Recipes Featuring Kidney Beans

fullplateapprovedrecipes recipe
Spaghetti with bean meatballs

Beans are a great source of protein, iron, and fiber all packed into a delicious packet. Here are 5 recipes that feature different kinds of kidney beans.

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Bean Meatballs and Spaghetti

Make it a Full Plate Meal: Spaghetti might be a 25% ingredient, but if you choose whole wheat pasta, it tends to be more nutrient-dense. Stick to a small serving and use the sauce and meatballs liberally since that is where the fiber is in this meal. Steamed broccoli and carrots round out the meal perfectly.

75% water-fiber foods – beans, onions, garlic, oats, diced tomatoes, fresh basil, broccoli, carrots
25% foods – pasta, parmesan

Mediterranean Bean Salad

Make it a Full Plate Meal: Pack your salad with the veggies and only use enough dressing to add just enough flavor to cut down on fat and ensure the 25% doesn't creep into the 75% portion of the plate. A fresh pear would taste just right after this meal.

75%water-fiber foods – cannellini beans, garbanzo beans, cherry tomatoes, cucumbers, onions, peppadew peppers, olives, bell peppers, artichokes, basil, garlic, pear
25% foods – dressing

Red Kidney Bean Curry

Make it a Full Plate Meal: Serve your curry on top of brown rice. The 25% part of the plate is open to anything else you might like to add. I'd probably have a small portion of ice cream after this meal.

75% water-fiber foods –  kidney beans, ginger, garlic, onions, cilantro, tomatoes, brown rice
25% foods – your choice

Crudités Platter

Make it a Full Plate Meal: Focus on filling your plate with veggies and bean dip since those are the foods that are full of fiber. For the 25% of the plate? Choose one of the other dips and a slice of whole wheat bread.

75% water-fiber foods –cucumbers, snap peas, carrots, tomatoes, cannellini beans, basil
25% foods – feta, oil, butter, dry cherries, honey, bread

Puerto Rican Canned Beans Recipe

Make it a Full Plate Meal: Serve your Puerto Rican beans on top of cooked quinoa. Chicken, fish, or tofu could go in the 25% part of the plate.

75% water-fiber foods – onions, potatoes, cilantro, kidney beans, cannellini beans, sofrito
25% foods – chicken/fish/tofu

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

If you're not convinced to add more beans to your plate yet, watch this workshop with Diana

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