Vegetarian

All-Star Bean Entrées

Beans and legumes are nutritional superstars. Instead of relegating beans to the side dish role, let these vegetarian recipes be the main player on the plate.

Black Bean, Corn, and Zucchini Enchiladas

Black beans, combined with sautéed corn and zucchini, make a hearty, satisfying filling for these spicy enchiladas. Rinsing and draining canned beans reduces the sodium content by about 40 percent.

Recipe: Black Bean, Corn, and Zucchini Enchiladas

White Beans with Roasted Red Pepper and Pesto

Rustic Mediterranean fare typically features white beans that are cooked with onions, garlic, and fresh herbs. The intensity of roasted peppers and pesto partner nicely with the mild-flavored beans.

Recipe: White Beans with Roasted Red Pepper and Pesto

Falafel with Avocado Spread

Falafel is a Middle Eastern specialty made by deep-frying patties of ground chickpeas. This Latin twist on this dish uses pinto beans combined with crushed tortilla chips, cilantro, and cumin. The patties are pan-fried in a small amount of oil, making them lower in fat than traditional falafel.

Recipe: Falafel with Avocado Spread

Black Bean Tacos

The protein in these veggie-packed tacos comes from black beans and seitan (wheat gluten), which has a chewy, meatlike texture. Serve the tacos with the tangy Avocado Salsa–a chunky version of guacamole.

Recipe: Black Bean Tacos

Baked Gigantes in Tomato Sauce

Baked beans take on a whole new identity in this hearty dish featuring gigantes–a Greek version of lima beans–that are baked in a chunky herbed tomato sauce. If you can't find gigantes, you can substitute large lima beans.

Recipe: Baked Gigantes in Tomato Sauce

White Bean Salad with Asparagus and Artichokes

Steam baby artichokes and fresh asparagus to combine with the white beans in this colorful springtime salad. This super-quick main dish salad takes less than 20 minutes to prepare. Slice the radishes, green onions and basil while the vegetables are steaming.

Recipe: White Bean Salad with Asparagus and Artichokes

Hominy-Pinto Burgers with Roasted Poblano Chiles

Bean burgers are even better when the beans are processed with hominy and masa harina–the "dough" used to make corn tortillas. The smokiness of roasted poblanos perfectly complements the southwestern spiciness of the burgers and toppings.

Recipe: Hominy-Pinto Burgers with Roasted Poblano Chiles

Garbanzo-Tomato Curry

Garbanzo beans, also called chickpeas, are used extensively in Mediterranean, Indian, and Middle Eastern cooking. Balance the heat in this curry with yogurt and serve with rice.

Recipe: Garbanzo-Tomato Curry

Lentil and Rice Pilaf

Add protein to a simple rice pilaf with lentils. In addition to protein, lentils are also a fair source of calcium and iron. Increase calcium by topping each serving with a dollop of yogurt sauce.

Recipe: Lentil and Rice Pilaf

Split Pea-Spinach Dal with Cauliflower

A dal is a classic Indian legume stew that's served in some form with almost every meal. This one features yellow split peas, spinach and cauliflower and gets its distinctive flavor from cumin, turmeric, and mustard seeds.

Recipe: Split Pea-Spinach Dal with Cauliflower

Cuban Black Bean Patties with Pineapple Rice

To make these hearty bean patties, partially mash the beans before combining with shredded cheese. The pineapple rice is a refreshing accompaniment for the spicy patties.

Recipe: Cuban Black Bean Patties with Pineapple Rice