5 Delicious Bush Beans Recipes You Must Try

Hearty Bush Beans Soup

There's nothing quite as comforting as a warm, hearty bowl of soup, and when it's made with nutritious bush beans, it becomes a wholesome meal perfect for any time of the year. Here’s how to whip up a delightful and nutritious bush bean soup:

Ingredients

• 2 cups of dried bush beans (soaked overnight)
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 potato, cubed
• 1 tbsp olive oil
• 1 liter vegetable or chicken broth
• 1 bay leaf
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery, sautéing until they start to soften, around 5 minutes.
2. Drain and rinse the soaked beans, then add them to the pot along with the potato, bay leaf, and thyme.
3. Pour in the broth, bring the soup to a boil, then reduce to a simmer.
4. Let the soup cook for about 1.5-2 hours or until the beans are tender. Stir occasionally to prevent sticking, adding more broth or water if necessary.
5. Remove the bay leaf, and season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.

🌱 Note: For a richer texture, you can blend part of the soup and then mix it back in to thicken.

Grilled Bush Beans and Potatoes

For those outdoor cooking enthusiasts, grilling is not only for meats. Bush beans can create a vibrant, veggie-centric dish that's perfect as a side for BBQs or as a standalone meal:

Ingredients

• 500g bush beans (fresh or canned)
• 5 medium potatoes, peeled and sliced into wedges
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and black pepper
• 1 lemon, for juice and zest
• Fresh dill, chopped

Instructions

1. If using fresh beans, trim the ends. If canned, drain and rinse.
2. Toss the potatoes with 1 tbsp olive oil, smoked paprika, garlic powder, and a pinch of salt and pepper. Arrange them on a grill-safe tray or directly on the grill.
3. Brush the beans with the remaining olive oil, adding a pinch of salt.
4. Grill the potatoes until they are golden and crispy, about 20-25 minutes, turning occasionally.
5. Add the beans to the grill for the last 5-7 minutes, just enough to get a slight char.
6. Once done, squeeze lemon juice over the vegetables, zest some lemon on top, and sprinkle with fresh dill.
7. Serve warm for best flavor and texture.

🍋 Note: Grilling at a medium heat ensures the vegetables get a nice char without burning.

Vegetarian Bush Bean Enchiladas

Enchiladas are a crowd favorite, and by substituting beans for meat, you not only make it vegetarian but also incredibly flavorful. Here’s how:

Ingredients

• 2 cups cooked bush beans
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 tsp cumin
• 1 tsp chili powder
• 1 cup shredded cheese (cheddar or Mexican blend)
• 8-10 corn tortillas
• 2 cups enchilada sauce (homemade or store-bought)
• Sour cream and cilantro for serving

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a skillet, heat some oil over medium heat. Sauté onion and garlic until translucent, then add bell pepper, cumin, and chili powder, cooking until the peppers are tender.
3. Mix in the beans, and cook for a couple of minutes, then stir in ½ cup of the shredded cheese until melted.
4. Warm tortillas to make them pliable (either on a dry skillet or microwave them with a damp cloth).
5. Fill each tortilla with the bean mixture, roll up, and place seam-side down in a greased baking dish.
6. Pour the enchilada sauce over the top, and sprinkle the remaining cheese on top.
7. Bake for 20 minutes or until bubbly and the cheese is melted.
8. Garnish with sour cream and cilantro before serving.

🌮 Note: For added zest, you can top the enchiladas with fresh pico de gallo or pickled onions.

Creamy Bush Beans and Spinach Salad

If you're looking for a lighter, refreshing meal, this salad combines the earthy goodness of bush beans with the fresh crunch of spinach for a delightful taste:

Ingredients

• 2 cups of cooked bush beans
• 4 cups baby spinach
• 1 avocado, diced
• ¼ red onion, thinly sliced
• 1 cucumber, sliced
• For the Dressing:
  • 2 tbsp Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp honey or maple syrup
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Instructions

1. Whisk together all the ingredients for the dressing in a small bowl.
2. In a large salad bowl, toss together spinach, beans, avocado, red onion, and cucumber.
3. Drizzle the dressing over the salad, toss to coat.
4. Serve immediately for the freshest taste, or store undressed if you want to prepare it in advance.

🌿 Note: This salad can be enhanced with walnuts or feta cheese for added texture and flavor.

Bush Beans in Tomato Sauce

For an easy, yet rich dish, bush beans stewed in a flavorful tomato sauce bring comfort food to a new level. Here's a straightforward recipe:

Ingredients

• 3 cups of dried bush beans (soaked overnight and cooked)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (400g) of crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp sugar
• Salt and pepper to taste
• Fresh basil for garnish
• Olive oil for cooking

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, cooking until the onions are translucent.
2. Stir in the crushed tomatoes, tomato paste, oregano, sugar, salt, and pepper. Let it simmer for 10-15 minutes to thicken.
3. Add the cooked beans to the sauce, mix well, and let it simmer for another 15 minutes to absorb flavors.
4. Adjust seasoning as needed. Garnish with fresh basil.
5. Serve over rice, pasta, or with crusty bread.

🍅 Note: For a variation, you can add some pancetta or bacon at the beginning for a meatier flavor.

In this post, we've explored five exquisite ways to enjoy bush beans, each recipe showcasing the bean's versatility. From soups to salads and hearty stews, these dishes not only offer nutritional benefits but also enrich your culinary experience with their unique flavors and textures. Integrating bush beans into your diet can help with fiber intake, protein, and adds a delightful component to vegetarian or vegan meals, making them a pantry staple worth having.