The One Food Vegetarians Can’t Live Without

Yahoo Health

It wins the crown for most versatile food ever. (Photo: Nikki {Rufus & Clementine}/Getty;)

Eggs and nuts are major players in a vegetarian diet, but there’s one food in particular that packs the protein, fiber, versatility and can cost less than a dollar per serving. We’re talking beans—kidney beans, white beans or fresh beans—all far cooler now than they were when in that old middle school rhyme. Pro tip: Rinse and drain canned beans to cut sodium by about 40 percent. Behold, four recipes that give the pantry staple a gourmet makeover.

Cannellini Gazpacho

(Photo: Zoryana Ivchenko/Getty)

INGREDIENTS

  • 6 ripe tomatoes, cut into chunks

  • ½ large cucumber, peeled, halved, seeded and cut into chunks

  • 1 green bell pepper, cut into chunks

  • 2 garlic cloves, smashed

  • ¼ cup diced celery

  • ½ cup diced onion

  • 1 (15.5 ounces) can cannellini beans, drained and rinsed

  • 1 cup water

  • 1/3 cup extra-virgin olive oil

  • 2 tablespoons sherry vinegar

DIRECTIONS

In a blender or food processor, combine the tomatoes, cucumber, bell pepper, garlic, celery, onion, water, oil and vinegar, and process until coarsely pureed. Pour into a large bowl and stir in the beans. Season with salt and hot sauce (if desired) to taste and refrigerate until chilled. Makes 6 servings.

THE SKINNY: 220 calories, 13g fat (2g saturated fat) 0g trans fat, 21g carbohydrate, 6g fiber, 6g protein

Related: 6 Moves To Resize Your Butt and Thighs

Green Bean and Coriander Salad

(Photo: Brett Stephens/Getty)

INGREDIENTS

  • 1 ½ pints fresh green beans, trimmed

  • 1 ½ tablespoons sherry vinegar

  • 1 tablespoon honey

  • ½ teaspoon Dijon mustard

  • ½ teaspoon salt

  • Freshly ground black pepper, to taste

  • 3 tablespoons extra-virgin olive oil

  • 1 small shallot, thinly sliced

  • ½ cup Italian flat-leaf parsley, chopped

  • 1/3 cup roasted almonds, roughly chopped

  • 3 hard-boiled eggs, sliced

DIRECTIONS

Cook beans in a large pot of boiling water until crisp-tender, about 5 minutes. Transfer to an ice bath to stop the cooking. Drain and dry and set aside. Combine the vinegar, honey, mustard, salt, pepper, shallot, parsley, and oil in a large bowl and whisk to combine. Add beans and toss to coat. Let stand for 15-20 minutes, tossing a couple of times. Transfer beans to serving dish. Top with almonds and eggs. Makes 2 servings.

THE SKINNY: 160 calories, 10g fat, 2g sat fat, 0g trans fat, 9g carbs, 3g fiber, 6g protein

Spicy Meatless Chili

(Photo: Alexandra Grablewski/Getty)

INGREDIENTS

  • 1 teaspoon olive oil

  • ½ small onion, finely diced

  • 1 can (15.5 ounces) seasoned black beans, mild

  • 1 can (15.5 ounces) Latina-style seasoned pinto beans

  • 2 tablespoons diced tomatoes

  • 1 tablespoon shredded cheese of choice

  • 1 teaspoon pickled sliced jalapeños

DIRECTIONS

In large skillet heat oil over medium-high heat add onions and cook until transparent, about 5-6 minutes. Add beans, tomatoes, cheese and sliced jalapeños and continue to cook over medium high heat, stirring often. Reduce heat to low and let simmer until desired consistency is achieved. Serve warm and top with additional cheese, if desired. Makes 4 servings.

THE SKINNY: 240 calories, 4g fat, 0g sat fat, 0g trans fat, 40g carbs, 13g fiber, 13g protein

Related: 9 High-Fat Foods that Are Actually Good For You

Black Bean Tacos With Cumin Crema

(Photo: Ron Manville/Getty)

INGREDIENTS

  • 2 lower-calorie whole wheat tortillas

  • ½ cup canned Latina-style seasoned black beans

  • 4 tablespoons shredded cheese

  • 2 tablespoons homemade or store bought salsa

  • 2 tablespoons cumin crema (see recipe below)

  • Shredded lettuce or cabbage, optional

  • Cilantro leaves, optional

DIRECTIONS

Heat tortillas and beans if desired according to package directions. Top each tortilla with ¼ cup of beans and 2 tablespoons of cheese. Top each taco with 1 tablespoon of salsa and 1 tablespoon of cumin crema. Finish by topping each taco with desired amount of shredded lettuce or cabbage and cilantro leaves. Makes 1 serving.

For cumin crema:

INGREDIENTS

  • ¼ cup non-fat plain Greek yogurt

  • ½ teaspoon ground cumin

  • ¼ teaspoon Mexican-style chili powder

  • 1 teaspoon lime juice

DIRECTIONS

Whisk all ingredients together in a small bowl until smooth. Season with salt and pepper, if desired. Note: Leftover cumin cream can be refrigerated for 3-4 days and makes a great dip for raw veggies.

THE SKINNY: (Serving Size: 2 tacos): 300 calories, 6g fat, 1.5g sat fat, 0g trans fat, 48g carbs, 9g fiber, 15g protein

By Sarah-Jane Bedwell

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