Heart Healthy Bean Recipes

Beans are packed with protein, fiber, and minerals, without the saturated fat and cholesterol, which is why heart experts recommend them. Here are five delicious recipes you can try to add more beans to your meals.

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Hoppin' John

Make it a Full Plate Meal: Enjoy the meal as directed in the recipe. Choose your own 25% item. Grilled fish or tofu would work well here.

75% water-fiber foods – onion, celery, bell pepper, garlic, collard greens, black-eyed peas, diced tomatoes, brown rice
25% foods – oil, your choice

Turkey Chili

Make it a Full Plate Meal: Serve your turkey chili atop brown rice, with shredded lettuce, pico de gallo, guacamole, and a sprinkle of shredded cheese. If you don’t eat turkey, leave it out and double the amount of beans.

75% water-fiber foods – onion, pinto beans, black beans, diced tomatoes, corn, tomato paste, green onions, lettuce, tomatoes, jalapenos, cilantro
25% foods – oil, turkey, cheese

Three Sisters Soup

Make it a Full Plate Meal: Serve a double portion of this soup with homemade cornbread on chilly nights.

75% water-fiber foods – corn, kidney beans, onion, celery, pumpkin, fresh sage
25% foods – cornbread

Sauteed Zucchini, Tomato, and Chickpea Ragout

Make it a Full Plate Meal: Plate this meal as directed in the recipe. Use this chickpea recipe in the ragout.

75% water-fiber foods – zucchini, squash, crushed tomatoes, chickpeas, fresh tomatoes, cucumbers, celery, onion, cilantro
25% foods – dressing, couscous

White Bean Avocado Wrap

Make it a Full Plate Meal: Assemble the wrap as directed in the recipe. Serve with fresh orange slices for dessert.

75% water-fiber foods –carrots, cabbage, romaine lettuce, spinach, tomatoes, cilantro, white beans, avocado
25% foods – whole wheat tortillas, dressing

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