Welcome to EnVi Eatery! With more people being conscious about their spending, finding substantial meals to prepare might be challenging. Beans and legumes are simple, yet inexpensive sources of protein that are also versatile. Here are four bean-centered meals that will keep you full and are easy to meal prep throughout the week.

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For easy meal prep:

  1.  Do your mise en place (set up) at the beginning of your week.
  2.  Most of the ingredients are consistent in each recipe.

Also, to prepare your dry beans, soak your beans for 2 hours in cold water.

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Black Bean Tacos

Ingredients 

  • 2 cans black beans or 2 cups dried beans
  • 1 cup vegetable broth 
  • 4 cloves garlic 
  • ½ red onion 
  • ½  packet taco seasoning (chili powder, onion powder, garlic powder, oregano, and smoked paprika 
  • 4 tortillas (corn or flour) 
  • 1 cup of your choice of cheese 
  • Extra virgin olive oil 
  • Salt and pepper to taste 

Directions 

  1. Rinse and drain black beans, dice onion and garlic. Set both aside.
  2. Heat a medium-sized sauté pan, add oil. Once the pan is hot, sauté onion until translucent. Add garlic and mix. 
  3. Add drained black beans and the seasoning mix. Slowly stir in ½ cup of your vegetable broth. Turn the heat down to medium-low and let the beans simmer for 5 minutes. While your beans are simmering, preheat your oven to 350 degrees.
  4. Taste your beans. If you need more flavor, use more of your taco seasoning and add salt and pepper to taste.
  5. Use a fork or potato masher to mash your beans. They should have a semi-smooth consistency. Place your tortillas in the oven to warm for 5 minutes. 
  6. Once you are happy with your beans’ consistency and flavor, turn off the heat and set them aside. 
  7. Once warm, take your tortillas out of the oven and place them on a plate. 
  8. Fill your tortilla with your bean mixture, add your cheese of choice, and enjoy!

Lentil Spaghetti 

Ingredients 

  • 2 can lentils beans or 2 cups dried beans
  • ½ red onion 
  • 4 garlic cloves 
  • 1 bunch of leafy green (kale or spinach) 
  • 1 bottle of your choice of tomato/pasta sauce 
  • 1 box of your choice of pasta 
  • ¼ cup of feta cheese 
  • Parmesan cheese
  • Seasonings (garlic powder, onion powder, basil, oregano, rosemary)
  • Salt and pepper to taste 
  • Extra virgin olive oil 

Directions 

  1. Boil a pot of water on medium heat for your pasta. Add a sprinkle of salt to flavor your pasta and help the water boil quicker. 
  2. Rinse and drain your lentils, dice your onion and garlic. Wash your leafy green and chop into a manageable size. Set aside.
  3. Heat a medium-sized sauté pan and add oil. Once hot, add onion and garlic and adjust the heat to medium-low. Once fragrant, add your chopped kale, stir, and let cook for 5-6 minutes. Check your pan to make sure it cooks evenly.
  4. Once your pasta water reaches rapid boil, add your pasta and cook for 5-7 minutes. 
  5. Season your kale to taste, add your lentils, and stir. Add your pasta sauce and simmer on medium-low until kale is tender. 
  6. Drain your pasta and combine with lentil and kale mixture. Turn off the heat. 
  7. Take a bowl and add your mixture, add a sprinkle of feta and parmesan cheese, and enjoy!

Crispy Mediterranean Tacos

Ingredients

  • 2 cans Canilleni or 2 cups dried white beans
  • 1 yellow onion 
  • 4 garlic cloves 
  • 2 tablespoons tomato paste  
  • ½ cup dill 
  • ¼ cup feta cheese
  • ½  jalapeño 
  • 1 bunch of lettuce 
  • 1 lemon
  • Za’atar or Green Goddess seasoning 
  • 4 flour tortilla 
  • Greek salad dressing

Directions

  1. Rinse and drain your beans, then dice your onion and garlic and jalapeño. Wash and chop lettuce and dill. Cut lemon in half and set aside. 
  2. Heat a medium-sized sauté pan and add oil. Once hot, add onion, garlic, and jalapeño and cook until fragrant.
  3. Add your beans to the pan along with your seasoning and stir. Preheat your oven to 350 degrees. 
  4. Turn the pan down to medium-low. Use a fork or potato masher to mash the beans slightly. Add tomato paste and mash beans until semi-smooth. Add your tortillas to the oven to warm.
  5. Take the beans off the heat, add dill and juice of half lemon. Take your tortilla out of the oven. Fill your tortilla with your beans and cheese. Put the assembled tacos back in the oven for 2 minutes. 
  6. Take tacos out the oven, add lettuce, drizzle greek salad dressing, and enjoy!

Chickpea Salad 

Ingredients 

  • 2 can chickpeas or 2 cups dried chickpeas 
  • ½ red onion 
  • 1 pack grape tomatoes
  • 1 avocado 
  • ½ lemon 
  • ½ bunch dill 
  • ¼ cup oil oil 
  • Za’atar or Green Goddess seasoning 

Directions

  1. Rinse and drain your beans, dice your onion, tomato, and avocado. Wash and chop dill. Cut lemon in half and set aside. 
  2. Combine all the diced ingredients with the beans in a bowl. Squeeze juice of the lemon, olive oil, and seasoning of choice in the bowl. Stir to ensure everything is coated evenly
  3. Let sit in the refrigerator until chilled and enjoy! 

Although these are vegetarian meals, you can add your choice of meat protein that fits your diet. These meals are perfect to make quickly after a long day, or can be prepped at the beginning of the week to make everything easier. 

Want more 15-minute meals ? Check out our guide on easy and quick meals using store bought kits here!

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