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.

Recipe:

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!

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Recipe:

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.

Recipe:

White Bean, Orange, and Fennel Salad

It’s finally spring and after a winter of eating hearty dishes like brothy beans with polenta, I am ready for main course salads. Fennel, oranges and feta were made to be together and mild, creamy white beans are their perfect partner. Nuts add crunch while the black olives bring a briny hit of salt, fresh herbs keep it fresh. Put it all together, and you get my idea of a perfect bean salad.

Recipe:

French Onion and White Bean Soup

This morning I caught that first whiff of spring in the air. You know the one. It’s earthy and sweet, and the air has the tingle of possibility about it. I love it when the snow begins to melt and even if we do get more of the white stuff, it’s not going to last for long. Of course the days of wearing shorts and sandals are a long way off, but the most important thing is that we’re getting there. Soup weather is still very much in play, and if you’re a French Onion fan, this soup is for you! Any vessel for melted cheese always gets bonus points with me, and French Onion Soup is one
of the best there is. A couple of onions cook down quite a lot in a good glob of butter. Be sure to get them nice and brown too, scraping up all of those lovely bits from the bottom of the pot. This can take about 30 minutes, but the onions only need a nudge here and there with a spoon, so you can multitask if you like, or you can sit at the counter and drink some wine and read a book. Won’t tell which camp I’m in, you’ll have to guess. The addition of creamy white beans makes this soup a hearty affair, with bonus points given for additional fibre and protein. Can’t go wrong with that!

Beans, whether they’re dried or canned, are always in my pantry. Having them there means that soups like this are possible. I know the creamy white beans not only add loads of nutrition to this soup, but they also make it a more substantial meal which will ultimately be more satisfying. White beans are so versatile and nutritious, they’re one of the best things to have stocked in the pantry. 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 soup, you can either cook your own white kidney beans or navy beans, or you can use canned. For more information on beans, and more delicious recipes take a look here.

When it comes to serving this soup, you can use those classic French Onion Soup bowls. You know the ones. Maybe you received them as a wedding present in 1985 and have some tucked away in a cupboard. No oven-safe bowls? No problem, just make some cheesy toast and set it atop the soup. Regardless, French Onion is a very physical soup. You have to break through that lid of crusty cheesy goodness to get to the onions, beans, and broth. Cheese strings are pulled up and out and into the mouth while onion broth runs down the chin. Having napkins close at hand is a must.

Recipe:

Light and Easy White Navy Bean and Tuna Salad

You have everything in one dish with this White Navy  bean and Tuna salad. Beautiful earthy starch from the beans, richness from the tuna, freshness comes in with chopped green onion,  and a simple lime olive oil dressing with salt and pepper gives us enough acidity and velvetiness to make this salad shine. Craving something healthy, bright and oh so flavourful, then this salad is for you!

Visit SugarLoveSpices website.

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?

Bean Basics

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!