Q: I was wondering if you have any good ideas for a vegan bean-based breakfast. I have a lot of food restrictions due to insensitivities, so beans are the best protein for me and I'm looking to find more — and yummier — ways to work them into my diet. Suggestions?
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Editor: Marlene, we definitely like bean burritos, first thing in the morning! With a little chopped lettuce and roasted peppers they are quite delicious! Also check out these breakfast ideas with beans:
• Beans For Breakfast: 6 Hearty Recipes
Readers, do you ever eat beans for breakfast? What do you do with them?
Related: How To Make a Breakfast Burrito
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One of my favorite restaurants does black bean cakes topped with eggs and a side of home fries. I think the bean cakes would be delicious without the eggs and topped with a nice chunky salsa. You can mash cooked, cooled beans (or canned beans, drained and rinsed) and mix in quinoa or bulgar to bulk them up and help bind them. Add seasonings to your taste, form into patties and saute in a non-stick skillet with a little olive oil or bake at 350 until heated through.
Gallo pinto! I think I ate it for breakfast every single morning when I worked in Costa Rica, and it's fantastic. Highly recommended, and works great with veggie broth. You can google recipes - they abound - and play with them until you find a combination that works best for you. Every family has their own recipe, but the basics are pretty similar. Good luck!
VeryKerry, that sounds amazing! Thanks!
I was just about to mention subtlefrog's suggestion. Gallo Pinto (beans and rice) is just amazing!! we ate it every day for almost every meal in Costa Rica, paired with a bit of fruit, it was so great!
Another place I went to in California had a Black Bean Tofu Scramble. This was amazing as well, just imagine a scramble with black beans, tomatoes, avocado's, a little green onion but instead of the egg using tofu, YUMMY!
Outside of the black bean/pinto refried mixes pictured and suggested above:
-I always loved the middle eastern breakfast offered at one of my fav brunch spots in NYC: hummus, tabouleh, pita, with a generous spot of olive oil for dipping.
-Red beans and rice Caribbean style with some fried sweet plantain--one of my fav breakfasts.
-Ful medames, the traditional Egyptian breakfast of fava beans cooked with garlic, spices, and olive oil, served with more olive oil and pita.
-Or you can always go the English route with baked beans, toast, and grilled tomato halves.
What about bean spreads (hummus, or white beans and garlic, or refried black beans, for instance), on toast or in a wrap with tomato or avocado slices? Something you can just keep in the fridge and throw together hot or cold can be good for weekdays.
Mmm, thank you all! Looking forward to trying these ideas. :)
I've been doing Irish-style beans on toast a lot--I cook them in a saucepan with a little olive oil, add coriander, garlic, salt, pepper, rosemary, and thyme, then mash them up with a fork. I then spread them on a piece of toast. Totally delicious, but of course anything gets boring after a while, so I'm pumped about these new ideas.
Throughout east asia there are numerous recipes for sweet rice with mung beans. The sweet rice is a particular type of rice that tends to be more glutinous. You can top it with a pat of butter (or margarine in your case) or sweetened coconut milk. One can of coconut milk heated on the stove with one tablespoon of sugar and one teaspoon of salt.
Good luck.
I have a lot of food restrictions due to insensitivities
You have food sensitivities. Being insensitive to certain foods means they don't bother you, or that treat them callously and lack empathy for them ;)
I recently made these tempeh sausages, which are a great beany shot of protein to accompany any breakfast.
Baleadas! A Honduran staple and yummy as all get-out!
Another vote for beans on toast! I like baked beans (maple = delicious) on sprouted wheat toast.
Akay, right you are!
...Although I do treat foods that I am sensitive to callously and without empathy. Darn you, chocolate and soy!
I would recommend polenta bowls - I've been making these like crazy lately and totally love them. Cook up some soft polenta, top with your favorite beans (refried if you want to go a Mexican route, or other beans to take it in a different direction), and some roasted veggies. Yum! Also great with a little hot sauce. :)
Scrambled besan/chickpea flour: http://foodandspice.blogspot.com/2009/04/scrambled-chickpea-flour-with-fiery-red.html
You can also add chickpea flour to muffins or mix it into polenta/grits. And you can make pancakes/crepes out of it. Just don't taste uncooked chickpea flour. It doesn't taste good raw.
And you didn't mention exactly what you're sensitive to, so...
If you can have gluten, then homemade sausages are a great option, too. This recipe can be made an infinite number of ways: http://www.theppk.com/2008/02/on-sausages-and-community/
And if you can have peanuts or tree nuts, oatmeal with nut butter stirred into it is relatively high in protein.
The Kitchn posted a Socca recipe a while back (a sort of chickpea flour crepe); those are tasty and would be great for a savory breakfast. Also, white bean gravy over biscuits. If gluten isn't among your food sensitivities, there are some seitan sausage recipes that have beans in them (I'm thinking of the ones in Vegan Brunch in particular, butyou can probably find them online, too).
We've been loving fried mujadara patties (google emeril's recipe) with steam-fried eggs on top. yum.
i love the "polenta rancheros" recipe from Vegan Brunch-- here is one website with the recipe. sometimes we cheat on the sauce and use a good jarred salsa in place of all the veggies, and just season with spices: http://www.livestrong.com/recipes/polenta-rancheros/