3 flavourful bean recipes

Hearty, delicious and nutrient packed, beans make the perfect side dish any day of the week. Well-seasoned with fresh herbs, ginger or toasted almonds, these tasty bean dishes will encourage even picky eaters to eat their veggies!

Prep time: 5 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients:

• 425 g (1 3/4 c) green beans, trimmed
• 15 ml (1 tbsp) extra-virgin olive oil
• 10 ml (1 tsp) fresh lemon juice
• 2 ml (1/2 tsp) Dijon mustard
• Pinch of ground red pepper
• 45 ml (3 tbsp) smoked almonds, chopped

Instructions:

1. Set a steamer rack in a medium pot filled with 2.5 centimetres (one inch) of boiling water. Put the green beans on the rack, cover and steam until the green beans are tender (eight to 10 minutes).
2. Whisk together the oil, lemon juice, mustard and red pepper. Toss with the green beans and top with the almonds.

Per serving: 

• 102 calories
• 7 g fat (1 g saturated fat)
• 9 g carbohydrates
• 3 g protein
• 4 g fibre
• 0 mg cholesterol
• 44 mg sodium
• 55 mg calcium

Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients:

• 10 ml (2 tsp) extra-virgin olive oil, divided
• 50 g (1/4 c) chopped onions
• 125 g (1/2 c) chopped red pepper
• 1 garlic clove, minced
• 125 g (1/2 cup) chopped tomatoes (fresh or canned)
• 1 can (500 g/16 oz) cannellini beans or small white beans, rinsed and drained
• 5 ml (1 tsp) fresh lemon juice
• Pinch of ground black pepper
• 10 ml (2 tsp) chopped fresh sage, divided

Instructions:

1. Heat five millilitres (one teaspoon) of the oil in a skillet over medium heat. Add the onions, red pepper and garlic and cook until softened (four to five minutes).
2. Add the tomatoes and simmer until only a film of liquid remains on the pan bottom (three to four minutes).
3. Stir in the beans, lemon juice, pepper and five millilitres (one teaspoon) of the sage.
4. Reduce the heat to low and cook until the flavours blend (three to four minutes). Sprinkle the remaining five millilitres (one teaspoon) sage and remaining five millilitres (one teaspoon) oil over top.

Per serving: 

• 108 calories
• 3 g fat (0 g saturated fat)
• 16 g carbohydrates
• 5 g protein
• 4 g fibre
• 0 mg cholesterol
• 31 mg sodium
• 40 mg calcium

For more fibre, use fresh white beans. Soak them overnight, drain them, then cook in one litre (four cups) of water until tender. Drain and proceed with the recipe.

Prep time: 5 minutes
Cook time: 12 minutes
Serves: 4

Ingredients: 

• 450 g (1 3/4 c) green beans, trimmed
• 30 ml (2 tbsp) water
• 10ml (2 tsp) canola oil
• 5 ml (1 tsp) toasted sesame oil
• 2 cloves garlic, minced
• 10 ml (2 tsp) minced fresh ginger
• 30 ml (2 tbsp) soy sauce
• 10 ml (2 tsp) rice vinegar
• 7 ml (1 1/2 tsp) honey
• Pinch of cayenne pepper
• 2 ml  (1/2 tsp) toasted sesame seeds

Instructions:

1. Heat a large nonstick skillet over medium-high heat. When hot, add the green beans and water, cover and steam for two minutes. Uncover and cook until the liquid evaporates.
2. Add the canola oil and sauté until the green beans are almost tender (five to six minutes).
3. Add the sesame oil, garlic and ginger, shaking until the garlic and ginger rest on the pan bottom. Cook for one minute.
4. In a cup, stir together the soy sauce, rice vinegar, honey and cayenne pepper. Pour into the pan and cook until the green beans are coated and tender (about one minute). Scatter on the sesame seeds.

Per serving: 

• 87 calories
• 4 g fat (0 g saturated fat)
• 12 g carbohydrates
• 3 g protein
• 4 g fibre
• 0 mg cholesterol
• 458 mg sodium
• 47 mg calcium

Featuring white beans and green beans, feel good about serving your family one of these three healthy and flavourful bean dishes!