• Amanda

Simply Super Beans

Beans are a big deal around here.....between beans and potatoes you are looking at the bulk of our recipes. Our family is a real mixed bag of tastes, preferences and diets. And while they say you can't please everybody, this simple and quick recipe tries its hardest. Whether you are into spicy or sweet, this dish should hit the spot and and keep you satisfied for hours.

Now how about a chat regarding plant-based protein. If you don't have questions about protein, feel free to scroll down to the recipe. As a Health and Nutrition Counsellor, one of the biggest questions I get is...."how do I get enough protein on a Plant-Based or Vegan diet?" And the answer is quite simple. For starters, many plant based food contains protein. The issue we encounter is, all protein is made up of amino acids. There are 20 amino acids in total. There are 9 essential amino acids. Essential means that our bodies cannot create these amino acids. We therefore, have to obtain them through our diet. Proteins from animal sources happen to contain all 9 of these essential amino acids and are therefore referred to as 'complete proteins'. There are very few plants that are complete proteins. A few examples of plants that are considered complete proteins include quinoa and soy (but soy is a tad low in methionine.) The great thing is that it is very easy to create complete proteins ourselves.

Amazingly, grains and legumes contain complimentary amino acids. This means that when paired together, grains and legumes create a complete protein. The other great thing is, new research states that these combinations do not have to be had at the same meal. As long as you are eating an appropriate amount of grains and legumes throughout the day, your body will reap the benefits of all the amino acids.

Here are a few examples:

Beans and Rice

Hummus and Naan

Peanut Butter and Whole Wheat

Corn bread and Chili

and the options really do go on and on.

I hope this clears up any confusion for you. If you happen to have any further questions about protein or any other plant-based diet questions, I would be more than happy to hear them. You can also check out my nutrition counselling options here. Otherwise, enjoy the recipe below!!!

Simply Super Beans

  • 1 can of Black Beans (approximately 500 ml)

  • 1/2 Onion Diced

  • 1 TBSP Vegan Butter

  • 1/2 cup Salsa of choice (we used medium)

  • 1/3 cup Maple Syrup

  • 1/3 cup Water

  • 1/3 cup Oat Milk

Disclaimer.....this is not a fancy is easy, cheap, delicious and high in protein. We ate our beans for breakfast over Whole Grain Gluten Free toast with some vegan cream cheeze. Feel free to have yours however you prefer.... with rice, quinoa or maybe by themselves! You can also use dry beans for this recipe but you will have to soak and cook them prior to following this recipe. Ok! to begin.... In a saucepan over medium heat, melt the Vegan Butter and sauce the diced onion until translucent. While the onions are cooking, since the beans well in a colander and allow to drain. Once onions are ready, add rinsed beans, salsa, Maple syrup and water to the saucepan. Stir occasionally and bring the mixture to a simmer. Once simmering, place the lid on the sauce pan and continue to simmer for 20 minutes. Occasionally, lift the lid and stir. Once the 20 minutes is up, stir in the oat milk and allow to simmer for another 5 minutes, uncovered. Add pepper and salt to taste. And that is it. If you enjoy this recipe, you may want to check out my Vegan Cheeze Sauce or my Vegan Alfredo Sauce.



British Columbia



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