I’ve Bean Meaning to Try That: Quick Ways with Beans

Beans seem to be all the rage right now, and with good reason. There are so many health benefits to those little seeds there’s no reason not to eat them.

1. They’re heart healthy and can lower cholesterol.
2. They’re low fat.
3. They pack a ton of plant proteins.
4. They help to balance blood sugar levels.
5. They cut cancer risk and other chronic diseases.
6. They’re high in fiber, which promotes regularity.
7. They fill you up and keep you fuller longer.
8. They’re convenient and low-cost.
9. They’re rich in nutrients.

It can be hard, however, to eat a lot of beans when you don’t know how to cook them or pair them with other foods. To help you out, we’ve hand-picked some of our favorite Massel recipes containing all sorts of beans: black beans, white beans, kidney beans. The possibilities are endless! So start cooking and see how these little buddies improve your health over time.

Crispy Black Bean and Beef Tacos

Ingredients

• 1 tablespoon Massel Beef Style Concentrated Liquid Stock
• 1/2 can (15 oz.) black beans, rinsed
• ½ lb. ground beef
• ½ cup red onion, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 2 tablespoons cilantro, chopped
• 4 ounces pepper jack cheese, grated
• Nonstick cooking spray
• 8 corn tortillas
• Salsa
• Sour cream
• Lime wedges

Method

1. Crumble your ground beef into a medium skillet and brown. Drain fat and then add Massel Concentrated Liquid Stock.
2. Add beans, beef, red onion, cumin, paprika and cilantro and heat through.
3. Meanwhile, grate cheese and place in a small bowl.
4. Heat a large, nonstick skillet over medium-high heat and spray with nonstick cooking spray.
5. Place one tortilla at a time on the warm skillet and add about 1/4 cup of beef/bean filling to one half of the tortilla. (Note: Make sure to keep your stovetop on medium and not on high. Too hot of a skillet will burn the tortilla, but not melt the cheese.)
6. Top with a sprinkle of grated cheese.
7. Use a spatula to carefully fold the tortilla over so it forms a shell. Press down lightly on the tortilla with the spatula so it holds its shape.
8. Cook each taco for about three minutes per side or until golden brown and crispy.
9. Serve with avocado, salsa (see salsa recipe here), sour cream or any toppings you prefer. We love our tacos with lots of lime squeezed on top!

Roasted Cauliflower with White Beans

Ingredients

• 1 tablespoon Massel Concentrated Liquid Stock, vegetable flavor
• 1 teaspoon Massel All Purpose Bouillon & Seasoning Granules, chicken flavor
• 1 head cauliflower, chopped
• 1 tablespoon extra virgin olive oil (plus 1 teaspoon)
• ½ cup panko OR gluten-free panko breadcrumbs
• ¼ cup Pecorino Romano OR Parmesan cheese, finely grated
• 1 tablespoon fresh rosemary leaves, chopped
• 1 15-ounce can small white beans, rinsed and drained
• 2 teaspoons lemon zest, finely grated
• ¼ teaspoon red pepper flakes

Method

1. Preheat oven to 450°F.
2. Toss the chopped cauliflower with 1 tablespoon Massel Concentrated Liquid Stock and 1 tablespoon olive oil. Place on baking sheet and roast for 20 minutes.
3. In a small bowl combine 1 teaspoon Massel All Purpose Bouillon & Seasoning Granules and 1 teaspoon each of olive oil, panko breadcrumbs, cheese and rosemary. Set aside.
4. Remove the cauliflower from the oven and toss white beans, red pepper flakes and lemon zest. Once the roasted cauliflower is well tossed, top with the panko mixture.
5. Place the cauliflower back in the oven for 5 minutes, or until breadcrumbs turn golden brown.

Bean & Jicama Salad

Ingredients

• 2 tablespoons Massel Vegetable Concentrated Liquid Stock
• 1 lime, juiced and zested
• 1/4 cup vegetable oil
• 1/2 teaspoon cumin
• freshly ground pepper
• 1/2 cup kidney beans, canned or cooked
• 1/2 cup black beans, canned or cooked
• 1/2 cup corn kernals
• 1/2 cup jicama, diced
• 1/4 cup green pepper, diced
• 1/4 cup red pepper, diced
• 1/4 cup cilantro, chopped

Method

1. In a large bowl whisk together: Massel Vegetable Concentrated Liquid Stock, Lime juice & zest, vegetable oil, cumin and freshly ground pepper.
2. Add the rest of the ingredients in the bowl and then toss together.
3. Taste and adjust seasoning.
4. Refrigerate until chilled.
5. Serve and enjoy.

Tex Mex Lettuce Wraps

Ingredients

• 1 teaspoon Massel All Purpose Bouillon and Seasoning Granules, vegetable flavor (for Cumin Lime Dressing)
• 1/8 cup extra virgin olive oil (for Cumin Lime Dressing)
• 1/8 cup freshly squeezed lime juice (for Cumin Lime Dressing)
• ½ teaspoon ground cumin (for Cumin Lime Dressing)
• ¼ teaspoon pepper (for Cumin Lime Dressing)
• 2 ears fresh corn, kernels removed
• 1 can pinto beans, drained and rinsed
• ¼ cup red onion, diced
• 1 avocado, diced
• 8-10 cherry tomatoes, halved or quartered if they are large
• ¼ cup cilantro, minced
• 1/8 cup roasted pepitas
• Lettuce cups for serving (e.g., butter lettuce, baby gems, baby romaine)

Method

1. Combine the olive oil, lime juice, cumin, Massel All Purpose Bouillon and SeasoningGranules and black pepper in a jar with a lid and shake really well until the dressing is emulsified. Set aside.
2. In a large bowl, combine the corn kernels, beans, red onion, avocado, tomatoes, cilantro and pepitas. Stir well to combine and then pour the dressing over the salsa salad. Let marinate for at least 10 minutes up to a few hours.
3. Fill the lettuce leafs with some of the salsa salad; serve immediately.

Black Bean Soup

Ingredients

• 1 ½ Massel vegetable or chicken style Ultracubes
• 3 tablespoons olive oil
• 1 medium onion, chopped
• ½ cup celery, chopped
• ½ cup carrots, chopped
• ½ cup corn kernels
• 1 tablespoon ground cumin
• 2 -3 cloves garlic
• 2 (14 1/2 ounce) cans black beans
• 2 ½ cups water (for broth)
• salt and pepper
• 1 small red onion, chopped fine
• 1/4 cup cilantro, coarsely or finely chopped (whichever you prefer)

Method

1. Saute onion in olive oil.
2. When onion becomes translucent, add cumin.
3. Cook 30 seconds, then add garlic and cook for another 30 to 60 seconds.
4. Add 1 can black beans and the broth.
5. Bring to a simmer, stirring occasionally.
6. Turn off heat.
7. Use a hand blender, blend the ingredients in the pot, or transfer to a blender.
8. Add the second can of beans, carrots, celery, and corn to the pot along with blended ingredients and bring to a simmer until cooked through.
9. Serve soup with bowls of red onion and cilantro for garnish.
10. It can be doubled or frozen.