Cheap, nutritious and finally delicious bean recipes

Let's hear it for the legumes.

Let's hear it for the legumes.

All hail beans. The staple that carried us through skint, sharehouse living, and a trusted culinary confidant during the pandemic. They are a natural protein, high in fibre, vitamins, and micronutrients. As nitrogen-fixing plants, they benefit the environment. They may reduce cholesterol, lower heart disease risk, and improve blood pressure. Legume-heavy diets are linked to longevity; and crucially, they are consistently cheap. Beans! We adore you, you versatile beasts.

A bean dish can live many lives in a week: a Monday stew becomes a decadent Thursday breakfast toast topper. If you’re soaking, put some aside to jumble up in a salad. Really, there’s no reason for you not to be on team bean (those entering a new relationship are exempt…) If you’re yet to lean into the bean, let these recipes convince you.

Kale & cannellini minestrone

With David Herbert's minestrone, any greens will do — swap the kale for silverbeet or spinach if that's your flavour.

Kale & cannellini minestrone. Photo: Guy Bailey

Ingredients

• 1 bunch kale, rinsed
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 2 stalks celery, sliced
• 1 carrot, chopped
• 1 large onion, chopped
• 2 x 400g cans cannellini beans, rinsed
• 1 teaspoon chopped fresh rosemary
• 1.5 litres vegetable stock
• Small piece parmesan rind (optional)
• 1 tablespoon fresh lemon juice
• Flat-leaf parsley leaves, to garnish
• ½ cup grated parmesan, to serve

Recipe

1. Discard thick stems from kale and shred leaves into 2cm thick slices. Heat oil in a saucepan over medium heat. 
2. Add garlic, celery, carrot, onion and cook, stirring occasionally, until tender, for 4 to 6 minutes. 
3. Add beans, kale, rosemary, stock and parmesan rind (if using). Cover and bring to boil. 
4. Reduce heat and simmer until vegetables are tender, 15-20 minutes. Add extra stock if too thick. 
5. Remove parmesan rind. 
6. Stir in lemon juice and sprinkle with flat-leaf parsley. Serve with parmesan and parmesan toasts (recipe below) Serves 4-6

Parmesan toasts

• ½ baguette, sliced
• Extra-virgin olive oil
• ½ cup freshly grated Parmesan

Recipe

1. Preheat oven to 170°C. 
2. Brush one side of each bread slice with olive oil and place on a baking tray in a single layer.
3. Sprinkle with parmesan and season with salt and freshly ground black pepper. 
4. Bake until golden brown and crisp, about 12-15 minutes. 
5. Serve warm or at room temperature.

Fasoulatha

White beans with a kick of chilli, Kathy Tsaples’ take on the national dish of Greece is homely and moreish.

Kathy Tsaples' Fasoulatha

Ingredients

• 500 g small dried white beans, soaked in cold water overnight and drained
• 1⁄2 cup (120ml) olive oil
• 1 large onion, finely chopped
• 1 can of tomatoes
• 1 tbsp tomato paste
• 2 carrots, sliced
• 1 small stalk of celery, sliced and with leaves set aside
• 1 small dried red chilli, crushed (optional)
• 1 red chilli, seeded and chopped (optional)
• 4 cups (1 litre) hot water
• Freshly ground black pepper

Recipe

1. Rinse the beans, put them in a large pan and pour in cold water so they are submerged. Bring to a boil, cover, and simmer for around 30 minutes until almost tender. Drain, rinse and set aside.
2. Meanwhile, heat the oil in a large heavy pan. Add the onion and cook over low heat, stirring occasionally, for about 5 minutes until soft and translucent. Crush the tomatoes and add, along with the tomato paste, carrots, celery, celery leaves and chilli; pour in the hot water.
3. Bring to a boil, add the drained beans, reduce the heat, cover and simmer for 1-2 hours until the beans are tender and the soup has thickened. Check frequently during cooking and add more hot water if necessary. The cooking time and the amount of additional water depends on the quality, age and condition of the beans. 
4. Serve hot, sprinkled with freshly ground black pepper, accompanied by olives, pickled vegetables and cheese. Serves 4-6.

Chickpeas and spinach

David Herbert's chickpeas and spinach has all the comfort of shakshuka, but with some greens for good measure.

Middle Eastern white bean and fennel salad. Photo: Guy Bailey.

Chickpeas and spinach

• 2 x 400g cans chickpeas
• 500g spinach
• 3 tablespoons olive oil
• 1 large onion, finely chopped
• 1 x 400g can chopped tomatoes
• 2 tablespoons tomato paste
• 2 cloves garlic, crushed
• 2 tablespoons chopped fresh mint
• Crusty bread, to serve

Recipe

1. Drain and rinse the chickpeas.
2. Trim the spinach and coarsely chop.
3. Heat oil in a large frypan over moderate heat; add onion and cook, stirring occasionally, until very soft (about 15 minutes). Add tomatoes and tomato paste and simmer gently for 10 minutes.
4. Add spinach and chickpeas and cook, uncovered, until spinach has wilted (about 6-8 minutes).
5. Add garlic and mint and season with salt and pepper. Serve with crusty bread. Serves 6

Zucchini, pea & pesto soup

You'll feel your life extending with every spoonful of David Herbert's vibrant pea soup.

Zucchini, pea & pesto soup. Photo Guy Bailey.

Ingredients

• 500g zucchini
• 1 tablespoon olive oil
• 1 garlic clove, sliced
• 2 spring onions, sliced
• 200g frozen peas
• 400g can cannellini beans, drained and rinsed
• 1 litre hot vegetable stock
• 2 tablespoons basil pesto
• Crusty brown bread, to serve

Recipe

1. Cut zucchini into thin strips about 12 cm in length. Heat oil in a large saucepan. 
2. Cook garlic and spring onions for 2 minutes, then add zucchini and cook for 3 minutes until it starts to soften. 
3. Stir in peas and cannellini beans, pour over stock and bring to the boil. Cook for a further 3-5 minutes. 
4. Stir pesto through soup and season to taste. 
5. Ladle into bowls and serve with crusty brown bread. Serves 4

Roasted chickpeas with middle eastern spices

Our recommendation? Making a double batch of chickpeas and saving them for a spiced snack.

Roasted chickpeas with middle eastern spices. Photo: Guy Bailey.

Ingredients: 

• 2 x 400g cans chickpeas
• Pinch dried chilli
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 1 clove garlic, peeled, left whole
• 2 teaspoons chopped rosemary
• 2 tablespoons extra virgin olive oil
• 1kg ripe tomatoes
• ¹⁄³ cup chopped flat-leaf parsley
• 1small red onion, sliced
• 1 teaspoon ground sumac (optional)

Dressing

• 1 tablespoon balsamic vinegar
• 3 tablespoons extra virgin olive oil
• 1 clove garlic, crushed
• Grated zest ½ lemon

Recipe

1. Drain and rinse chickpeas, then dry on kitchen paper.
2. Combine chickpeas, chilli, cumin, coriander, garlic and rosemary.
3. Toss with oil and transfer to a baking dish.
4. Cook in preheated 180°C (fan) oven for 15-20 minutes, or until crisp and lightly browned. Remove and discard garlic.
5. Meanwhile, place all dressing ingredients in a screw-top jar and shake well to mix. Slice, halve or quarter tomatoes (depending on size).
6. Toss warm chickpeas with parsley and red onion; stir through tomatoes. Season to taste.
7. Pour over dressing and sprinkle with sumac, if using. Serves 4