Beautiful bean recipes & their benefits

It’s time to big up beans! These plant-based powerhouses are affordable, delicious and packed with nutrients – what’s not to love? We should all be trying to get more of them into our daily diet, and with Jamie’s tasty bean recipes (they’re one of his favourite ingredients!), it’s never been easier to do just that.

I'm Rozzie Batchelar, Jamie's senior nutritionist, and to help you out, I’ve rounded up my 10 favourite bean recipes, as well as useful tips and nutritional facts, so you know exactly what you’re getting with these versatile little wonders. I like a mix of both meat and veggie meals, so I’ve included options for both – then you can enjoy beans no matter what!

10 tasty bean recipes

Cannellini beans

Cannellini are jam-packed with fibre, vitamins and minerals, such as vitamins E and K. While our favourite British baked beans are usually made with haricot beans, cannellini give a great rustic vibe – and you’d be surprised at how easy they are to make at home!

These homemade baked beans are truly a thing of joy. Loaded with veggies and oozy cheese, they’re delicious on top of a crispy jacket spud for a simple, comforting WFH lunch.

This is one flavour-packed midweek dish, made from store-cupboard beans and frozen fish! Garlic and rosemary flavour the beans, while salty prosciutto and tomato pesto coat the fish – and when it’s all cooked in the air fryer, it couldn’t be easier.

Butter beans

Mild in flavour, with a creamy, silky texture, butter beans are such a versatile ingredient. They’re also a great source of potassium, which we need for maintaining normal blood pressure and muscle function.

The clue is in the title here! This five-ingredient dish is a one-tray wonder that will have the whole family asking for seconds. And it’s easily made meat-free by swapping out chipolatas for veggie sausages.

This reimagining of Jamie’s old-school recipe features chilli and lemon butter beans that are hard to beat! All roasted in a tin-foil parcel, it’s so easy to make, and you can swap the ingredients for whatever you have in the house.

Kidney beans

A store-cupboard favourite, kidney beans are a great source of vitamins and minerals, including manganese, which we need for healthy bones and to help protect our cells from damage. They’re always a winner in a chilli…

A good slow-cooked chilli con carne is a flavour sensation! This one uses popped cumin-spiced kidney beans for added texture, all served up over rice or jacket potatoes. Nutritious comfort food at its best!

Broad beans

Not the tinned ones, the real seasonal deal! Broad beans are at their best from May to September in the UK, and are a great source of vitamin C, which our bodies need for things like maintaining immune function. Give this recipe a go…

Taking the best ingredients of the season – nutrient-packed fresh tomatoes and broad beans – and showing them off in a simple dish with pasta and cheese, it’s summer on a plate. And on the table in 30 minutes flat!

Black beans

It’s no wonder these tasty beans have become a real favourite. High in folic acid and a source of iron, which we need for making red blood cells and transporting oxygen around our bodies, they pair well with so many flavours. Supercharge iron absorption by teaming them with vitamin C-rich foods, like sweet potatoes and peppers.

These protein-packed burgers are loaded with zingy salsa, juicy mango and avocado for a massive hit of colour and flavour! Veganise this recipe by swapping out the cheese and yoghurt for your favourite dairy-free options.

This smoky, warming chowder, with hunks of griddled sweetcorn, is perfect for a winter's day. Serve straight up, or heap over fluffy white rice for a divine weekend dinner.

Chickpeas

Like kidney beans, chickpeas are a great source of manganese, as well as being full of fibre to help you feel fuller for longer. A staple in many Middle-Eastern, African and Indian dishes, there’s so much you can do with this humble bean. Here’s one to try…

Flavour friends pumpkin and chickpeas team up to make this deliciously comforting and satisfying curry. Plus, if you make it ahead of time, those warming flavours are only going to deepen and taste even better.

In the mix!

Beans are even better when you mix them together! All beans are packed with protein and fibre, but each type will provide different vitamins and minerals, so a variety is good for you. Why not try this recipe…

Another twist on baked beans, this one-tray hero is a tasty meat-free dinner, or works great as a side. Try it with whatever beans take your fancy – get creative!

Why are beans good for you?

Beans are versatile and delicious, and each kind is a nutritional hero in its own way. They’re all plant-based proteins that are ideal for vegans and vegetarians, or those just looking to cut down on their meat. Protein is essential to build and repair our muscles and bones, and helps us feel full and satiated. Beans are also a great source of fibre, which helps maintain a healthy digestive system (you know the song!).

How much should I have?

A single serving of beans is roughly 3 heaped tablespoons, or 80g, which counts as one portion of your 5-a-day (but you can only count beans or pulses once towards your 5-a-day).

What can I add beans to?

Beans go really well in salads and vegetable dishes for an added protein boost – why not try adding edamame beans to this superfood salad, or mixing up chickpeas with your next roasted veg dish?

How can I get the most nutritional benefits from beans?

To get the biggest health benefits from beans, you need to combine them with other nutritional powerhouses, so they bring out the best in each other. Our bodies need ‘complete proteins’ (proteins that have a full amino acid profile) to ensure they get everything from food that they can’t make themselves. Beans alone are not a complete protein, but luckily all you need to do is combine them with wholegrains, such as rice, to make them one. Simple enough to do with a delicious chilli, or classic combos like houmous and pitta.