Hearty, comforting and the perfect vehicle for big flavour – you can’t beat the humble bean. From creamy cannellini beans, to plump butter beans and beyond, there’s so many possibilities for deliciousness.
And beans don’t just taste good, they do good, too. Beans are plant-based powerhouses, packed with fibre and each 80g portion counts towards one of your 5-a-day! But don’t just take it from us – we spoke to our Head of Health and in-house bean champion Sasha Watkins to get the lowdown.
Health benefits of beans
Why are beans good for gut health?
“Beans are one of the most nutritious – and overlooked – foods we can eat. They’re naturally high in fibre, a rich source of plant protein, and provide key micronutrients such as potassium, magnesium, iron and zinc. They even count as one of your 5-a-day. It’s no wonder they’re a daily staple in the Blue Zones, where people live longer, healthier lives.”
How many beans should we be eating per day?
“Food Foundation data shows that only 24% of Brits eat beans twice a week, when ideally we should be enjoying a portion every day. Each 80g portion counts towards one of your 5-a-day, so it couldn’t be easier to get more beans into your diet.”
Are beans good for the planet?
“Beans are a win for the planet. With a low carbon footprint and nitrogen-fixing qualities that help restore soil health, beans offer a simple dietary shift with meaningful environmental benefits – and remain an affordable, accessible source of nourishment.”
Do you have any easy ways to eat more beans?
“I love our Bold Bean Co recipes because they prove just how good beans can taste – and how simple they are to cook with. I hope they inspire you to add more beans to your week.”
Easy bean recipes
This January, we’ve teamed up with the iconic Bold Bean Co to bring you a range of deliciously comforting bean bowls, all on your table in under 30 minutes.
ON THE MENU W/C 5 JANUARY
Bold Bean Co Porcini Mushroom Beanotto with Pine Nuts & Grated Cheese
Oozy, comforting and oh-so-delicious, this twist on a classic risotto stars creamy Organic White Beans. Backed up by sweet leeks, earthy chestnut mushrooms, toasted pine nuts and plenty of hard Italian cheese, this is comfort food at its finest. Plus, you can get it on the table in 20 minutes – the dream.
Bold Bean Co Chicken Miso Soup with Cheesy Butter Bean Croutons
Tender pulled chicken, fragrant garlic and a kick of chilli take this miso soup up a notch. Stir through leafy kale for a pop of green, then top with cheesy Queen Butter Bean croutons – yes, really! You need to try this.
ON THE MENU W/C 12 JANUARY
Bold Bean Co White Bean & Mushroom Stew with Cavolo Nero & Pink Kraut
Queen White Beans get the royal treatment in this hearty stew – they’re simmered to perfection with fragrant garlic and miso to add an incredible depth of flavour. Paired with earthy chestnut mushrooms, leafy cavolo nero, sweet courgette and smoky pink kraut, it’s a hug in a bowl.
Bold Bean Co Beef Meatballs with Ve’duja Butter Beans & Pine Nuts
Making your own meatballs is easier than you might think – and far more delicious and satisfying than shop-bought. Here, you’ll whip up a batch of juicy beef meatballs using British mince, then simmer them in a hearty passata stew with creamy Queen Butter Beans and fiery vegan ‘ndujia. Speedy dinners don’t get much better.
ON THE MENU W/C 19 JANUARY
Bold Bean Co Curried Queen Chickpeas with Honey Glazed Carrots & Radish Pickle
We know that chickpeas are technically a pulse – not a bean – but they’re too good not to include! Heroing plump Queen Chickpeas that are swirled through a creamy coconutty korma sauce, this curry packs a real flavour punch. With curried chantenay carrots that are roasted until tender, plus quick pickled radishes, it’s a thing of joy.
Bold Bean Co Roast Turmeric Chicken with Golden Goddess Chickpeas
As our Bold Bean Co recipes go, this is definitely up there. Free-range British chicken is marinated in turmeric, pan-fried until golden, then drizzled with honey and roasted until tender. Paired with a goddess Queen Chickpea stew complete with fresh herbs, courgette and Tenderstem, we can’t get enough of this.
ON THE MENU W/C 26 JANUARY
Bold Bean Co Squash & Braised Beans with Artichoke & Caper Dressing
Seasonal butternut squash is roasted until sweet with nutty Tenderstem, then dished up with Queen Butter Beans cooked in a garlicky, zesty stock. Finished with a flavour-packed artichoke and caper dressing, this is something special. What’s more, each portion contains 5 of your 5-a-day!
Bold Bean Co Honey Roasted Trout with Harissa Chickpeas & Lime Yoghurt
Buttery, sustainably-sourced trout with heaps of vibrant veg (think delicate courgettes, juicy peppers and sweet onions) – this protein-packed dinner is a riot of colour and flavour. Paired with a harissa-spiked stew, starring our favourite Queen Chickpeas, then drizzled with a creamy lime yoghurt dressing – what’s not to love?
