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Kripalu Recipes: Beans

Black Bean Casserole
Bean Dip Sandwich

This month, Danny Arguetty, a Kripalu nutritionist and certified yoga teacher, shares his love of beans and two great, easy-to-make recipes. Danny praises beans for their diversity of flavor and color, and points out that they are one of the most nutrient-dense and health-promoting foods you can find. He tells us that beans, often called legumes, contain soluble fiber, protein, and sustainable complex carbohydrate energy, and they’re also rich in B vitamins (like thiamin and niacin), zinc, calcium, folate, and antioxidants. Delight your taste buds with two of Danny’s bean recipes below.


Black Bean Casserole

Ingredients
3–4 cans black, pinto, kidney, or navy beans (mix it up)
1 package of whole wheat tortillas
Cheese
Fresh kale, chard, spinach
Salsa (or onion, green pepper, garlic, and tomatoes)

Instructions
Either cook beans or use canned. Grate cheese. In a baking pan, put first a layer of tortillas, followed by beans, greens, salsa, and cheese. Add a second layer of tortillas, followed by a second layer of other ingredients. Add a third layer of tortillas, and cover with cheese. Bake at 375º F for one hour or until fully cooked.

Source: Danny Arguetty.


Bean Dip Sandwich

Ingredients
3 cups of any type of beans
Walnuts
1 onion
1 clove of garlic
Olive oil
1–2 tablespoons miso paste
1 jar of roasted red peppers
Whole grain bread
Greens

Instructions
Warm ½ cup of water to mix and soften miso. Sauté onion, garlic, and walnuts in olive oil for 10 minutes. Mix sautéed ingredients, beans, and miso in blender. Add ½ cup of olive oil and a little water to soften mixture (more oil and/or water if the mixture is too thick). Spread on toasted bread, with a layer of lettuce and roasted red pepper.

Source: Danny Arguetty.

Find more delicious and nutritious recipes in Kripalu Recipes.