Diverse Bean Dishes

Diverse Bean Dishes

This recipe showcases the versatility of beans by combining three delicious vegan dishes: a creamy white bean dip, a smoky black bean chili, and a hearty lentil risotto. Perfect for meal prep or a flavorful, plant-based feast.

4 servings
mainsappetizers
#easy#vegan#healthy#flavorful#meal-prep#versatile#plant-based#comfort food#high-protein#weeknight dinner

Instructions

  1. 1

    For the Creamy White Bean Dip: Combine white beans (2 cans), extra-virgin olive oil (2 tbsp), lemon juice (2 tbsp), fresh rosemary (1 tsp), fresh basil (1 tsp), garlic (2 cloves), sea salt (0.5 tsp), and ground black pepper (0.25 tsp) in a food processor. Blend until smooth and creamy.

  2. 2

    For the Smoky Black Bean Chili: Sauté yellow onion (1 chopped) in a large saucepan until softened, about minutes (5) (timer: 5). Add garlic cloves (3 minced) and cook for minute (1) more (timer: 1). Stir in black beans (2 cans), chopped tomatoes (1 can), chipotle peppers in adobo sauce (1 tbsp), vegetable broth (2 cups), cumin powder (1 tsp), chili powder (0.5 tsp), smoked paprika (0.5 tsp), and kosher salt (0.5 tsp). Bring to a simmer and cook for minutes (20), allowing flavors to meld (timer: 20).

  3. 3

    For the Creamy Lentil Risotto: Sauté shallots (2 minced) in olive oil (1 tbsp) in a large pot for minutes (3) (timer: 3). Add dry green lentils (1.5 cups) and dry brown rice (1 cup), stirring to coat. Gradually add vegetable broth (4 cups), one ladle at a time, stirring frequently until absorbed before adding more. This should take about minutes (25) (timer: 25). Meanwhile, blend soaked cashews (0.5 cup), white miso paste (2 tbsp), and nutritional yeast (2 tbsp) with enough water to make a smooth cream. Stir this cashew cream into the risotto. Fold in zucchini (1 diced) and sweet potato (1 diced), cooking until tender. Season with sea salt (0.5 tsp), ground black pepper (0.25 tsp), chopped fresh parsley (2 tbsp), and lemon zest (1 tsp).

  4. 4

    Serve all three dishes together or individually. Garnish as desired.

Nutrition Facts

Per portion

250
kcal
15
Protein (g)
30
Carbs (g)
8
Fat (g)

Macronutrients

Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Fiber 10 g
Sugars 3 g

Micronutrients

iron
3mg
55% DV
sodium
200mg
35% DV
calcium
25mg
10% DV
potassium
250mg
21% DV
vitamin a
50mcg
22% DV
vitamin c
10mg
44% DV
vitamin k
20mcg
67% DV