
12 ounces cut green beans, cooked, drained
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) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1 can (15 ounces) Great Northern beans or 1 1/2 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1/4 cup sliced green onions and tops
Ginger Dressing (recipe follows)
2 to 3 teaspoons salt
1/2 teaspoon pepper

Preparation

Combine all ingredients, tossing to mix well.

Ginger Dressing
Makes about 1 2/3 cups

1/2 cup canola oil
3/4 cup pineapple or apricot preserves
1/3 cup cider vinegar or rice wine vinegar
1/4 cup sugar
2 teaspoons minced gingerroot or 1 to 2 teaspoons ground ginger

Preparation

Mix all ingredients

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 337; Fat 8g; % Calories from Fat 19; Potassium 941mg; Carbohydrate 59g; Folate 188mcg; Sodium 548mg; Calcium 162mg; Protein 13g; Dietary Fiber 16g; Cholesterol 0mg

Bistro Chicken Bean Salad
Makes 4 servings (about 2 cups each)
4 boneless skinless chicken breast halves (about 4 ounces each)
1 1/2 teaspoons Italian seasoning
1 teaspoon olive or canola oil
1 package (4 ounces) gourmet salad greens
1 can (15 ounces) pinto beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
4 bacon slices, fried crisp, well drained, crumbled
1/4 cup walnut pieces, toasted
Maple-Balsamic Dressing (recipe follows)

Preparation

Coat both sides of chicken breasts with bouquet garni. Cook chicken in oil in medium skillet over medium heat until browned, 3 to 4 minutes on each side. Reduce heat to medium-low and cook, covered, until chicken is no longer pink in the center, 10 to 15 minutes. Cool slightly; cut or shred chicken into 3/4-inch pieces.
Toss chicken, greens, beans, bacon, and walnuts in salad bowl; drizzle with Maple-Balsamic Dressing and toss.

Maple-Balsamic Dressing
Makes about 1/3 cup

3 tablespoons maple syrup
1 1/2 tablespoons balsamic vinegar
1-2 teaspoons lemon juice
2 teaspoons Dijon-style mustard
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation

Mix all ingredients

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 379; Fat 12g; % Calories from Fat 29; Potassium 602mg; Carbohydrate 30g; Folate 75mcg; Sodium 710mg; Calcium 84mg; Protein 35g; Dietary Fiber 6g; Cholesterol 73mg

Chicken, Bean and Wild Rice Salad
Makes 6 servings (about 1 cup each)
Preparation Time: 10 to 15 minutes

1 package (6.2 ounces) fast-cooking long grain and wild rice, cooked without spice packet, cooled
1 can (15 ounces) Light or Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Light or Dark Red Kidney beans, rinsed, drained
1 can (15 ounces) Black beans or Pinto beans or 1 1/2 cups cooked dry-packaged Black beans or Pinto beans, rinsed, drained
1 can (11 ounces) Mandarin orange segments, drained
1 cup frozen, thawed peas
Raspberry Vinaigrette (recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed
1 can (15 ounces) julienne beets, drained
1/2 cup coarsely chopped toasted pecan halves (optional)

Preparation

Combine rice, beans, orange segments, and peas; pour 2/3 cup Raspberry Vinaigrette over and toss. Season to taste with salt and pepper.
Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup Raspberry Vinaigrette over beets and chicken. Sprinkle with pecans, if desired.
Raspberry Vinaigrette
Makes about 1 cup

1/3 cup olive oil
1/4 cup raspberry or red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange juice

Preparation

Whisk together the all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using.
TIP: To save time, prepared raspberry vinaigrette dressing can be used. To cool rice quickly, spread cooked rice on a cookie sheet and refrigerate.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 445; Fat 13g; % Calories from Fat 24; Carbohydrate 65g; Folate 240mcg; Sodium 1326mg; Protein 26g; Dietary Fiber 12g; Cholesterol 37mg

Welcome to the Online Beans Recipe Book