Better with Beans
Low in fat and packed with fibre, beans are a source of quality protein and are extremely
versatile. Whether baked into muffins, added to tacos, or mixed into any favourite dish, the mild,
complementary flavour helps everyday families make healthy choices easier and every meal
better—everything is Better with Beans.
Sign-up to receive tasty bean recipes right to your inbox!
Black Bean and Couscous Salad with Basil Lime Dressing
It’s the middle of August already, and summer is heading into its final stretch. I don’t know where the time went, but here we are. Scratch that. I totally know where the time went. Into baking cookies! If you follow me on Instagram and Facebook, you know that I’ve been super busy making cookies to sell at the Saskatoon Farmers’ Market. And sell I have! The last few weekends I’ve been sold out completely, which makes me very happy. I love baking cookies and I love that my fellow Saskatonians love eating them! I have managed to escape from my kitchen here and there for a few days at a stretch, so my summer hasn’t been all the cookie dough all of the time. But it’s close!
When my days are busy with the butter, sugar, and flour, I need quick lunches to keep me energized for all of that cookie scooping. Like this Black Bean and Couscous Salad! Couscous is a treasure to have in your cupboard as it literally cooks in under 10 minutes, and you can toss it with anything to make wonderful salads and side dishes. While you’re reaching for the couscous, grab that can of black beans while you’re at it. Beans, whether they’re dried or canned, are always in my pantry. Having them there means that easy salads like this are possible. I know the black beans not only add loads of nutrition to this salad, but they also make it a more substantial meal which will ultimately be more satisfying. Black beans are so versatile and nutritious, they’re one of the best things to have stocked in your cupboards. Protein-packed and high in fibre, beans can be used in all sorts of recipes for dips and spreads, stews and chili, salads and pasta, heck even smoothies and brownies! Ontario is a hub of bean production in Canada, with over 1200 farmers growing eight types of beans. Most of these (80-90%) will be exported around the world. Beans are super rich in a variety of vitamins, minerals and other nutrients, and they’re inexpensive to buy. Beans check all of the boxes. And they taste so good! For this hearty salad, you can take a shortcut and use canned black beans, or you can cook dried black beans.
The mild flavour of the couscous and black beans is punctuated by roasted sweet potato, kale, feta cheese, toasted almonds, and red onion. So many healthful and delicious ingredients are packed into this hearty salad. It’s a super food city! The real kicker is the punchy vinaigrette, which balances everything out quite nicely. Vibrant and herbaceous, it takes the flavour up a notch, and I daresay the salad tastes better after it’s left to chill in the fridge for an hour or two. This is a super salad you can pack into jars and take on picnics, pool-side lunches or wherever the last of the summer days take you.
Quinoa, Corn and Kidney Bean Salad
You can’t go wrong with a fresh and bright quinoa salad with kidney beans, fresh corn, tomatoes and feta cheese. This is the perfect recipe to make on the weekend and enjoy for lunches throughout the week.
Creamy White Bean Pasta with Garlic and Rosemary
This creamy, white bean pasta with garlic and rosemary is an easy and affordable weeknight pasta dish made with only 6 ingredients. The garlic and rosemary add loads of flavour and the white beans adds fibre and plant-based protein to make this an easy and satisfying meal.
Cannellini, Tomato, and Olive Crostini
Summer is upon us and we are always looking for those fresh, healthy, delicious foods that just tantalize our taste buds and make us feel good. Well, we have just the recipe for you: Cannellini, tomato, and olive crostini! A delightful appetizer or light lunch that packs nothing but flavor and texture, from the starchy velvety cannellini beans bathed in a sweet smoky tomato sauce all atop a lovely pan-grilled baguette slice that has just a hint of rubbed garlic and olive oil. Purely scrumptious and delicious! Give them a try, so worth it!
Herbed Navy Bean Fritters
Think of this recipe as a base template that you can make your own. Creamy navy beans can adapt to any flavour profile so feel free to experiment. I am showing you a nice, lovely version that tastes like spring to me but feel free to change up the fresh herbs. You can also add in a handful of corn or diced tomato, leftover diced roasted peppers, your favourite spice blend in place of the za’atar – it’s a very forgiving recipe that is easily played with.
I serve these on their own, with hummus or tzatziki, a smear of labneh – really, they are great with any dip or spread that you like. Garnish with more fresh herbs, the left over green onion and chili slices, a drizzle of hot sauce ( I use chili crisp)
If you don’t need to keep this vegan, they make a great base for poached eggs with a side of greens for a delicious brunch dish. They reheat well and any leftover batter can be kept in the fridge for a couple of days too.
Types of Beans
Ontario grows nine types of beans. Learn more about each variety here.
Nutrition & Health
It’s commonly known that beans are good for you — but do you know how good?
Learn how to properly store, select, soak and cook Ontario beans.
Better with Beans
Learn more about this amazing superfood
and why everything is better with beans!