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Ingredients -> Beans & Lentils
Baja Fish Tacos
Who says fish can’t be fun? Everyone loves tacos, and these don’t disappoint. Made with black beans – a fiber superstar – and flaky white fish or shrimp, this casual entrée can be served with all the fixings from creamy avocados to spicy salsa. Any way you make it, this dish is high in Vitamin C and low in fat and calories. Serves 6.
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BLT Club Salad
Join the (healthy eating) club! Everyone loves a BLT …except your cardiologist. We’ve created a salad inspired by your favorite sandwich that you can enjoy anytime.There’s plenty of protein in the turkey and turkey bacon, lots of fiber in the mixed greens and garbanzos, and “good” fats in the avocado. This salad is just what the doctor ordered! Serves 4.
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Chipotle Black Bean Chili
For our Chipotle Black Bean Chili, we found the beans on sale for 79 cents a pound. In terms of nutrition, black beans are rich in protein and calcium as well as fiber. We used water instead of more expensive chicken stock, because the spicy chipotle will heat up the taste as much as you want. Start with just a little; more chipotle can always be added. So, ask your friends over for a game night and know that you’re serving up a winning menu! Serve with green salad and baked tortilla chips. Serves 12.
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Edamame and Black Bean Salad
Serve up some soy joy! Low-fat, high protein crisp edamame, fiber-rich black beans, and crunchy cabbage get tossed in an Asian vinaigrette for a “superfood” slaw that provides 100% of your daily dose of iron and folate. A great “make-ahead” dish because it gets better as it marinates. Serves 6.
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Festive Bulgur Salad
In our taste tests, teens gave this recipe high fives—and so did the adults! Served heated or at room temperature, it complements a variety of meals. Serves 4.
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Garbanzo Beans and Tomato Curry
Don’t let curry intimidate you—this recipe is as simple as it is delicious. The nutritional value of the garbanzo beans (also known as chickpeas) allows this dish to stand alone or be served with fish or grilled chicken. Serves 4.
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Hearty Spinach and Bean Soup
Make Popeye proud! This satisfying soup is ready faster than you can say “I am what I am!” Fresh spinach, low in calories and high in phytonutrients, protein-packed beans and dashes of cinnamon and cumin make this soup super delish! Add depth with fire-roasted tomatoes or smoked paprika. Serves 4.
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Indian Spiced Lentils and Squash
Invite a vegetarian for dinner! Little lentils are packed with heart-healthy fiber and folates and they’re a vegetarian staple because they’re so satisfying. This dish also features naturally sweet butternut squash, an excellent source of potassium and Vitamins A and C. Serves 4.
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Italian White Beans and Garlicky Swiss Chard
A lush combination of flavors teams with great nutrition for a double bonus dish. Serves 4.
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Mama’s Italian Chicken Dinner
The title of this menu evokes family dinners — warm, cozy and satisfying. All the chef needs to add is good company and conversation. This recipe can be expanded for a crowd. Leftovers are great for during the week. Serves 4.
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