some awesome presets such as quinoa (my new breakfast obsession!), brown rice, risotto, and yes..beans!
I tried it the other day for #MeatlessMonday to make a delicious 16-bean medley that I served with plant-based sausage over purple rice. Yum!! My 17-yr-old son even ate TWO WHOLE BOWLS…and here I was thinking that ONE bowl would be sufficient. Growing boys and their bottomless-at-times-appetites..go figure. But I was actually glad that what he was eating more of was plenty of plant-based protein instead of animal-based.
One disclaimer: I did have to run the cycle twice to get the beans cooked correctly, but it was still faster than had I cooked them on the stove. This dish made the perfect winter’s night meal.
I do need to give a special mention to black beans, which are probably my personal favorites. I have used them in everything from brownies to black bean burgers.
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The black beans are so versatile that my son still doesn’t know that the brownies he gobbled up around Christmas were actually made from black beans! When they are processed in a food processor, they take on a creamy texture that makes a healthy and delicious base for a brownie recipe.
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I also love them seasoned with cumin, chili powder, and cilantro, and served over rice. I could go on and on, but suffice to say I strongly recommend that you stock your pantry with both dried and canned beans and explore the limitless options they offer as you explore more plant-based meals.
Here is my recipe for 16 Bean Medley with Plant-Based Sausage and Purple Rice recipe. If you make any of the dishes mentioned in this blog be sure to post on IG and tag me!
Canned beans do contain sodium, however, so I buy low- or no-added sodium and rinse them off before cooking them. When it comes down to it, beans check a lot of boxes: these pantry-must haves are economical, versatile, nutritious, easy to cook, and have a long shelf life. They can also be used in a variety of dishes, including appetizers, breakfast, entrees, soups, beverages, and desserts (um, brownies? See below). I mean, what would chili be without beans? Vegetarian chili can be just as filling as its meat-containing cousin. And one of my family’s favorite recipes is my vegetarian southern baked beans, with just the right touch of sweetness and smokiness.
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This and other recipes are featured in my NEW cookbook, Doc Fix My Plate! The Physician In The Kitchen’s Prescriptions For Your Healthy Meal Makeover.
Dr. Monique May is a board-certified and licensed family physician with over twenty years of clinical experience. Also known as the “Physician in the Kitchen™”, she is known for her delicious food and cooking skills, and has recently launched a local meal home delivery service in the Charlotte area.
