The versatile bean is a nutritious ingredient that's delicious in a wide range of easy-to-prepare dishes. With black or white beans, chickpeas or kidney beans, or some of each, you can use some creativity with these high-protein and high-fiber dishes. Cook up a few pots, and keep the cold weather at bay.
1. White Bean Soup by Victoria Blashford-Snell and Brigitte Hafner
Try this simple soup when you need an easy but hearty recipe. You can add some chopped pancetta before serving.
Per Serving: 382 calories, 6g saturated fat, 39g carbohydrates, 15g protein, 9g fiber
2. Golden Portuguese Bean Soup by Bonnie Tandy Leblang and Joanne Lamb Hayes
Sausage, butternut squash and kidney beans are just a few of the succulent ingredients in this spicy, Portuguese-inspired soup.
Per Serving: 300 calories, 5g saturated fat, 29g carbohydrates, 14g protein, 6g fiber
3. Long-Simmering Black Bean Soup by Nava Atlas
This soup needs a few hours to cook, so you can make a great dinner while relaxing at home or getting housework done. It tastes even better warmed up the next day.
Per Serving: 277 calories, 3g total fat, 50g carbohydrates, 15g protein, 12g fiber
4. Pasta e Fagioli by Nigella Lawson
A classic Italian comfort food with a hint of tomato and rosemary. This recipe uses cranberry beans, which are light-colored beans with cranberry-colored markings.
Per Serving: 393 calories, 1g saturated fat, 65g carbohydrates, 20g protein, 19g fiber
5. Warm or Cold Tomato and White Bean Soup by Nava Atlas
Here's a super-simple (it calls for canned beans), low-calorie option that you can keep on hand all year. It's perfect for a comforting meal in the winter or refreshing dish in the summer.
Per Serving: 179 calories, 0g fat, 34g carbohydrates, 9g protein
6. Chipotle-Teased Black Bean Pumpkin Soup by Jane Butel
For a smokier flavor, try this variation on black bean soup, which has a creamy texture, fresh herbs and chipotle seasonings.
Per Serving: 200 calories, 0g saturated fat, 38g carbohydrates, 12g protein, 13g fiber
7. Escarole & Cannellini Bean Soup by Frank Castronovo and Frank Falcinelli
This classic Southern Italian recipe is delicious as is, but there's no reason not to add your own favorite veggies and herbs.
Per Serving: 501 calories, 5g saturated fat, 59g carbohydrates, 20g protein, 16g fiber
8. Coconut Curried Chickpea Soup by Carla Snyder and Meredith Deeds
A vibrantly flavored Indian-style vegetarian soup that's made creamy and rich with coconut milk. If you like it spicy-hot, add cayenne pepper to taste.
Per Serving: 424 calories, 9g saturated fat, 59g carbohydrates, 11g protein, 9g fiber