Eating Plant-Forward with Michigan Beans

GRAND RAPIDS, Mich. — Recipes courtesy of Shari Steinbach, MS RDN 

It seems like everyone is talking about a plant-forward eating pattern, but what does that really mean? Plant-forward eating habits celebrate plants and emphasize them in meals and snacks. It doesn’t mean giving up meat, poultry and fish, just shifting the balance to enjoy more plant-based foods. Plant foods include fruits, vegetables, whole grains, beans, nuts and seeds. Plant-forward eating habits do have healthy benefits. This dietary pattern tends to be lower in saturated fat and cholesterol and higher in vitamins, minerals and antioxidants, and can positively impact risk of heart disease, high blood pressure, diabetes, certain cancers, and weight management. But it’s important to consider the type of plant foods and their sources. When adding plants, choose those that have the best nutrition. 

There are many natural plant foods that are delicious and add important nutrients to your diet and these can be found all around the supermarket. Michigan Beans, for example are easy and convenient to add to meals and they help you get the fiber and protein you need to feel your best every day. Adding Michigan Beans to salads, chili, soup, pasta dishes or your favorite Mexican meal is an easy way to add more plants to your meals. 

To get started on a plant-forward eating pattern, think of yourself as a flexitarian – flexing your recipes and snack choices to include more plants. For example, create the Plant-Powered Beef and Black Bean recipe below and serve it over brown rice for lunch or in tacos for dinner. Keep your desk stocked with nuts as an afternoon snack and choose fruit for dessert.

This recipe showcases how you can balance plants with meat in your meals by combining Michigan Black Beans, mushrooms and onions with lean ground beef. The fiber from the vegetables pairs with the protein to provide satiety, making you feel fuller on fewer calories. 

Plant-Powered Black Bean and Beef Blend – Make Once – Eat Twice! Blend yields approximately 8 cups which can be used in our Mexican Lasagna and Burrito Stuffed Peppers recipes below. 

Prep time: 20 minutes

Ingredients:

• 1 medium yellow onion 
• 8 oz. crimini mushrooms 
• 1 pound lean ground beef 
• 1 TBSP olive oil 
• 2 cans (15 oz.) BUSH’S® Black Beans, drained 
• 1 package (1 oz.) taco seasoning mix, 25% less sodium 
• 1 can (15 oz.) crushed tomatoes 
• 1 can (11oz.) yellow kernel corn, drained

Directions:

1. Pulse onion and mushrooms in food processor until coarse texture. Set aside. 
2. In large frying pan, brown ground beef. Drain fat. Set ground beef aside in separate bowl. 
3. In same frying pan, heat oil. Add onions and mushrooms from food processor and sauté for 3-4 minutes or until most of the moisture has been released. Add the black beans and mix. 
4. Add the cooked ground beef, taco seasoning, crushed tomatoes and corn to the black bean and mushroom blend. Mix and cook until heated through. 
5. Set aside 2 cups for Burrito Stuffed Peppers and 6 cups for Mexican Lasagna. 

For your favorite recipes, use 4 cups Plant-Powered Black Bean and Beef Blend to replace one pound ground beef. 

Nutrition information (per ½ cup serving): 113 calories, 4.5 g fat, 11 g carbohydrate, 3 g fiber,    9 g protein, 218 mg sodium

Mexican Lasagna

Makes 6-8 servings

Ingredients:

• Approx. 6 cups Plant-Powered Black Bean and Beef Blend 
• 16 yellow corn tortillas 
• 1 -2 cups shredded low-fat Mexican cheese blend

Directions:

1. Preheat oven to 350°F. 
2. Spray bottom of an 9 X 13 baking dish with vegetable cooking spray. Place 4 corn tortillas on bottom of baking dish and layer approx. 2 cups Plant-Powered Black Bean and Beef Blend on top; Repeat layers ending with tortillas as top layer. Top with cheese. 
3. Bake uncovered for 25 minutes until cheese melts and casserole is heated through.
4. Top with light sour cream or diced avocado if desired.

Burrito Stuffed Peppers

Makes 4 pepper halves

Ingredients:

• 2 cups Plant-powered Black Bean and Beef Blend 
• 1 cup cooked brown rice 
• 2 large red bell peppers 
• 1 cup shredded low-fat Mozzarella cheese

Directions:

1. Preheat oven to 350°F. In a large bowl, mix together cooked rice and prepared Plant-Powered Black Bean and Chicken Blend. 
2. Cut peppers in half lengthwise and remove seeds. Place cut side up in a 9 x 13 baking dish.
3. Spoon blend mixture into each pepper half (approximately ½ cup in each). Sprinkle each pepper with 2 tablespoons shredded cheese. 
4. Cover baking dish with foil and bake for 30 minutes or until peppers are softened. 

Add additional toppings as desired: Salsa, Cilantro Sour Cream (recipe below), Diced Avocado. 

Cilantro Sour Cream Recipe Mix 1 cup low fat sour cream, 6 Tbsps. fresh chopped cilantro and 2 Tbsps. lime juice in small bowl. Cover and refrigerate until ready to serve.

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