3 x recipes with beans

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The United Nations has declared 2016 the year of the bean. And for good reason, because beans are super healthy. They are a source of proteins, fibers, vitamins and good carbohydrates and ideal if you do not want to eat meat for a day.

Did you know that there are more than 2000 types of beans. Here are a few well-known ones:

  • Kidney beans: contains a lot of protein and fiber and are delicious in wraps or Mexican dishes
  • Chickpeas: mainly known from the Mediterranean region and delicious for roasting or making hummus.
  • Lentils: small in size but with a nice bite, delicious in a salad or soup
  • Cannellini: soft bean that comes from Tuscany and is delicious in minestrone soup or salad
  • Black beans: especially popular in Latin America and an ideal meat substitute
  • Borlotti bean: firm bean with a nutty taste, try this bean in a stew
  • Giant beans: large bean (the name says it all) that has a wonderfully soft taste and can be used in many dishes.

You can soak and cook dry beans yourself, but it is much easier to use them from a can or jar. For example Bonduelle beans, these are steamed in the can. In this way they retain their bite and pure taste and no preservatives are used to make them shelf-stable. Fresh beans and canned beans have the same nutritional values ​​​​and are therefore just as healthy!

To put the bean in the spotlight this year, I received a nice package from Bonduelle at home with different cans of beans. Because I was very enthusiastic and couldn’t choose, I made 3 recipes. A tasty dip with bread, filled wraps and an Italian salad. Enough reasons and inspiration to put that bean on the table (more often).

Bean dip with feta



1 small can of Bonduelle giant beans
1 clove of garlic
½ tsp paprika powder
Pinch of chili powder
Pinch of black pepper
75 gr feta
1 tbsp lemon juice
A few sprigs of parsley
Splash of olive oil
Toasted bread

Food Processor Materials


Drain the giant beans and put them in the food processor. Add the garlic clove, lemon juice and feta and mix coarsely. Then add paprika, pepper, chili powder, parsley and a dash of oil and mix well. Add a little extra oil if the dip is still too thick. Garnish the dip with a giant bean, some feta and parsley.

Wraps with beans and chicken



1 small can of Bonduelle kidney beans
5 gordita wraps (small wraps)
100 g fresh mango, chopped into small pieces
300 g chicken, diced
Pinch of cayenne pepper
Pinch of cumin
Pepper and salt
1 or 2 grilled bell pepper from a jar
125 ml sour cream
Splash of oil


Put the chicken in a bowl and season with cayenne pepper, cumin, pepper and salt and add a dash of oil and toss well. Heat a pan and fry the chicken for about 8 minutes, then turn off the heat. Rinse the kidney beans under the tap and toss through the chicken. Cut the bell pepper into thin strips and also add to the pan so that it can warm up a bit. Prepare the wraps as on the package and spoon some of the chicken-bean mixture in the middle. Divide some mango over it and fold and secure with a toothpick. Spoon some sour cream on top and garnish with a little parsley if desired. You can also make this dish with large tortilla wraps. Then you can make about 3.

Italian bean salad


1 small tin of Bonduelle cannellini beans
150 g cherry tomatoes a
few basil leaves
1 ball of mozzarella
splash of olive oil
40 g arugula

Divide the arugula between 2 plates. Cut the tomatoes in half and divide over the lettuce. Tear the mozzarella into pieces and place on top of the salad. Rinse the cannellini beans under the tap and spoon over the salad. Beat the olive oil with a pinch of salt and pepper and drizzle over the salad. Garnish the salad with some fresh basil.

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Source: Leukerecepten by leukerecepten-nl.
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