Hello, wonderful readers! We’ve got a ton of recipes in this issue:

• Beans: protein powerhouses

• A bounty of beans

• Weirdly wonderful

• Aquafaba

• Quote of the week

Protein powerhouses

Legumes, those humble beans, lentils, peas, and garbanzos (chickpeas), have kept humankind well-fed for at least 10,000 years. And it’s no wonder why: each tiny bean is worth its weight in nutritional gold, but at a fraction of the price. 

These are among the most economical sources of protein, rich in essential nutrients like iron, magnesium, and potassium, as well as soluble and insoluble fiber. Soluble fiber can help lower cholesterol, while insoluble fiber keeps you feeling fuller for longer and nourishes your gut biome for overall health. Unlike animal proteins, legumes are free from saturated fats and cholesterol, making them a heart-healthy choice. But if you have a tender tummy, gradually add legumes to your diet; your system should adjust over time.

If you're trying to eat less meat or following a plant-based diet, legumes are nutritional heavyweights. A single cup of cooked lentils has 18 grams of protein. I love lentil soup and always keep a batch in the freezer for a quick, healthy meal. Ditto for black bean soup, Mediterranean chickpea soup, and pasta e fagoli. 

I also recently discovered this easy recipe for black bean-filled sweet potatoes, and it will be on my weekly rotation. And lest we not forget pastas made from legumes. Most are toothsome, satisfying substitutes for traditional pasta.

Recipe hack: To achieve the rich, smoky flavor a hambone adds to soup but without the added fat, try Better Than Bouillon ham base. It’s my go-to for lentil, black bean, and split pea soup. Either dilute it as your broth, or try adding a little undiluted base right from the jar — maybe a teaspoon at a time — to the finished soup until it reaches the flavor profile you want.

A bounty of beans

Beans are enormously versatile: chickpeas can transform into crispy roasted snacks, an easy hummus, or the base of a hearty curry. Black beans are magical in tacos, soups, or brownies and cookies (more on that later). Lentils cook quickly and work in everything from salads to stews and as a wonderfully earthy base for chicken. My personal favorite, albeit a little time-consuming, is salmon with braised lentils. The aroma alone feels like a night in Paris and makes for an impressive entrée. 

Whether you’re into meatless Mondays or taco Tuesday, or whatever the rest of the week brings, legumes strut their stuff in many ways. I have a weakness for this sweet potato and black bean chili, with its warm, aromatic spices and layers of flavor, which is perfect for a chilly day. I’ve served it in pita with chopped onion and sour cream. And what’s not to love about these mindful beef and bean tacos that are easy to make and quick to prepare?

Throughout the world, beans are an important staple, from the beloved Chinese mung bean cakes and Vietnamese mung bean pudding with coconut cream to French cassoulet, Tuscan white bean pasta, and the vibrant Mediterranean white bean and tuna salad, just to name a few.

And then there’s true Americana: I’ve forever given up canned beans for this outstanding Instant Pot baked bean recipe. It gets constant raves, freezes well, and is healthier.

Cookie and Kate, one of my favorite websites, offers a number of recipes using legumes, including her spicy black bean soup, roasted cauliflower and lentil tacos with a must-make chipotle sauce, and crispy falafel, all of which I’ve made several times. 

And finally, from Mediterranean Dish, here’s how to substitute dried legumes and canned:

• If a recipe calls for 1 (15-ounce) can of cooked beans, start with a heaping 1/2 cup of dried beans (which you will need to soak and cook before using).

• 1 cup dried beans = 3 cups of cooked beans

• 1 pound dried beans = up to 6 cups cooked beans

• 1 (15-ounce) can of cooked beans = 1 1/2 cups drained cooked beans

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Weirdly wonderful

When I said that legumes are versatile, I wasn’t kidding. Last night, I made black bean brownies served with a dollop of vanilla ice cream for my family and didn’t say a word until everyone ooh’ed and ahh’ed. The beans are pureéd, so there’s nary a clue of the secret ingredient in these rich brownies. Ditto for blondies made with white beans and melty chocolate chips.

Since it’s pumpkin spice season, I’m going to try these pumpkin chocolate chip oat bars with white beans for breakfast. And why not? These are a great source of fiber, antioxidants, potassium, and vitamin A, and judging from the rest of the ingredients, they’ve got to be delicious. I found this recipe on a website that, in a sense, is full of beans. It’s called A Legume a Day and offers intriguing recipes for appetizers, entrees, and snacks, along with interesting articles.

Aquafaba

Hidden inside every can or simmering pot of garbanzo beans is another recipe waiting to happen. This starchy liquid, known as aquafaba, is remarkable. You can whip it into fluffy peaks for meringues or mousse, or use it to make creamy mayo and other dishes. Three tablespoons replace one egg; two tablespoons for one egg white. Give it a try!

Fluffy vegan chocolate mousse with aquafaba

70+ Vegan Aquafaba Recipes – Sweet, savory, and more

We look forward to building this tapestry of experiences with you.