5 Bean Recipes From Around the World

From hearty stews in Latin America to comforting curries in India and savory salads across the Mediterranean, beans have long been a staple ingredient in cultures around the world. This week, we’re sharing five recipes that celebrate the incredible cultural diversity and delicious versatility of beans.

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Thai Edamame Salad

Make it a Full Plate Meal:  Pack a serving of this salad for a refreshing lunch at the office. A fresh orange would pair nicely with this meal.

75% water-fiber foods – quinoa, shelled edamame, red cabbage, baby spinach, carrots, jalapeño, orange
25% foods – dressing, peanuts

Peruvian Beans

Make it a Full Plate Meal: Serve over brown rice, or for a different variation, atop baked potatoes. Top with fresh avocado slices. This recipe is a perfect example of how to use bacon as a seasoning rather than the main event. You can also completely leave it off. If you can’t find Peruvian beans at your market, use pinto beans.

75% water-fiber foods – beans, white onion, garlic, tomatoes, amarillo paste, tomato paste, bell peppers, carrots, brown rice, avocado
25% foods – oil, bacon

Garlic Parmesan White Beans

Make it a Full Plate Meal: This delicious Italian side dish would be wonderful atop farro and served with a simple Italian side salad.

75% water-fiber foods – garlic, cannellini beans, tomatoes, pepper, fresh parsley, lettuce, cucumber, black olives, red onion, farro
25% foods – oil, parmesan cheese, pecorino cheese, croutons

Lentil Taboulleh

Make it a Full Plate Meal:  Serve inside a pita pocket for a fun lunch. Fresh cherries would be a tasty accompaniment to this meal.

75% water-fiber foods – green lentils, parsley, mint, red onion, cucumber, cherry tomatoes, cherries
25% foods – olive oil, whole wheat pita

Chickpea Curry

Make it a Full Plate Meal: Serve your chickpea curry with brown rice. Fresh mango slices would be a delicious sweet treat at the end of the meal.

75% water-fiber foods – onion, garlic, ginger, chickpeas, tomato sauce, kale, brown rice, mango
25% foods – oil, low-fat coconut milk

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.