Paris 2024: A Plant-Based Revolution

As the world turns its attention to the 2024 Olympic Games in Paris, athletes focus on physical training and optimizing their nutrition to perform at their peak. This year, Paris is hosting the world’s greatest athletes and pioneering a plant-based revolution, with a remarkable 60% of all meals served to athletes and fans being vegan. The humble bean, a dietary staple for centuries, is one often-overlooked nutritional powerhouse that can give athletes a competitive edge. Packed with protein, complex carbohydrates, fiber, and essential nutrients, beans offer many benefits for athletes striving for gold.

Nature’s Multi-Vitamin for Athletes

Beans are a versatile and nutrient-dense food that can support athletic performance in multiple ways. They provide sustained energy through complex carbohydrates, aid in muscle repair and growth with their high protein content, and offer essential minerals like iron, magnesium, and potassium to support electrolyte balance. Additionally, the high fiber content in beans can help athletes maintain a healthy weight and promote digestive health. Studies have also shown that a diet rich in beans may reduce the risk of certain cancers and heart disease, making them an excellent choice for long-term health and short-term performance gains.

Plant-Powered Olympians: A Growing Trend

Olympians and elite athletes increasingly recognize the value of incorporating beans into their diets. Some of the U.S.’s top professional athletes proudly embrace the plant-based diet. Elite athletes like Diana Taurasi and Kendrick Farris, competing in this year’s Olympics, credit their vegan diets for improved performance and faster recovery, proving that a plant-based diet isn’t just a choice – it’s a game-changer.

For example, Canadian boxer and 2022 middleweight world champion Tammara Thibeault follows a vegetarian diet. In an exclusive interview with Olympics.com, Thibeault revealed that while she appreciates vegetarianism’s ecological benefits and dietary diversity, meeting her protein needs can be challenging, especially when traveling for competitions.

The Vegetarian Athlete’s Secret Weapon

This is where beans can play a crucial role. As a complete protein source that’s rich in essential amino acids, beans can help vegetarian athletes like Thibeault meet their protein requirements without compromising their dietary preferences. Beans offer a sustainable, plant-based solution for athletes looking to maintain peak performance while exploring the rich diversity of vegetarianism.

Here are some delicious and nutritious recipes to try for athletes looking to harness the power of beans in their diets:

Red Bean Power Bowl

A nutrient-packed meal with Red Kidney Beans. Mostly raw ingredients for quick assembly – ideal for athletes needing fast, nutritious meals.

Slow Cooker Vegetarian Red Beans

An easy, protein-rich dish that can be prepared in advance for busy training days.

Instant Pot Lima Beans & Greens Soup

A warming, mineral-rich soup to support recovery and hydration.

White Bean Hummus

A protein-packed snack that’s great for pre-or post-workout fueling.

Red Bean & Goat Cheese Mediterranean Salad

A lighter option that still provides ample protein and nutrients for athletes watching their weight.

By incorporating these bean-based recipes into their meal plans, athletes can enjoy the nutritional benefits of beans while fueling their Olympic dreams. Whether you’re a competitive athlete or simply looking to improve your overall health and fitness, beans are a versatile and powerful addition to any diet.

Sources: Olympics.com (https://olympics.com/), Health University of Utah (https://healthcare.utah.edu/), LinkedIn (https://www.linkedin.com/pulse/effect-vegetarian-diets-sports-performance-closer-look-koikc/) Vegancuts.com (https://vegancuts.com/blogs/1/vegan-athletes), bonappetit.com (https://www.bonappetit.com/story/olympians-who-eat-vegan)

Old-Fashioned Chili

A traditional chili that will soon be on your most-requested list. Featuring ground beef, fire-roasted tomatoes, our signature Red Kidney Beans, and an array of spices and seasonings, it’s got all the makings of a family favorite.

Red Beans and Rice with Smoked Ham Hock and Sausage

An easy Instant Pot recipe with so much meaty goodness, this dish is perfect for Mondays, Gamedays and more.

Southern-Style Vegetarian Blackeye Peas

Cooked with white wine, vegetable stock, and fresh herbs, these vegetarian blackeye peas will win rave reviews. Topped off with apple cider vinegar and served with collard greens, they’ve got great downhome flavor.

Pinto Bean and Kale Enchiladas with Spicy Tomatillo Salsa

These savory, cheesy enchiladas are worth every bit of effort that goes into making them. You can make the spicy tomatillo sauce and the pinto bean filling ahead of time, then assemble all and bake the enchiladas the day you want to enjoy them.

Jalapeño Pepper Jelly Baked Beans

BBQ baked beans like these are always welcome alongside your best burgers, hot dogs, and chicken. The addition of a jar of jalapeño peppery jelly is both ingenious and delicious.

Slow Cooker Black Bean and Pumpkin Chili

The perfect post-Thanksgiving chili, this slow cooker favorite features Black Beans, cubed, cooked turkey, and pumpkin puree (which adds surprisingly creamy, savory flavor). It’s a cinch to throw together, too.

Kid-Friendly Instant Pot Pasta Fagioli

Great for chilly nights, this stick-to-your-ribs staple includes great northern beans, red kidneys, and Dagostino Fleur de Lis Shaped Pasta. Just add a salad and your favorite crusty bread for a complete meal.

Red Beans and Rice with Smoked Ham Hock and Sausage

A new Instant Pot recipe from our friends at Taste of the South, this hearty Monday meal made with smoked ham hocks and sausage is sure to start the week off right.

Southern-Style Vegetarian Blackeye Peas

These vegetarian Blackeye Peas are simple to make in the Instant Pot but full of complex flavor! Serve with collard greens, and you’ve got a great meal that’ll please even the pickiest one in your bunch.

Sweet Potato Black Bean Chili

A slow cooker chili that does all the work for you, this dish offers up lots of healthy plant-based protein with very little effort.

Senate Bean Soup

When there’s a chill in the air, and it’s starting to feels like fall, pull out the pressure cooker and whip up this easy soup made with Lady Cream Peas and ham hocks. Mmm. (Feel free to sub Navy beans, if you prefer.)

The post No-Brainers: Busy Weeknight Favorites first appeared on Camellia Brand.]]> https://static.camelliabrand.com/no-brainers-back-to-school-bean-favorites/feed/ 0 https://static.camelliabrand.com/recipe-round-up-our-top-10-cool-bean-dishes-for-spring-summer/ https://static.camelliabrand.com/recipe-round-up-our-top-10-cool-bean-dishes-for-spring-summer/#respond Fri, 14 May 2021 20:20:56 +0000 https://www.camelliabrand.com/?p=42135 When the sun’s high in the sky and warmer weather’s on your radar, it’s cool and creamy bean dishes that read more ...

When the sun’s high in the sky and warmer weather’s on your radar, it’s cool and creamy bean dishes that are most appealing for munching throughout the day. From salads and dips to wrap sandwiches, this collection of refreshing recipes offers something for everyone – whether you’re in search of an easy weeknight dinner, a backyard BBQ side, a quick patio lunch, or an afternoon snack.

White Bean Antipasto Salad

Featuring our Great Northern Beans and fresh veggies in an herby dressing, this antipasto salad makes a great addition to a cheese and charcuterie board.

Red Bean Mediterranean Salad

Developed by Molly Kimball with nutrition in mind, this Mediterranean salad gets extra credit for color and flavor.

Wrap Sandwich with White Bean Hummus and Greens

Roll up White Bean Hummus, Greens, julienned bell peppers, and feta in a large tortilla, and you’ve got a nutritious wrap sandwich that comes together quickly and easily.

Black Bean Hummus

Black Bean Hummus swaps out the usual garbanzos for black beans, lime juice replaces lemon juice, and smoked paprika add deep, smoky flavor.

Tuna White Bean Salad

As a sandwich filling or green salad topping, Tuna White Bean Salad is one of those simple, versatile recipes that’s healthier than traditional tuna salad and mayo-free.

Avocado Cilantro Hummus

For a gorgeous green tint and additional heart-healthy fat, fiber, and potassium, try adding 1 ripe avocado, 1/3 cup fresh cilantro, and 1/2 lime, juiced to 2 cups prepared hummus.

Pasta with Bean Salad

Simply toss made-ahead Cowboy Caviar (which features a great, zesty dressing) with your favorite cooked pasta to make a fresh tasty pasta salad.

Black Bean Quinoa Salad

Full of color and freshness, this Black Bean Quinoa Salad is simple to make, nutritious, and keeps well in the fridge. Great for grabbing on the go – whether it’s a picnic or lunch at the office.

Warm Asparagus, Mushroom and White Bean Salad

Wonderful as a salad but hearty enough to be considered a side, serve this dish with fish or chicken for great taste all around.

Pinto Bean Burrito Bowl

When it comes to burrito bowls, almost anything goes. This recipe combines cooked Pintos with shredded lettuce, cabbage, chopped cooked chicken, tomatoes, corn, and crumbled cheese.

The post Recipe Round-Up: Our Top 10 Cool Bean Dishes for Spring & Summer first appeared on Camellia Brand.]]>

Whether you’re vegan or vegetarian, or simply interested in adding more meatless bean recipes to your regular rotation, you’ll want to stash these delicious dishes in your back pocket. From versatile basics and hearty soups to bean salads, dips, and a red beans & rice favorite — these recipes offer up a lot of flavorful bean goodness without the meat.

Instant Pot White Beans

This foolproof Instant Pot recipe is perfect for flavorful beans that can be enjoyed as is, or used in dishes like White Bean Hummus, White Bean Pesto Pasta, and White Bean Veggie Burgers.

Cajun Caviar

Serve with chips as a dip, over greens as a salad, or wrapped up in a tortilla for quick lunch. Works well with any combo of Camellia Brand beans and peas you like.

White Bean & Spinach Soup

Fresh sprigs of thyme and rosemary make this soup fragrant, while wilted leafy greens add a pop of color. Warm and satisfying!

Hummus

A classic recipe for traditional hummus, made with fresh lemon juice and tahini. Because homemade is always better than store-bought, and saves money, too.

Vegetarian Louisiana-Style Red Beans & Rice

Liquid smoke adds wonderful savory flavor to meatless red beans & rice. Remember, a little goes a long way!

Blackeye Pea Salad

A delicious recipe from our friend, Chef Jennifer Hill Booker, this dish comes to life with a tangy apple cider vinaigrette and red pepper flakes.

Beans & Greens Soup

We say any beans & greens mixture is a match made in heaven, and this soup is no exception. This brilliant “master” recipe is meant to be personalized to your tastes.

Instant Pot Black Beans

This versatile recipe makes flavorful beans that can be served over rice with your favorite toppings — or used in other vegetarian dishes like Black Bean Quinoa Salad, Black Bean Hummus, and Black Bean Burgers.

Vegetarian Pinto Bean Chili

One of the easiest chili recipes around, this one comes together quickly and will stick to your ribs.

Flourless Black Bean Brownies

A vegetarian treat that’s rich, fudgy, and yep, features black beans.

With so many meatless recipes and seafood dishes to choose from, eating creatively during Lent is delicious and oh so easy to do. Check out some of our favorite hearty meals here, and enjoy incredibly satisfying flavor (and protein) without the meat.

The Best Meatless Black Eyed Peas & Rice

Hearty, healthy, and Lent-ready, this vegetarian version fits the bill.

Chipotle Pinto Bean Tortilla Soup

Gluten-free, vegetarian and quick to make. Serve with tasty, colorful toppings like cilantro, red onion, avocado, cheese and tortilla strips.

White Bean Pesto Pasta

This 4-ingredient wonder made with store-bought pesto tosses together quickly and makes a great weeknight meal.

Golden Sautéed Catfish

Deliciously easy (and healthy) when paired with our Crowder Peas and Okra.

Vegetarian Black Bean & Rice Casserole

A hearty casserole that’s creamy and flavorful — perfect by itself, as a filling for tacos, or alongside seafood!

Lima Bean Curry

Mmmm. Ginger-garlic paste, tomatoes, turmeric, chili powder, and coriander add bold flavor to this meatless lima bean favorite.

Vegetarian Louisiana-Style Red Beans & Rice

Second helping, anyone? The secret ingredient to this version of our beloved classic is liquid smoke seasoning.

White Bean & Spinach Soup

Warm and satisfying, this soup gets its bright flavor and color from fresh spinach, lemon juice and red pepper flakes.

Tuna White Bean Salad

Make a batch of Instant Pot White Beans, and then use some in this yummy tuna white bean salad. A great go-to for healthy lunches.

White Bean Hummus

A tasty, healthy snack for dipping veggies or spreading on crackers. Making your own hummus is a money-saver, too.

Instant Pot Black Beans

The quickest, easiest way we know to cook a whole lotta black beans that you can then use in delicious dishes all week long.

Black Bean-Stuffed Sweet Potatoes

If you’ve never considered or tasted the combo of black beans & sweet potatoes, you’re in for a treat. Especially when they’re loaded up with Greek yogurt, cilantro, and avocado.

Slow Cooker Vegetarian Red Beans

You can have your Mondays and eat them, too. We promise you won’t miss the meat in these simple, creamy red beans.

Vegetarian Lima Beans with Mushrooms

The secret to this dish’s amazing umami flavor is dried mushrooms.

Chipotle Pinto Bean Tortilla Soup

Make a big pot of this hearty soup, and then reheat during the week for quick and satisfying lunches.

Cowboy Caviar with Blackeye Peas

This beloved blackeye pea dish is easy to throw together and soaks up great flavor from a red wine vinegar & olive oil dressing. It’s addictive!

Umami — also known as savory taste — is one of the five basic tastes, together with sweet, sour, bitter and salty, and is often described as brothy or meaty. Traditional seasoning meats such as salt pork, bacon, and ham are what provide that savory, meaty flavor in a pot of simmering beans. But the truth is, you can get creamy beans with deep, savory umami flavor in a meatless way — by using vegetarian ingredients, and spices or seasonings that provide that savory flavor. We’ll explore a few here; see which ones work for you and your taste buds.

Dried Mushrooms & Mushroom Broth

One of the best ways to get that deep, rich flavor is by using dried porcini mushrooms. They offer up a great umami kick, meaty richness and an earthy note. The trick to wonderfully flavored vegetarian beans is this: steep the dried mushrooms in boiling water to make a broth, and then simmer beans in the mushroom broth (as all or part of the recipe’s cooking liquid). After soaking them, chop the mushrooms and add to the beans, as well. The savory flavor seeps into the beans, and the chopped mushrooms add great texture. While it can be difficult to find dried mushrooms at the grocery store, they’re usually found alongside other specialty spices and seasonings. And if you can’t find porcinis, a mix of different kinds of dried mushrooms will do the job (look for cremini, shiitake or oyster). Want the flavor, but don’t like the texture? Simply ground dried mushrooms into a powder and dissolve the powder into your pot of beans. Try this delicious Vegetarian Lima Beans dish that uses dried mushrooms and mushroom broth for amazing flavor.

Shallots

Shallots are another must for cooking flavorful vegetarian beans. Known and enjoyed for their mild flavor, shallots are often thought of as a perfect union of onion and garlic. Although they have many similarities to onion and garlic, their flavor is sweeter and more delicate, with less bite. Typically round or teardrop-shaped, they come in shades of pink and purple and when chopped and cooked, offer a deep flavor that adds complexity to just about any dish, especially a pot of vegetarian beans. Use them in place of or in addition to onions in your favorite bean dish. You’ll love the end result.

Soy Sauce

Soy sauce, a brewed liquid made from soybeans, wheat, water and salt, is one of those interesting condiments that can be used for more than you might think. Soy sauce actually accentuates the umami flavor of mushrooms, which is why if you’re going the route of using dried mushrooms in your vegetarian beans, you can punch up the flavor even more with a hint of soy sauce. Just be sure to add it to your simmering beans before you add salt  — that way you won’t end up with beans that are too salty. You’ll find soy sauce as a secret ingredient in these Vegetarian Lima Beans.

Smoked Paprika

Smoked paprika is the Spanish version of sweet paprika, and it’s made from pimiento peppers that are dried, smoked over an oak fire, and then ground into a fine powder. It features a deep red color and a smoky aroma. In fact, that’s the reason most people use it — for its deep, smoky quality. Even a small amount can add great smoky flavor to any dish, and it’s a good option for those who want that in their vegetarian beans. You’ll find smoked paprika in these delicious vegetarian bean dishes: Slow Cooker Lentil & Black Bean Taco Soup, New Orleans-Style Vegan Red Beans & Rice, Slow Cooker 3-Bean Vegetarian Chili, Spicy Sweet Potato Hummus and Black Bean Hummus.

Worcestershire Sauce

Worcestershire Sauce is a fermented liquid condiment that’s complex and unique in its umami flavor and aroma. Traditional versions do contain anchovies (which is a fish), as well as tamarind, molasses, onions, vinegar, cloves and sugar, and are often used in meat marinades and bloody marys. So while a traditional Worcestershire sauce is neither vegetarian nor vegan, it does offer great umami flavor and some saltiness to otherwise meatless dishes. The good news is that there are some good vegan options out there — such as 365 Organic and Annie’s. And you’ll find that just about any kind of Worcestershire sauce brings out the best in our Black Bean Burgers.

Experimenting with spices and seasonings like these can lead the way to your next pot of amazingly flavorful vegetarian beans.

Taking steps to truly eat well can be easier and tastier than you might think. And with a little ingenuity, you can enjoy a healthier take on your favorite southern meals. They key is being creative and mindful of the things you can do to use healthier cooking methods, increase nutrition, and take advantage of the amazing health benefits of dried beans, peas and lentils. This is one southern meal that lets you savor what you love, while treating your body right: Golden Sautéed Catfish, Warm Wild Greens Salad with Pecan Dressing and Crowder Peas with Okra.

While fried foods and pork products can be oh so tasty in a lot of our favorite recipes, occasionally replacing them with other flavor-enhancing tricks can help you cook healthier dishes that still taste delicious.

Golden Sautéed Catfish

For example, while a fish fry is great for an occasional weekend treat, it’s a good idea to enjoy your fish sautéed during the week. These filets are brushed with olive oil, coated with Creole seasoning that provides a punch, and cooked in one tablespoon of butter in a cast iron skillet — for great flavor and a nicely browned exterior. Lemon wedges squeezed over the finished dish bring out the brightness. Golden Sautéed Catfish is fast, easy and full of heart-healthy omega-3 fatty acids. And you can easily substitute snapper, flounder or tilapia for the catfish.

Warm Wild Green Salad with Pecan Dressing

Cooking greens down with bacon and ham is a beloved tradition, but you can also enjoy greens (turnip, mustard and collard) barely wilted and tossed in a warm dressing of balsamic vinegar, Dijon mustard, honey, olive oil and chopped pecans. Chock full of sweet, crunchy flavor, healthy fats, vitamins, minerals and antioxidants, this Warm Wild Greens Salad with Pecan Dressing is a wonderful way to eat your greens and feel good about every bite.

Crowder Peas and Okra

As you might already know, dried beans, peas and lentils have high amounts of fiber, iron, protein and nutrients that work to protect your body from free radicals and aging. With our Crowder Peas and Okra, cooked simply in a mixture of aromatic vegetables, broth and seasonings — you end up with a great-tasting, vegetarian dish that lets you reap all the health benefits that the peas naturally offer. Try these additional tips for adding meatless flavor to vegetarian beans.

Yes, you can enjoy your favorite southern dishes and still be good to yourself. And this complete meal is a wonderful place to start.

Comfort food casseroles. Everyone loves them, and they make for easy, one-pot, delicious weeknight dinners — especially when they can be prepped ahead of time and baked or cooked when you’re ready to feed your folks. They’re great time-saving meals for the back-to-school rush and can be quickly re-heated after weekly sports practices and soccer games.

These warm, hearty, casserole recipes are perfect for fall and feature favorite southwestern-style flavors and ingredients like black beans, pinto beans, corn, cilantro, green onions, rice, rotisserie chicken, shrimp, and more. By incorporating beans, we’ve not only upped the flavor factor, we’ve increased the protein and fiber in each dish — a real win-win.

Time-Saving Meal Prep:

Make-Ahead Beans – The key to making these recipes super convenient is to cook batches of  beans in advance, then refrigerate or freeze them in portioned storage bags — so that they’re ready to use when you’re putting together a recipe. You might be tempted to used canned beans, but there are so many advantages to using dried beans, and they’re more convenient than you think! Plus, a 1-pound package of Camellia Brand dried beans is a much better value, yielding about 5-6 cups of cooked beans.

Shrimp and Black Bean Skillet Casserole

The bright, fresh flavors of this simple dish appeal to everyone! The combination of shrimp, lime juice, cilantro, and green onions pairs perfectly with black beans and Jasmine rice, and the recipe works well served hot or at room-temperature. It’s also lean and heart-healthy! Prep your ingredients ahead of time, and the recipe comes together quickly and easily in one large skillet. And if you have any leftovers (it’s so good, you might not), stuff the extra mixture into vine-ripened tomatoes and serve chilled for a lovely lunchtime meal.

Time-Saving Tips: 

1. If possible, buy shrimp that are already peeled. All they need is a quick rinse under running water.
2. Use make-ahead black beans.

Smoked Chicken & Black Bean Enchilada Casserole

This is a perfect, crowd-pleasing, make-ahead dish that’s hearty, filling, and flavorful. Faster and easier than rolling and stuffing individual enchiladas, this casserole comes together in a 13×9 baking dish by creating layers of a chicken and bean mixture, a sour cream and enchilada sauce mixture, corn tortillas, and cheese. Whether you’ve got a big family to feed, or you’re gearing up for a casual weekend gathering with friends, this is an awesome recipe to put on the menu.

Time-Saving Tips:

1. Buy and shred a store-bought rotisserie chicken.
2. Use make-ahead black and pinto beans.
3. Assemble casserole ahead of time and refrigerate for up to 24 hours before baking.

Vegetarian Black Bean & Rice Casserole

This colorful, satisfying vegetarian dish is excellent either on its own with a green salad, or as a side dish to grilled meat, chicken, or seafood. Featuring beans, corn, rice, diced green bell pepper, chopped red onion, cream cheese, and various seasonings, it’s a versatile casserole that comes together quickly and also makes a great taco filling. Does your family do taco night? Fill warmed tortillas with the mixture, and let everyone top their own tacos with shredded cabbage or lettuce, salsa, cheese, and sour cream.

Time-Saving Tips:

1. Cook rice ahead of time and refrigerate till ready to use.
2. Use make-ahead black beans.

Fresh Two-Bean Salsa

Wondering what to do with all those leftover beans and vegetables? While this delicious salsa recipe isn’t a casserole, it is a tasty way to use them all up. With both black and pinto beans, corn, vegetables, cilantro, and lime juice, the dish can be thrown together easily. For best results, make it at least 12 hours before serving, allowing the flavors to meld in the refrigerator. Then serve with tortilla chips, as a taco filling, or as a cold or room-temperature topping for grilled fish or chicken.

Red beans and rice is an essential dish of Louisiana cuisine. Folks flock to New Orleans and stand in long lines for a taste of this fantastic vegetarian dish.

Wait, vegetarian?! Yes. Unfortunately, we often forget the famed dish, (and truly any bean dish), can be made meatless and delicious — when using the right spices and seasonings. In addition, the bean is an amazing source of protein, a great iron source, and when served with a grain (think rice), it’s a complete protein.

As a culinary dietitian hailing from Louisiana, I recommend red beans and rice as a healthy dish for all my weight loss clients due to its fiber and protein content (read more about the health benefits of dried beans).

Want to try other kinds of beans but don’t know how to season them? Or maybe you have leftover beans you’re not sure what to do with? How can you add a new spin to a classic bean dish, or re-purpose leftovers into a completely new dish?

No fear! I consulted with my dietitian friends from around the U.S. to find out their favorite ways to spice up beans and lentils. Get inspired with their tips, and hit the kitchen. You just might add their suggestions to your weekly menu rotation, right alongside red beans and rice.

Here are simple tips to spice up plain cooked beans from three incredible dietitians. Linda Bojman, RD, enjoys thyme with her beans, while Amber Pankonin, RD, states, “If I am in a rush, I add a can of diced tomatoes and chiles to cooked black beans. It is delicious!”

Christy Wilson, RD, says, “I love to add fresh lime juice, cumin, paprika, canned or fresh tomatoes, and pepper to black beans for a quick weeknight supper.”

Can’t get enough black beans? Amy Gorin, MS, RDN, offers this: “I love adding garlic or onion powder to black beans while they’re cooking. The powder packs in a lot of flavor, and then I mix the beans with onions and bell peppers sautéed in low-sodium vegetable broth.”

Are lentils more your style? “Lentils pair well with Indian spices such as cumin, turmeric, and mustard seeds,” claims Sharon Palmer, RD. She also loves red beans. “My family loves a hearty chili featuring red beans and chili powder, tomato sauce, a bit of brown sugar, and vinegar.”

Elizabeth Ann Shaw, MS, RDN, CLT, says, “My husband hands-down loves my red lentils with habaneros, tomatoes, and red onion. We enjoy spicy foods, so anytime I use hot peppers and infuse them into beans and lentils, we both are satisfied! Bonus – he’ll even forget the ground meat and top his nachos with an extra helping of lentils!”

Looking for more of a Colombian style dish? Ximena Jimenez, RD, gives this tip. “In Colombia, we prepare beans with a tomato and onion sauce, called guiso, similar to sofrito. We add onions, tomatoes, scallions, finely chopped aji dulces, chopped cilantro, salt, ground black pepper, minced garlic cloves, and Worcestershire sauce.’

For a Puerto Rican style dish, take the suggestion of Betsy Ramirez, RD. “We add Sazon and sofrito to our beans. You can easily find it in the Latin section of the grocery store.”

Christy Wilson gives us a final tip for using leftover pinto beans. “I simply mash leftover cooked pinto beans with a little milk and spread on tortillas. It’s amazing!”

Do you have a favorite tip? Tell us, how do you spice up or repurpose your beans, lentils or peas?

Our friend Shelly Marie Redmond, MS, RD, LDN, is a culinary dietitian and founder of Skinny Louisiana.  Be sure to friend her on Facebook at Skinny Louisiana. For questions, email Shelly at shelly at skinnylouisiana.com. She goes for the classic red beans and rice!

The Perfect Dish

Hummus is hands down the perfect dish to enjoy during the heat of the summer — when you’re craving something cool, creamy and delicious. It’s also incredibly versatile. Sure, you can serve it as a dip with pita, crackers and fresh veggies, but it’s also wonderful in a wrap or on a sandwich, dolloped on a salad, spread on a flatbread pizza, or tossed with hot pasta. And homemade hummus tastes so much better than store-bought. Once you realize how easy it is to whip up hummus from scratch, you’ll never go back. Read on for winning tips on how to make it great.

Insider Tips for Smooth & Silky Hummus

Tip #1: Soaking

Using dried garbanzo beans (also called chickpeas) to make hummus is key. (The canned variety just won’t give you the same great flavor.) But be sure to soak your dried garbanzos overnight first. They’re tougher than other beans and take longer to soften; soaking will give you a head start and shorten cooking time.

Tip #2: Baking Soda

Once you’ve got your soaked garbanzo beans covered with fresh water and simmering in a pot on the stove, add in a bit of baking soda. Baking soda works to tenderize both the skin and the bean, helping you achieve a silkier hummus texture.

Tip #3: Cook, Cook, and Cook Some More

Chefs who know their hummus swear by cooking the garbanzos until they’re practically falling apart. So, don’t cut your cooking time short. If you’ve soaked them first, simmering till very soft should take about 1-1.5 hours.

Tip #4: Heat Helps

The best time to make your hummus is when the garbanzos have just finished cooking and are still hot. This helps with extra creaminess, as well.

Tip #5: Cooking Liquid = Liquid Gold

Before draining, reserve the garbanzo bean cooking liquid (also called aquafaba). You’ll want to use it when blending the hummus (more flavorful than adding water). And it makes as an amazingly healthy vegan alternative to dairy and eggs.

Flavor Possibilities

Now that you’re ready to get cookin’, it’s time to consider all the flavor possibilities. Purists might want to stick with our traditional Hummus recipe. But if you’re willing to experiment, we’ve come up with amazing twists on our classic recipe that add color, flavor, health benefits, and fun – all with just a few additional ingredients.

Traditional Hummus

Whether you’re making hummus for the 1st time or the 50th, this foolproof recipe will become a hands-down favorite. With just the right proportions of olive oil, lemon juice, tahini, and garlic, the texture is right on (if you follow the tips above), and the flavor is fresh and deliciously balanced. And because the recipe calls for a pound of garbanzo beans, it yields about 6 cups of hummus. Which means there’s plenty to use in the recipe variations spelled out below, or simply plenty to snack on all week long. Note: the recipe doesn’t call for refrigerating the hummus before serving, but a lot of folks like it served cool vs. warm. Your call.

Avocado Cilantro Hummus

For a gorgeous green tint, even more fresh flavor, and additional heart-healthy fat, fiber, and potassium, try adding 1 ripe avocado, 1/3 cup fresh cilantro, and 1/2 lime, juiced to 2 cups prepared hummus. Whip it up in a food processor, and voilá — you’ve got a yummy new take on a classic. For a fast snack or lunch, warm a whole wheat tortilla, spread with Avocado Cilantro Hummus, top with fresh baby spinach and shredded carrots, roll up, and enjoy.

Spicy Sweet Potato Hummus

This beautifully-tinted orange version comes together with 2 small, baked sweet potatoes, 1/2 teaspoon smoked paprika, 1/4 teaspoon of cayenne pepper, and a few shakes of Tabasco brand Chipotle Pepper Sauce (or chipotle powder). Add all to 2 cups prepared hummus and whir till blended. Adjust seasonings to your taste, and try spreading Spicy Sweet Potato Hummus on a turkey sandwich or scooping it up with tortilla chips.

Balsamic Caramelized Onion Hummus

While Balsamic Caramelized Onion Hummus is slightly more involved, the result is totally worth it. Thinly sliced onions are slowly cooked down in olive oil, along with 1 teaspoon brown sugar and 1 tablespoon balsamic vinegar, until caramelized. Then a balsamic reduction is made by simmering 1/4 cup balsamic vinegar until it’s thick and syrupy. The caramelized onions are blended in a food processor, along with 1/2 teaspoon brown sugar and 2 cups prepared hummus. For a beautiful presentation and amazing flavor, serve Balsamic Caramelized Onion Hummus topped with extra caramelized onions and a drizzle of balsamic reduction — surrounded by fancy crackers and crudités. A fabulous way to entertain friends and family!

Cowboy Caviar

One of our most popular recipes, Cowboy Caviar is a refreshing dip that combines cooked Camellia Brand Blackeye Peas, tomatoes, peppers, red onion, and cilantro in a tangy red wine vinaigrette. Great as an appetizer served with tortilla or corn chips, it also works well as a cool summer side to chicken, beef, or seafood. It’s a versatile recipe that’s often changed to please the palates of Texans, Californians, Mississippians and more. Some add corn or avocado, and some use pinto beans, black beans, or red kidney beans. Any which way you tweak it, it’s sure to be a crowd-pleaser.

Field Pea Salsa

A different take on a cool bean salad, this salsa is made with cooked Camellia Brand Field Peas, corn, red onion, red bell pepper, cilantro, olive oil, and lime juice. Light and flavorful, it pairs well with chips and crackers, adds protein, fiber, and flavor to a green salad, and complements both grilled fish and chicken.

Lima Bean Spread

Made with cooked, buttery Camellia Brand Large Lima Beans, this creamy spread gets puréed in a food processor and spiked with lemon juice, garlic, red onion, fresh parsley, cumin, and cayenne. Serve spread on toasted baguette slices, your favorite crackers, or on a sandwich wrap.

Navy Bean Salad

A refreshing combination of cooked Camellia Brand Navy Beans, julienned carrots, red onion, and corn kernels tossed in a rice vinegar dressing with fresh parsley, this dish is sure to cool things off in a hurry. Serve alongside grilled sausage or burgers, and get ready to dig in to summer.

Home cooks experimenting with the “Meatless Monday” trend are often attracted to the New Orleans red beans tradition as a way of building 24-hour stretches of vegetarianism into an otherwise omnivorous lifestyle. But sometimes, adapting a traditional cooking method rich in meaty products (sausage, hambones, pickled pork) is more complicated than just leaving your favorite pig products out of the mix. Too often, a batch of vegetarian beans can be lackluster and bland compared to its meaty counterpart.

Luckily, there are simple steps that any home cook can follow to add flavorful dimensions to meat-free beans and making it an easier sell to families accustomed to a meatier version of the New Orleans classic.

Here are a few options to fleshing out the flavors of meatless Monday night red beans recipe.

Amp It Up: Herbs and Spices

When we leave out the meat, we need to compensate for the flavors we’re losing. Oftentimes the subtle flavor notes contained in a favorite sausage (pepper, garlic, heat from cayenne) or ham product (bone, hock or actual ham) also disappear when we go meat-free.

Counteract that flavor loss by upping the amount of your favorite spices or herbs by a bit to distract your tongue from the missing meat.

For example:

• Add more garlic to the initial sauté. Because… garlic.
• Increase your black pepper by a teaspoon or so.
• Instead of quick-sautéing onions, cook the onions beyond golden-brown to a deeper shade. Even a slight caramelization adds flavorful depth to the mix.
• Experiment with flavoring herbs (adding a little thyme or dried basil to mimic sausage ingredients).
• Add a little more green onion than you usually would to freshen the final bowl.

The key here is to excite the taste buds, but with a balanced addition of other interesting flavors.

Bait and Switch: Substitute the Smoke

Much of the savory profile of our favorite flavoring meats (andouille, tasso, ham hocks, smoked chicken wings) come from the distinctive flavor of woodsmoke. Done right, it’s a little reminiscent of a backyard BBQ in your bowl of Monday night beans.

The thing is, cooks have realized over the years that smoking is great for foodstuffs outside the animal kingdom. For example:

• Chipotle Peppers in Adobo — This classic Mexican preparation teams smoked jalapeño peppers and a tangy tomato sauce. Unless you’re a fan of the heat, use latex gloves and a paring knife to carefully remove the seeds and internal membranes where most of the hot stuff resides. (Readily available in most grocery stores.)
• Smoked Paprika — Spanish cooks developed a smoked mild chile pepper called pimenton that adds an earthy but substantial smoky note to meatless beans. Heat isn’t so much the issue here as color; overuse can make your beans RED RED, so adjust accordingly.
• Liquid Smoke — Many home cooks in south Louisiana swear by this spice-aisle staple as the secret to their red beans. If you’re interested, give it a shot, but ever so judiciously — a little Liquid smoke goes a long way.

Double Cream: Mounting with Butter

This little trick comes straight from classical French cuisine, specifically their rich tradition of mother sauces. Specialists called sauciers often “mount” a slightly heated concoction (steak juices and red wine, for example) with chilled butter, resulting in a rich but simple sauce.

The key here is to keep track of your temperature. If the beans are too hot, the solids and fats will separate instead of adding creamy richness. Avoid this rookie mistake by taking beans off the heat about 20 minutes before serving, then stir in half a stick of butter to the pot before serving. As the butter melts, you’ll have extra-rich beans and your guests won’t even miss the meat.

Vegetarian Louisiana-Style Red Beans and Rice