Low-Calorie Bean Recipes

Find healthy, delicious low-calorie bean recipes, from the food and nutrition experts at EatingWell.

Most Popular

Chilaquiles Casserole

Rating: 5 stars 76
Our version of this enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.
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By EatingWell Test Kitchen

Cinnamon-Sugar Roasted Chickpeas

Rating: 4.5 stars 2
Roasting canned chickpeas until crispy makes a simple and healthy snack. In this riff on candied nuts, chickpeas are coated with cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made.
By Carolyn Casner

Stuffed Potatoes with Salsa & Beans

Rating: 4.5 stars 3
Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.
By Devon O'Brien

Roasted Buffalo Chickpeas

Rating: 5 stars 1
Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.
Hilary Meyer
By Hilary Meyer

Spinach and Garbanzo Beans

This is no ordinary wilted spinach recipe--it's dressed up with shallot, pine nuts, and garbanzo beans for a tasty side dish for meat or chicken.
By Diabetic Living Magazine

Broccoli, Chickpea & Pomegranate Salad

Rating: 5 stars 3
Simple steps give this broccoli salad recipe a more nuanced flavor: soaking the onion tempers its bite and toasting the cumin enhances its aroma. Serve alongside grilled chicken, pork or fish.
By Christine Burns Rudalevige

Slow-Cooker Dal Makhani

Rating: 3 stars 5
Using a slow cooker for this dal curry recipe is brilliant--the lentils cook until they're perfectly tender. For the creamiest results, use whole urad dal (versus split), which you can get online or at Indian markets. This particular bean breaks down beautifully, giving the dish its rich, creamy texture. For a stovetop variation, see below. Serve it over rice with Indian-style green chutney and a side of plain yogurt.
Shefaly Ravula, PA-C
By Shefaly Ravula, PA-C

Italian White Bean Salad

This Italian white bean salad is healthy and delicious. The capers and rosemary-lemon dressing add wonderful flavor to the cannellini beans and chopped tomato.
By Diabetic Living Magazine

Indian-Spiced Kale & Chickpeas

Rating: 4 stars 9
An aromatic blend of spices makes this dish a winner. Serve with steamed brown basmati rice for a substantial vegetarian meal.
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By EatingWell Test Kitchen

Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)

Rating: 4.5 stars 3
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices--cardamom pods, saffron and garam masala--in the spice section of well-stocked supermarkets or online at penzeys.com.
By Raghavan Iyer

Chickpea Salad

Rating: 4.5 stars 4
This satisfying chickpea salad is a delicious combination of textures, from crunchy cucumbers to crumbly feta. The dill ranch dressing adds creaminess, but a tangy vinaigrette would be just as good.
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By EatingWell Test Kitchen

8-Layer Taco Salad

Rating: 4.5 stars 5
This gorgeous and colorful 8-layer taco salad recipe is made healthier by using ground turkey in place of beef, adding Greek yogurt and bumping up the amount of vegetables. Serve this salad in a clear glass bowl and you'll have an eye-catching party-worthy dinner or potluck side in just 30 minutes.
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By EatingWell Test Kitchen
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Inspiration and Ideas

Seasoned Black-Eyed Peas
To infuse peas with flavor, simmer them with dried spices, which pack a more intense punch than fresh. Smoked paprika delivers the essence of ham hocks or bacon while keeping this classic side dish vegan.
Curried Baked Beans
If you're a fan of classic baked beans, give this healthy recipe with curry powder, lime juice and molasses a whirl. These stovetop baked beans also have half the sugar and three-quarters of the sodium compared to a traditional recipe--and take a few hours' less cooking time. Serve with pistachio-crusted pork tenderloin or grilled fish.
Roasted Tomato and Vegetable Soup
Rating: 4.5 stars 6

This veggie-packed side-dish vegetable soup can be made in the slow cooker. Just make a few tweaks (see Variation).