Snack

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.

Get ready to tantalize your taste buds with the vibrant and refreshing flavours of this Cucumber Salad with Beans! Crisp English cucumbers, white pea beans, and zesty red onion unite in a medley of deliciousness. The dressing, bursting with notes of sweet, salty and sour, will take your entire meal to the next level.

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.

This recipe is a delicious combination of creamy white beans sauteed spinach, garlic, onions and chili flakes piled onto your favourite toast and topped with provolone cheese. This recipe comes together in about 20 minutes and is hearty and comforting.

The perfect combination of savoury sausage, hearty beans, and aromatic spices encased in a buttery, flaky puff pastry. These sausage and bean rolls are a mouthwatering treat that will pass as a sophisticated appetizer at a party or an afternoon snack for your kids to dunk in ketchup!

It’s August in Ontario, meaning tomatoes, corn, and zucchini are at their best. This salad makes the most of our late summer harvest. We are adding crispy cranberry beans for a proteinpacked crunch that is gluten-free, low fat, and delicious flavour. These addictive beans also make a great snack. I like to throw them into a bowl with roasted nuts and dried cranberries.

When the craving for nachos strikes, this loaded version with black beans, corn and chorizo is easy to make and super satisfying. This is a terrific combination of flavours and textures, with the black beans giving a boost of extra protein and fibre. Have bowls of favourite toppings on the table so everyone can make them their own.

Roasted red pepper and white bean dip is an easy, flavourful and healthy appetizer. The dip is slightly sweet and smoky from the red peppers and pairs well with the crunchy pita chips. Serve it as an appetizer for guests or enjoy as a healthy snack anytime.

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!