Beans are a versatile ingredient (just look at how they are used across different cultures!), and their superpower stems from their fibrous makeup. A cup of black beans offers 30 grams of plant fiber, which is key to stimulating bile in the liver and small intestine. This helps eliminate toxins from the body and bloodstream and avoids things like metabolic waste and pathogens recirculating and creating inflammation.
Not only do beans help combat chronic inflammation, but they also serve as a potent source of sulfur, a key mineral for collagen and keratin production—translating to luscious hair, strong nails, and lit-from-within skin. Beans are a one-two punch beauty and detox food; Sakara Wellness Coach and self-described "food alchemist" Sasha Pagni lights the way and shares a trio of vibrant and delicious ways to whip them up in your own kitchen.
HERBAL BEANS, TWO WAYS
Be forewarned: these slow beans will change your life, but they are a time commitment. The process begins by placing dried beans in water to soak for half a day, to break down the phytic acid and allow for the body to fully digest this mighty brew. After the initial soak, cook with water, herbs, and kombu, a sea cabbage with potent levels of thyroid-supporting iodine. Pagni creates two renditions; one, spicy and Southwestern, spiked with heirloom chiles, the other a twist on French, herbaceous white bean stew. Both are high octane vehicles for plant medicine; reishi (antioxidant-rich), chaga (potent in B-vitamins), and Astragalus root (DNA-protecting) abound in this pair of buildable, nutrient-dense meals.
SMOKY PINTO
Ingredients:
- 1-1 ½ cups of dried pinto beans
- 6 cups of water filtered water
- ½ of an onion, cut in half
- 4 cloves of garlic, peeled and smashed
- 1 strip of kombu
- 1 small piece of chaga (or a tablespoon of granulated/powdered chaga)
- 2 large dried chili pepper (chef's choice: smoky pepper like chili pasilla de Oaxaca, guajillo, or Calabrian)
- 3 sprigs of parsley
- 3-5 large shiitake caps (fresh or dried)
- A handful of basil leaves
- 1 tablespoon Himalayan pink or Celtic salt
- 1 tablespoon extra virgin olive oil
- 2 teaspoons apple cider vinegar
Directions:
- Place dried beans in a bowl, cover with water, and let sit overnight up to 12 hours.
- Once beans are soaked, place in a large pot with 6 cups of water, onion, garlic, kombu, chaga, dried chili, and shiitakes.
- Turn stove to medium and let the beans cook for 20 minutes. After 20 minutes turn the heat to medium-low and cook for another 40 minutes.
- After the initial 60 minutes of cooking, add in the basil, parsley, and salt. Cook for another 20-30 minutes.
- After about 80-90 minutes total, the beans should be soft but still have a bite to it. Turn off the heat, stir in olive oil and apple cider vinegar. Add in more fresh herbs and salt to taste. Serve and enjoy.
WOODSY WHITE
Ingredients:
- 1-1 ½ cups of dried cannellini beans (or other white variety such as navy, Great Northern, or Tarbais)
- 6 cups of filtered water
- ½ of an onion
- 6 cloves of garlic
- 1 strip of kombu
- 3 strips of dried reishi (or a tablespoon of reishi powder)
- 3 sprigs of rosemary
- 3 tablespoons of dried nettle
- 1 sprig parsley
- 1 tablespoon Celtic salt
- 1 tablespoon extra virgin olive oil
- 2 teaspoons mild vinegar (such as champagne, white wine, or rice—if you don't have these, you can use 1 teaspoon of apple cider vinegar)
- 1 teaspoon Astragalus root (optional)
Directions:
- Place dried beans in a bowl, cover with water, and let sit overnight up to 12 hours.
- Once beans are soaked, place in a large pot with 6 cups of water, onion, garlic, kombu, reishi, rosemary, nettle, and astragalus.
- Turn stove to medium and let the beans cook for 20 minutes. After 20 minutes turn the heat to medium-low and cook for another 40 minutes.
- After the initial 60 minutes of cooking, add in the parsley, and salt. Cook for another 20-30 minutes.
- After about 80-90 minutes total, the beans should be soft but still have a bite to it. Turn off the heat, stir in olive oil and vinegar. Add in more fresh herbs and salt to taste. Serve and enjoy.
SPICED BEAN DIP
While canned beans are always an option, Pagni suggests using the Smoky Pinto herbal bean recipe above to reap the most health benefits—and get creative with leftovers. Kick up the spice with heirloom chiles; if your tastes run milder, replace it with a vitamin C-rich bell pepper. Pagni pairs this with her Spicy Green Protein Seed Crackers or any dippable chip.
Ingredients:
- 2 cups of beans (chef's recommendation: use the beans from the smoky pinto herbal bean recipe but can also use canned beans)
- 1 tablespoon extra virgin olive oil
- Juice from ½ of one lime
- ½ an onion, sliced and sautéed
- 2 cloves of garlic, smashed
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- 2 teaspoons salt
- ½ teaspoon red pepper flakes
- ¼ cup cilantro, chopped
- Optional: chili pepper of choice (chef's recommendation: 1 soaked and seeded chili pasilla de Oaxaca- for a more mild option, omit the pepper or use a bell pepper)
Directions:
1. In a pan, sauté onions and garlic, until they become fragrant. Add in the beans, paprika, cumin, salt, and red pepper flakes and turn the heat to the lowest possible flame. Let simmer for 5-10 minutes.
2. Place all beans, onion, garlic, and cilantro into a blender and blend until smooth. At the last 10 seconds of blending, drizzle in the olive oil and lime juice. Taste and adjust salt/pepper as needed.
3. Top with additional cilantro, pickled jalapenos, and avocado.
CRISPY BEANS AND GREENS
While canned beans are always an option for crafting this dip, Pagni suggests using the potent Woodsy White beans from the above recipe to reap even more health benefits—and get creative with leftovers. Plus, the white beans, being soft and creamy, crisp up in an idyllic way. These crispy beans are incredibly herbaceous, with a spirited mix of basil, cilantro, and parsley. Pagni emphasizes how versatile this recipe is, plating it atop an abundant plate of fresh greens or treating them like croutons to place atop a homemade soup.
Ingredients:
- 2 cups of white beans (chef's recommendation: use the beans from the woodsy white herbal bean recipe but can also use canned beans)
- ¼ cup fresh parsley, chopped
- ½ cup fresh basil, chopped
- ¼ cup chives (or green onions), chopped
- ¼ cup mint, chopped
- ¼ cup cilantro, chopped
- 2 teaspoon vinegar of choice
- 1 teaspoon olive oil
- 2 teaspoon Celtic salt plus more to taste
- 1 teaspoon white pepper
Directions:
- Place 1 cup of beans on a baking sheet or heavy cast-iron skillet and preheat the oven to 400 degrees. Place the other 1 cup of beans in a bowl and set to the side.
- Drizzle beans on the baking sheet with oil and 1 teaspoon salt. Place beans in the oven and cook for 20 minutes, until crispy.
- While beans are cooking, chop all herbs, place in a bowl, and mix with 1 teaspoon salt and 1 tablespoon of olive oil.
- Place crispy beans into the bowl with the unbaked beans and drizzle with vinegar and mix well.
- Drizzle olive oil and herb mixture over the beans and mix well. Dust with white pepper and garnish with additional herbs.
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