We asked bean enthusiasts to share their favorite—and most surprising—things to do with beans.
If you've ever spent time pondering what to do with that can of beans in your pantry, you'd be better off wondering what you can't do. No matter what you're cooking or baking, "the possibilities are endless," says Maggie Michalczyk, a registered dietitian nutritionist in Chicago. You can add beans to almost anything. Beans are versatile, nutritious, and inexpensive, she says, making them an easy way to jumpstart your protein and fiber goals for the day. One cup of pinto beans, for example, has 18 grams of fiber and 14 grams of protein. Plus, they contain disease-fighting antioxidants, as well as essential nutrients like folate, iron, and potassium. Research suggests regularly eating beans can help prevent heart disease, reduce the risk of colorectal cancer and Type 2 diabetes, and improve gut health. Advertisement Advertisement Michalczyk uses beans in both sweet and savory dishes. There are more than 400 kinds, which can be overwhelming, so if you're just starting your legume journey, she advises zeroing in on a few before broadening your repertoire. Chickpeas, for example, "are kind of a blank-slate bean," she says. "You can season them in lots of different ways." Black beans are ideal for Mexican dishes and chili, while white beans take on the taste of whatever you add them to, making them a great addition to salads and soups. Whip up a bean-based smoothie Drinking beans? Really? "Absolutely," says Richard Sandoval, the chef behind the Latin restaurant group Richard Sandoval Hospitality. He likes mixing them into smoothies because they add a creamy, almost milkshake-like texture and boost of protein without altering whatever flavor he's going for. One of his favorites: blending cooked black beans with unsweetened cacao powder, almond milk, dates, and a touch of cinnamon. You get "a luscious, chocolatey smoothie with a Latin twist," he says. Prep a smashed chickpea salad for lunch One of Michalczyk's favorite lunches is this spin on a traditional chicken…