Not only are beans easy to cook with, but they’re also a great source of plant-based protein and fiber. Whether you’re partial to kidney beans, pinto beans, cranberry beans, or black beans, there are myriad recipes of healthy dishes you can whip up. Traditional black beans have 2.6 grams of protein per tablespoon. Take note that although they’re high in protein, they’re also high in carbs, with 8 grams per tablespoon so if you’re watching your carbs, then lower your intake.

Beans are fun to cook with since they don’t require much work (unless you buy them in the bag and then you need to soak them overnight). All you need is some creativity when it comes to deciding which recipe you want to create next. When you buy canned beans, they only take about 5 minutes to heat up and cook. So it’s up to you to choose delicious recipes that everyone in your family will love tonight. We made it easier for you by identifying different recipes that call for a can of beans and a few other easy-to-find ingredients.

1. Fully Loaded Black Bean Nachos with Dairy-Free Cheese and Jalapenos

These nachos are gluten-free, vegan, and perfect to make when you’re entertaining or need a quick and easy recipe when the kids are hungry. They are full of fresh flavors with fresh parsley and tomatoes, spicy jalapenos, crunchy radishes, and tangy lime juice. Let me tell you, you will taste the difference between homemade salsa compared to store-bought salsa so don’t skip out on making your own. Buy organic and fresh produce and you will taste the difference in freshness. Scroll down to find everything you will need to get started. This recipe was created by Hannah Sunderani, or @twospoons.ca.

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2. Sweet Potato Mushroom Guacamole Burgers

Stay indoors and cook these burgers. For people who aren’t allowed to have grills in their apartments or don’t want to step foot outside, these burgers are the perfect alternative. Place them on a baking sheet and broil them in the oven.

And you guessed it, these sweet potatoes and mushrooms are made with black beans and oats, so the texture has the same denseness as a meat patty. The flavors of the spices and freshness of the guacamole make this burger a filling meal. You won’t have to worry about making dessert or extra sides for your family. The recipe developer Gina aka @healthylittlevittes recommends serving these tasty burgers with a little dipping sauce and a side of french fries.

3. Vegan Italian Meatballs

Here’s another recipe by the skilled plant-based chef, Gina aka @healthylittlevittles. There are a variety of different vegan frozen meatballs sold at grocery stores now and some of my favorites include Gardein Meatless Meatballs and the Trader Joe’s Meatless Meatballs (which I had last night with a bowl of spaghetti). But, some of these frozen meals are high in sodium and carbohydrates. Luckily I found this meatless meatballs recipe by @healthylittlevittles which is made with real ingredients, no preservatives, and has a “meat-like” texture. This recipe is very easy to follow and you can eat them with a bowl of pasta, make a meatball sandwich, or simply by themselves. Scroll down for everything you need to make these delicious and flavorful meatless meatballs.

4. Black Bean Falafel (Baked & Oil-Free)

It’s time for a healthy lunch! Before you start to note that this recipe makes 20 falafel balls and doesn’t include the recipe for the salad. How you make them into a dish is your choice: maybe it’s in a salad or you can make a Greek-style falafel and pita wrap with a tahini sauce. This recipe calls for 1 1/2 cups of cooked black beans so you will have some extra leftovers to make the other recipes on this page. If you want to make this salad below, slice up some cucumbers, and tomatoes, drain your canned corn, and chickpeas, and squeeze some fresh lemon over spinach or your choice of greens. This recipe was created by the talented @vegamelon and served to you by The Beet. Scroll for everything you need to know on how to make these healthy baked falafels.

5. Mung Bean Salad

Don’t be put off by the long ingredients list, this salad is super easy to make a packed with vegan protein. This mung bean salad has a European twist to the style of serving. The recipe is created by the talented Kimberly Espinel, the master behind @thelittleplantation. She is a plant-based blogger based in the UK and makes dishes inspired by her heritage.

This salad makes a large portion so it will be great to serve to your family or save for leftovers. It will keep fresh in the fridge for up to 2-3 days. You will love the flavors of the spices juxtaposed with the sweet taste of Apple Cider Vinegar and maple syrup mixed together. Scroll down for the recipe.

6. Super Healthy Cookie Dough Brownie Bars

These brownies are a lot ‘healthier’ than the traditional store-bought brownie mixes or pre-packaged vegan brownies. This recipe makes 9 brownies and each one is 167 calories and has 7 grams of plant-based protein. They’re created by the master of chocolate and peanut butter combinations, Ciarra @peanutbutterpluschocolate. If you haven’t checked out her recipes I would advise you to do so because they are absolutely drool-worthy.

You might be confused as to why these brownies are ‘Super Healthy.’ Well, these brownies are made with real ingredients like black beans and bananas. Your kids will dive into the whole batch and scoop vanilla dairy-free ice cream to top off their sundae. Scroll down for the recipe and get baking with your black beans.

7. Gluten-Free, Oil-Free, and Vegan Enchiladas

And last but not least, here is the final recipe to make using your can of black beans. These easy-to-make enchiladas are full of zesty flavor and are topped with a fresh cheesy sauce made with sweet potatoes and nutritional yeast. Serve this dish with a side of fresh salsa, guacamole, and chips, and you have yourself a fiesta! Kids will enjoy this Mexican-inspired dish and want to have it for dinner again and again. This recipe was made by a mother of 4 children, Corey Taylor, also known as @thevegansix. Her recipes tend to feed her entire family of 6 so you can make this dish at home and not worry about having enough food. Scroll down to find out how to make these delicious and fresh vegan enchiladas.

If you have a favorite recipe you would like to share with The Beet, send us an email at info@thebeet.com or DM us on IG @thebeet! We would gladly love to know what you are cooking and feature your recipe on our website.

The post 7 Protein-Packed, Easy Recipes to Make With a Can of Beans appeared first on The Beet.

Gluten, for anyone unfamiliar with the term, is a protein found in grains such as wheat, barley, and rye and it exists in most bread, pasta, pizza crust, cereal, and beer. Anyone with celiac disease has an immune reaction that is triggered by gluten but many people avoid gluten because they find it is inflammatory in their digestive system. Rice and corn starch generally do not contain gluten (unless cross-contaminated in the processing plant), and neither do quinoa and buckwheat so gluten-free products often use these or other flour substitutes.

Whatever your reason for seeking out gluten-free snacks, the list of plant-based options includes products that are packed with good-for-you ingredients such as leafy greens, corn, root vegetables, kale, cauliflower, and peas. As far as packaged snacks go, these selections contain something to recommend them, such as extra fiber or whole grains, and are readily available for purchase at your local store or online.

Editor’s Note: If you have Celiac disease or severe sensitivities or allergies to gluten, it’s always important to do your own research and look for labels that warn of possible cross-contamination before deciding what products are safe for you to eat.

For all the Beet Meters, check out the 

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2. Harvest Snaps Lightly Salted

If green peas were crossed with chips the result would be these lightly salted gems by Harvest Snaps. The baked green pea snack crisps will satisfy your need for something crunchy. The first and main ingredient is legumes and a serving contains five grams of protein. They are light tasting and not too strong making them appealing to all ages.

3. Brads Crunchy Kale Nacho

What makes Brads Crunchy Kale stand out in the world of snacks is they are air-dried instead of baked or fried. This nacho-flavored vegan snack is organic and packs a serious flavor punch. The kale is dehydrated at low temperatures to remove the water and allows them to retain nutrients and antioxidants. They are spicy with a strong zesty aftertaste. They also come in red bell pepper flavor.

4. Siete Grain Free Tortilla Chips Sea Salt

You’ll love these chips, made with only five ingredients they use cassava flour which is gluten and grain-free. They are light, fresh, and crispy with just the right amount of sea salt. Their texture is spot on with a clean aftertaste and nothing lingers. Siete Grain Free Tortilla Chips also come in vegan, dairy-free ranch.

5. Forager Project Leafy Green Vegetable Chips

The moment you open the Leafy Green Vegetable Chips bag you can smell the spices and see the seeds and grains in each chip. They are certified vegan and super crunchy with an enjoyable texture. They taste healthy and full of goodness. The Cheese Greens are seasoned with non-dairy cheddar and can certainly compete with any mainstream tortilla chips.

6. Love Corn Habanero Chilli

If you love spicy snacks, you will be obsessed with Love Corn’s Habanero Chilli flavor. Consider yourself warned, these corn nuts are fiery. As soon as you open the bag, the smell of corn and spice is strong. These savory roasted kernels is packed with flavor, crunchy, and (made with just four ingredients) they taste healthy. Order a box of 20 from their website or start slowly with a single bag at stores such as CVS. Love Corn also comes in BBQ, Sea Salt, and Salt & Vinegar.

7. Trader Joe’s Cauliflower Crisps

Trader Joe’s did it again with their unique gluten-free Cauliflower Crisps. These rounds are super thin and surprisingly crunchy – perfect to dunk into hummus or load them up with dairy-free cheese. They taste healthy and smell great and the texture is spot on with no after-taste.

The post The 7 Best Plant-Based and Gluten-Free Pre-Packaged Snacks to Buy Now appeared first on The Beet.

If you prefer a more plant-forward patty, try these below that all pass our taste and health test. They also all come in under 150 calories. A number of these veggie patties also tend to be lower in calories, fat and sodium than their faux meat counterparts.

For all the Beet Meters, check out the best vegan products. 

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1. Hilary’s Black Bean Veggie Burger

Hillary’s has eight plant-based veggie burgers to choose from. All eight burgers are made from healthy and clean ingredients. Besides being plant-based, these veggie burgers are all gluten-free and soy-free too. One of our favorites is the Black Bean Veggie Burger which is made of black rice, adzuki beans, sweet potato, and spinach. This burger has only 160 calories with 4g of protein, and 3g of fiber. These burgers are best cooked in the oven.

2. Wholesome Pantry Sweet and Spicy Pepper Veggie Burger 

This veggie burger hits on the perfect combination of sweet and savory, and because it’s loaded with good-for-you ingredients like brown rice, veggies, oats, and spices it keeps you full. My favorite way to prepare this burger is in the air frier or pan-frying it to give it a nice, crispy meat-like char. While it won’t fool anyone into thinking its meat, the blend of veggies is so flavorful that even a meat-eater would love it.

3. Trader Joe’s Masala Burger

If you are into a little Indian spice, this is the patty for you. It’s flavored with just the right amount of spice and taste almost more like a masala-flavored potato dish than a veggie patty. This makes it also very versatile and can function for more than a burger patty; stick it in a pita with some vegan mayo and greens, dice up and throw on a salad … or just eat it straight up! It’s a unique tasting patty that is not trying to be meat-like or anything else; it is what it is. With the higher fat content (which has 8 grams in one serving, mostly derived from canola oil) it tends to be a little on the greaser side, but for only 120 total calories, it’s certainly worthwhile.

4. Dr. Praeger’s Heirloom Bean

This bean patty amalgamates with veggies to make a delicious plant-based burger. It’s so good, you can eat as a snack on its own, or of course, in a bun. These patties are also gluten-free, soy-free, and non-GMO.

The Heirloom beans hold up better (more firm) than some of the other Dr. Praeger’s patties, so for something with structure, opt for this one. It has only 130 calories, with 6 grams of fat and 4 grams of fiber. It tends to be lower in protein, with 2 grams per patty. You can microwave it, but an oven or air fryer is recommended to achieve ultimate consistency. Sometimes Dr. Praeger’s burgers tend to get a little mushy, so careful cooking is recommended.

5. Qrunch Quinoa Burgers

With only 140 calories, 4 grams of protein, and 4 grams of fiber, this quinoa-forward burger has a perfect amount of crunch on the outside and softness on the interior. You can certainly taste that it’s made from quinoa, but it’s not bitter; it has a nice balance of flavors, almost a buttered quinoa taste to it. As a bonus, it’s super easy to make: you can pop in the toaster or cook in the oven, a stovetop skillet, or on the grill.

6. Amy’s Kitchen Black Bean Veggie Burger

This is a nice, sturdy burger you can feel confident throwing on the grill. Made primarily of bulgur wheat, mushrooms, and black beans, it packs about 6 grams of protein and only 130 calories. It has a little bit of a sweet and spicy taste which gives it a nice amount of Mexican-inspired flavor and great on a bun with avocado to balance the spice.

7. Gardein Black Bean Burger

With 140 calories, 7 grams of fiber, and 6 grams of protein, this is a pretty well-balanced bean burger. It’s also gluten-free. It is a little high in sodium, 420 mg (about 18% of your recommended daily intake).

The post The 7 Best Store-Bought Vegan Burgers That Are Better Than Meat appeared first on The Beet.

For some extra protein, I’ve also added some edamame beans. Edamame beans have become a bit of a staple for me, adding them to many of my plant-based dishes. Edamame is soybeans that come from the pod. I buy mine frozen and steam them for 3-6 minutes. (You want them to be al-dente and not overcooked. Overcooked edamame are mushy and dry – kinda gross).

Prep Time 15 minutes
Total Time 30 minutes
Servings 2 people

Vegan and Healthy Buddha Bowl

Ingredients

Buddha Bowl

• 1 heaping cup quinoa, cooked*
• 1 handful baby greens (spinach or lambs lettuce)
• 1/4 cup cucumber, chopped
• 1/2 zucchini, spiralized or grated
• 1/3 cup purple cabbage, thinly sliced
• 1/2 cup edamame beans
• 1 avocado

Mustard Paprika Dressing

• 2 tbsp olive oil
• 2 tbsp apple cider vinegar
• 2 tsp dijon mustard
• 1 clove garlic, finely chopped
• 1/2 tsp paprika
• Pinch salt

Instructions

1. Prepare the veg: chop the cucumber, spiralize zucchini using a spiralizer (or grate with a cheese grater), thinly slice cabbage using a mandoline or a sharp knife. If using frozen edamame, steam for 3-5 minutes until al-dente.
2. Between two bowls, divide cooked quinoa*, leafy greens, cucumber, zucchini, cabbage, edamame beans, and avocado.
3. Prepare the dressing by mixing oil, apple cider vinegar, mustard, diced garlic, paprika, and salt.
4. Stir well with a fork to combine. Pour dressing over buddha bowl, using as much as desired.

NOTES
*To make 1 cup cooked quinoa: combine 1/3 cup quinoa and 2/3 cup water in a pot. Bring to a boil, then reduce heat and simmer for 12-15 minutes.
I like to prepare a big batch of quinoa to last me through the week, so it’s ready for buddha bowls like this. Quinoa will keep in the fridge for up to one week.
Mustard Paprika Dressing will keep in fridge for up to 5 days.
I’ve used a spiralizer to make my zucchini into noodles, however it’s not necessary for this recipe. If you don’t have one simply grate the zucchini using a cheese grater.
I’ve used a mandoline to thinly slice my cabbage, however, it’s not necessary for this recipe. If you don’t have one simply slice the cabbage very thinly with a sharp knife.

Nutrition Note: Information is a rough estimate
Calories: 465kcal | Carbohydrates: 38g | Protein: 11g | Fat: 32g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Sodium: 252mg | Potassium: 1156mg | Fiber: 12g | Sugar: 3g

The post Vegan Buddha Bowl With Quinoa and Vegetables appeared first on The Beet.

I find eggplant a great substitute for meat-based dishes. Eggplant has a nice meaty texture and great binding potential. It’s also a nice alternative to using mushrooms in recipes, which is a popular ingredient in vegetarian cooking. However, I notice that people either love or hate mushrooms and so I wanted to show you another option for a comforting “meaty dish” in case you’re planning to host a get-together and want to avoid a food preference mishap. Low and behind these vegan meatballs! They are made by combining eggplant, lentils and oat flour for a cozy pasta and meatballs dish that will charm any vegan skeptic.

Why it’s healthier: Eggplant is a high fiber and low-calorie food that has been linked to lowering cholesterol, promoting weight loss and managing blood sugar.

Healthy ingredients: Vitamin C, potassium, magnesium, calcium, phosphorous, vitamin A, beta carotene, folate

The post How to Make The Best Meatless Meatballs With Eggplant and Lentils appeared first on The Beet.

I can promise you, this vegan cheesecake is a recipe to be cherished. And certainly a plant-based recipe worth sharing! I challenge you to share this Chocolate Peanut Butter Cheesecake with any vegan skeptic and see just how quickly they convert. The flavors in this cheesecake are chocolatey and decadent. With a creamy and smooth filling and a thick crunchy cocoa crust. All-in-all, it’s a flawless cheesecake recipe that will wow your loved ones. So, let’s get started on how to make this perfect vegan chocolate peanut butter cheesecake.

The post Vegan Chocolate Peanut Butter Cheesecake appeared first on The Beet.

Sweet Potato Alfredo Noodles

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 1 hour

Servings 4 people

Ingredients

Alfredo Sauce:

• 1 cup raw cashews, soaked overnight
• 1/4 cup nutritional yeast
• 3 cloves garlic
• 1.5 lemons, juiced (approx. 4 tbsp)
• 1 cup water, plus more if needed
• 1 tsp onion powder (optional)
• 1/4 tsp salt

For the noodle dish

• 3 sweet potatoes, peeled and spiralized (about 1kg)
• 4 tsp coconut oil
• 10 sprigs asparagus (about 300g)
• 2 handfuls fresh baby spinach (about 85g)
• 10 sun-dried tomatoes, chopped (about 100g)

Instructions

1. Begin by making your vegan alfredo sauce. In a blender add soaked cashews* (strained), nutritional yeast, garlic, lemon juice, water, onion powder (optional) and salt. Blend until creamy and smooth.
2. If you haven’t already, peel and spiralize your sweet potatoes into thin noodles. Chop the white ends off asparagus and discard, keeping the fresh green tips. Then chop green tips into bite-sized chunks.
3. In a skillet add 2 tsp (10 ml) coconut oil, bring to medium-high heat. Add baby spinach and chopped asparagus, cook until spinach has wilted and asparagus has gone bright green in color (3-5 minutes). Pour into a bowl and set aside.
4. Add 2 tsp more coconut oil to skillet and add spiralized sweet potato noodles. Cook sweet potato on medium-high heat, until sweet potato noodles begin to soften and are almost al-dente (8-10 minutes).
5. Pour vegan alfredo sauce into pan and toss to combine. Continue cooking sweet potatoes until sauce has thickened and sweet potatoes are al-dente (approx. 5 more minutes). Optional to add splashes more water to thin the sauce if desired. Add the sautéed spinach and asparagus to the dish as well as chopped sun-dried tomatoes, mix to combine. Scoop sweet potato alfredo noodles into bowls and serve.

Nutrition Notes: Nutrition information is a rough estimate.
Calories: 589kcal | Carbohydrates: 84g | Protein: 21g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Sodium: 847mg | Potassium: 2015mg | Fiber: 15g | Sugar: 25g

31 Delicious, Plant-Based Recipes to Make on Repeat

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The post Sweet Potato Noodles with Vegan Alfredo Sauce appeared first on The Beet.

Enjoy this blueberry banana baked oatmeal for breakfast. I like mine served with coconut yogurt. Or, take a slice for dessert with a scoop of vanilla ice-cream.

No doubt, you’re going to love this cozy recipe as much as we do. Now, let me tell you exactly how to make this baked oatmeal, so you can enjoy it pronto.

Nutrition Notes: Information is a rough estimate 
Calories: 277kcal | Carbohydrates: 34g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Sodium: 267mg | Potassium: 267mg | Fiber: 5g | Sugar: 15g | Vitamin A: 28IU | Vitamin C: 5mg | Calcium: 129mg | Iron: 1mg

The post Blueberry Banana Baked Oatmeal appeared first on The Beet.

The post Spirulina Bliss Balls With Almond Butter and Oats appeared first on The Beet.

They are vegan and gluten-free. These brownies are ultra-rich and fudgy. Crisp on the outside, yet moist and decadent on the inside. Then topped with easy homemade strawberry jam. There is no better combo on earth.

The post Chocolate Fudge Brownies With Homemade Strawberry Jam appeared first on The Beet.