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The internet is buzzing with dense bean salads right now. After some Tik Tok investigation, I was surprised to learn that I have been making them for years! A big, protein bomb salad that keeps in the fridge all week that I can reach for a couple of times a day keeps me alive when life gets super hectic. It gets better every day as the ingredients marinate in the dressing, too. Instead of a basic vinaigrette, I like to make my favourite Peruvian sauce/condiment for the dressing. Despite the mayo (you can use low-fat mayo), it is not heavy, it is a bit spicy, it’s tangy, and it’s pretty and delicious. You can make this salad vegan using vegan mayo and feta. It is low fat, protein rich, high fibre and dense - it will fill you up and keep you feeling full. I used a combo of white and black beans, but you can use whatever you have. Just remember to make it colourful, crunchy and deliciously beany.

There is nothing better than wrapping your hands around a beautiful soulful bowl of Italian bean soup as autumn comes into the air with its cooler temperatures. This soup hosts lovely tender tasty borlotti beans (also known as Romano beans) in a delightful broth made with garlic, peperoncino, mirepoix, prosciutto and aromatics of fresh thyme and rosemary. More so, a comforting homemade maltagliati (oddly cut) pasta that just adds another level of texture and a touch of umami from beautifully aged Parmigiano. This soup is a huge hug in a bowl. Craving some comfort, try this traditional Italian dish! You won't be disappointed!

This easy skillet meal is comforting, satisfying, and nutritious. Best of all, it comes together in under 30 minutes and makes a great meatless weeknight meal. Serve it with a crusty baguette to soak up all the delicious sauce.

Inspired by Greek flavours, this comforting white bean soup combines the freshness of dill, thyme, and lemon with hearty white kidney beans and kale. With bright citrus notes and earthy herbs, this soup is a cozy yet light dish that’s perfect for a quick weeknight dinner or a relaxing weekend lunch.

Craving a fresh, flavorful twist on traditional Mexican street corn? Look no further than this lighter, healthier alternative. Instead of using heavy creams or sour cream, we've swapped them out for creamy white beans, providing a satisfying texture without the added fat.

These are fudgy and delicious brownies, with a hint of coffee and a pretty peanut butter swirl. They’re gluten free, easily vegan, and contain no refined sugar, making them ideal for those who are diabetic.

Here is a lovely take on a Mexican favourite, slightly deconstructed. Lovely sauteed red kidney beans meet amazing roasted sweet potato, bathed in aromatic spices of cumin, turmeric, paprika and so much more. The mixture lays on a freshly dressed romaine with evo oil and lime juice and comes together with the addition of fresh ripe cherry tomatoes and Kalamata together with a bit of spice from tomato salsa, and sriracha mayo. You cannot have a taco of any kind without some shredded cheese and we put an Italian spin using slightly aged Asiago. Absolutely refreshing, healthy, and so delicious. So worth a try! Make it for taco Tuesday!

This refreshing vegan smoothie is perfect for warmer weather. It is creamy without having to add any dairy products, thanks to the addition of white kidney beans. The beans add fibre and protein to help keep you feeling full as well as vitamins and minerals like potassium, iron, and magnesium that contribute to good overall health. This smoothie is also high in Vitamin C from the orange juice and mango.

Here is a great vegetarian/vegan burger version that packs flavor and texture all in one patty, from the crispy surface to that rich velvety interior. Nice zesty notes from the roasted red peppers, and loads of freshness coming from the lettuce and mango black bean salsa. Looking for a lighter, healthy alternative? This is your best bet! Absolutely scrumptious!