Bean Recipe Final 16.03

The
Clean Bean
Recipe Book
30 of our BEST delicious & EASY bean based recipes
By Brittany Schafer & Craig Roberts

Table Of
Contents
Introduction - 1
Special Equipment Used - 2
Black Beans - 3
Black Bean Burrito - 4
Black Bean Burrito Bowl - 6
Black Bean Mash - 8
Black Bean Meatballs - 10
Black Bean Brownies - 12
Chickpeas - 14
Chana Masala - 15
Chickpea Cookie Dough -17
Chickpea Hummus - 19
CLT Wrap - 21
Chickpea Falafel Balls -23
Roasted Chickpeas - 25

Kidney Beans - 27
Kidney Bean Chocolate Spread - 28
Kidney Bean Burgers - 30
Kidney Bean Chili - 32
Spicy Kidney Bean Soup - 34
Spicy Stuffed Peppers - 36
Lentils - 38
Lentil Bolognese - 39
Lentil Sheperdess Pie - 41
Lentil “Sloppy Joes” - 43
Lentil Soup - 45
Sweet Potato Lentil Dhal - 47
Mung Beans - 49
Mung Bean Curry - 50
Mung Bean “Hamburger Helper” - 52
Mung Bean Vegetable Stew - 54
Navy Beans - 56
“Baked Beans” - 57
Navy Bean Tomato Soup - 59
Soy Beans - 61
Creamy Soy Bean Sauce - 62
Soy Bean Marinara - 64
Spicy Soy Beans - 66
Sweet Chili Soy Beans - 68
Introduction
Thank you for investing in our Clean Bean Recipe Book!
We created this book with the intent on bringing you the

most delicious and EASY bean based recipes that anyone can
enjoy. Whether you’re a seasoned plant based eater or you
are just looking to create exquisite meatless meals, these bean
recipes will be sure to delight your taste buds.
1
Special
Equipment Used
Food processor or blender
Several of these recipes call for either a food processor or
blender to combine and mix some ingredients. We have
used both a food processor and a blender for all those
recipes and both worked very well.
Toaster oven
Several of these recipes you will also need an oven or a
small toaster oven. We have used for all of these recipes a
small toaster oven which has worked well.
Slow cooker
Almost all of our beans have been cooked using a slow
cooker. We recommend a slow cooker for:
Black beans
Chickpeas
Kidney beans
Navy beans
Soy beans
2
Black Beans
The black turtle bean has a

dense, meaty texture, which
makes it popular in
vegetarian dishes, such as the
black bean burrito and black
bean burgers.
Each black bean recipe is prepared with

500g of dry black beans, cooked with
one vegetable stock cube.
The beans were cooked using a slow

cooker but feel free to cook using a pres-
sure cooker or use canned beans.
3
Black Bean
Burritos
Treat yourself to something a little
different with our take on this
Mexican classic.
4
Ingredients
1. Precooked black beans
2. 1 tsp cumin powder
3. Cracked black pepper, to taste
4. Chili powder, to taste
5. Shredded lettuce
6. Sliced tomato
7. Sliced cucumber
8. Wholegrain tortillas
Directions
1. Add cumin black pepper and chili powder to cooked beans
and stir well
2. Lay out tortillas and put in desired ingredients
3. Roll up tortilla, serve and enjoy!
5
Black Bean
Burrito Bowl
To avoid extra processed foods such
as tortillas, try this deconstructed
burrito in a bowl or on a plate.
6
Ingredients
For the black beans… For the burrito bowl…
1. 2 tsp cumin powder 1. Sliced avocado
2. Chili powder, to taste (guacamole), optional
2. Lettuce, shredded
For the tomato salsa… 3. Cilantro
3. 5 medium tomatoes, chopped 4. Cucumber, chopped
4. 1 onion, chopped
5. 1 handful cilantro, chopped
6. 1 lime, juice only
Directions
1. Mix in the cumin and chili powder into the black beans,
and stir together well
2. In another bowl, make the tomato salsa by mixing togeth-
er all the fresh salsa ingredients
3. Once the black beans and tomato salsa are complete, you
can chop up all your other desired ingredients you want to
add into your burrito bowl
4. Then plate and devour!
7
Black Bean
Mash
A simple yet tasty black bean recipe
that can be used as a base for many
different dishes.
8
Ingredients
1. Precooked black beans
2. 1-2 large onions
3. 5-6 cloves of garlic, to taste
4. 1-2 tsp of cumin, to taste
Directions
1. Add onions and garlic to the black beans and stir well 1
hour before beans are fully cooked
2. Once beans are cooked add the cumin powder and black
pepper and stir well
3. Serve this alone or as a part of another dish.
9
Black Bean
Meatballs
Our delicious spin on the
traditional Italian “meatballs”.
10
Ingredients
1. Precooked Black beans
2. 1 cup stone ground flour
3. 2 tbsp ground flaxseed
4. 1 onion, chopped
5. 4 garlic cloves
Directions
1. Preheat oven to 225C
2. Once beans are fully cooked, add all ingredients into your
food processor and blend together well
3. Form unto meat balls and lay out on your tray lined with
parchment paper
4. Once start to crisp up turn bean balls upside down
5. Bake until crisp on the outside and soft and warm on the
inside.
11
Black Bean
Brownies
Rich, chocolatey and decadent, these
brownies can be enjoyed as a dessert or a
quick and delicious snack guilt free.
12
Ingredients
1. Precooked Black beans
2. 1/2 cup applesauce or 2 mashed bananas
3. 1/4 cup sweetener of choice
4. 1/2 instant oats, blended into flour
5. 1 cup almond milk or water
6. 1 tsp vanilla extract
7. 1 tsp baking powder
8. 2 tbsp cocoa powder
Directions
2. Add all ingredients into your food processor and blend
together until smooth.
3. Pour into your baking tray and pop into the oven
4. After a short time has passed, poke the brownies with a
fork or knife and once desired consistency is reached remove
the brownies, let cool for 5-10 minutes and serve.
13
Chickpeas
Great in salads, soups,

spreads, dips, stir fries
The garbanzo bean
(chickpea) has a buttery,
smooth taste. Packed
with healthy amounts of
nutritionally charged
vitamins and minerals.
Each garbanzo bean recipe is pre-

pared with 500g of dry garbanzo beans,
cooked with one vegetable stock cube.

cooker but feel free to cook using a
pressure cooker or use canned beans.
14
Chana Masala
A delicious authentic Indian style
curry made with chickpeas, cumin,
onions and other tasty ingredients.
15
Ingredients
1. Precooked chickpeas
3. 2 tsp curry powder
4. 1/2 tsp paprika powder
5. 1/2 tsp turmeric powder
Directions
1. Add all spices to cooked beans and stir well
2. Serve this alone or enjoy as a part of another dish.
16
Chickpea
Cookie Dough
Sweet and satisfying as a quick
snack or as a healthy dessert.
17
Ingredients
1. 1 cup cooked chickpeas
2. 1/3 cup natural peanut butter or grounded PB
3. 1.5 tsp vanilla extract
4. 2 tbsp coconut sugar or maple syrup
5. 1/3 cup raisins
Directions
1. Blend all ingredients together in food processor or blender
2. Roll into your desired shapes
3. Plate and serve or pop into freezer for a few hours to enjoy
chilled.
18
Chickpea
Hummus
Appetizing and rich, this oil free
hummus will leave you wanting
more!
19
Ingredients
1. Precooked Chickpeas
2. 5 garlic cloves, finely chopped
3. 1 onion, chopped
5. Black pepper to taste
Directions
1. Saute onion first or add in raw onion with all other
ingredients into your food processor or blender and blend
everything until smooth
2. Serve as a dip or use it to compliment your favourite meal.
20
CLT Wrap
Our healthy and tasty version of
the traditional “BLT” wrap.
21
Ingredients
For chickpeas: For wrap:
1. Precooked chickpeas 1. Whole grain wrap
2. 1 tsp coriander powder 2. Lettuce, shredded
3. 1 tsp paprika powder 3. Tomato, chopped
4. Cracked black pepper, to taste 4. Cucumber, chopped
5. Cilantro, chopped
Directions
1. Stir in the coriander, paprika and black pepper into the
chickpeas
2. Lay out wholegrain wraps and place in the chickpeas,
lettuce, tomato and all other desired ingredients
3. Roll up and enjoy.
22
Chickpea
Falafel Balls
Our healthy and no added oil
version of this traditional Middle
Eastern classic.
23
Ingredients
1. 1 onion, roughly chopped
2. 1 handful parsley, chopped
3. 3-5 cloves garlic, finely chopped
4. 1/4 cup flour
6. 1 tsp coriander powder
Directions
2. Add chickpeas plus the rest of the ingredients into food
processor, and blend
3. Form into balls, and lay them on your tray lined with
parchment paper
4. Bake for 30 minutes
5. Enjoy the oil free falafels with a fresh salad or stuffed in a
whole grain wrap.
24
Roasted
Chickpeas
This quick recipe can be used as
an on-the-go snack or as part of a
main dish.
25
Ingredients
1. Precooked chickpeas
2. 1 tsp paprika powder
Directions
2. Pour out your chickpeas on a tray lined with parchment
paper
3. Sprinkle spices and squeeze lime juice onto the chickpeas
4. Place into oven and bake until crispy and golden brown
5. Serve as part of a main meal or keep on hand as a tasty
snack.
26
Kidney Beans
The kidney bean is a

variety of the common
bean (Phaseolus vulgais).
It is named for its visual
resemblance in shape and
color to a kidney.
The kidney bean has a rich
flavour and it has a very soft
texture.
Each kidney bean recipe is prepared with
500g of dry kidney beans, cooked with

27
Kidney Bean
Chocolate\
Spread
Decadent and rich, enjoy this
smooth chocolate spread guilt free!
28
Ingredients
1. 1 cup precooked kidney beans
2. 1 tbsp cocoa powder
3. 4 tbsp melted coconut sugar
or sweetener of choice
4. 1 tsp vanilla extract
5. 1/2 banana
6. Pinch of salt (optional)
Directions
1. Put all ingredients into your food processor or blender and
blend until creamy smooth
2. Enjoy on bread or as a tasty chocolate dip.
29
Kidney Bean
Burgers
Tasty whole food burgers you can
enjoy guilt free, as often as you like!
30
Ingredients
1. Precooked Kidney beans
2. 1 onion, chopped
3. 1 clove garlic, finely chopped
4. 1 handful fresh cilantro
8. 1/2 cup whole wheat flour
Directions
2. Put all ingredients into your food processor or blender, and
blend together everything well
3. Once it’s all combined, mold your bean burgers into your
desired shapes and lay out on your tray lined with parch-
ment paper
4. Pop them into your oven and bake for roughly 30 minutes
(or until golden brown), flipping them halfway through.
31
Kidney Bean
Chili
Delicious and satisfyingly spicy, this
kidney bean chili is sure to fire up
any meal.
32
Ingredients
1. Precooked Kidney beans
3. 1 onion, chopped
5. Black pepper, to taste
6. 5 tomatoes, chopped
7. 2 tsp of tomato paste
8. 300g Mixed vegetables (optional)
Directions
1. Chop tomatoes into quarters or eighths (depending on
size) and chop onions
2. Add tomatoes and onion to precooked beans, bring back
to the heat and stir well
3. After tomatoes dissolve add the tomato paste, chili pow-
der, coriander and black pepper and stir until combined
4. Add mixed vegetables on top to steam until soft (optional)
5. Leave to simmer until thick
6. Serve and enjoy the traditional way with rice or with any
dish of your choosing.
33
Spicy Kidney
Bean Soup
Fire up your taste buds with this flavorsome
and warming soup!
34
Ingredients
1. Precooked kidney beans
2. 2 onions, chopped
3. 4 small tomatoes, chopped
4. 1/2 cup tomato paste
8. Cracked pepper, to taste
9. 300g greens
10. 300g mixed vegetables
Directions
1. Saute onions in a small amount of water until golden
brown
2. Add in tomatoes and reduce
3. Place in all greens and vegetables and cover with water,
bring to boil
4. Reduce heat to a simmer and add tomato paste and stir
well
5. Add kidney beans and spices into the soup and mix
together
6. Great as a main meal or as an easy appetizer.
35
Spicy Stuffed
Peppers
Spicy and full of flavour, these
delicious stuffed peppers will be
sure to satisfy your taste buds!
36
Ingredients
1. Precooked kidney beans
2. 4 large bell peppers
3. 1 tsp ground paprika
5. 1/2 tsp coriander powder
6. 1/2 tsp black pepper
7. 1/4 tsp ground chili powder
8. 1 small lime, juice only
Directions
1. Preheat oven to 200c
2. Once beans are cooked mix in all the ingredients except
bell peppers and stir together well
3. Remove tops from bell peppers
4. Stuff the bell peppers with the bean mixture
5. Place bell pepper lids back on
6. Lay carefully out on tray lined with parchment paper
7. Put into oven until bell pepper is soft and bean mixture is
crisp
8. Remove bell peppers from oven, serve and enjoy!
37
Lentils
Lentils have a mild earthy

to nutty flavor, depending
on the variety. Compared to
other types of dried beans,
lentils are relatively quick
and easy to prepare. They
readily absorb a variety of
wonderful flavors from other
foods and seasonings and are
high in nutritional value.
Each lentil recipe is prepared with 500g
of dry lentils, cooked with one vegetable
stock cube.
These lentils are cooked using your

average saucepan.
38
Lentil
Bolognese
This healthy and bold meat-free
bolognese is fantastic paired with
pasta.
39
Ingredients
1. Precooked lentils
3. 1 onion, chopped
5. 4 garlic cloves, chopped
Directions
1. Saute onions and garlic until golden brown
2. Add in tomatoes and simmer until reduced
3. Stir in tomato paste, paprika and black pepper
4. Reduce heat to low, cover with lid and simmer until
desired consistency
5. Plate with your choice of pasta or if feeling frisky add to
your desired starches!
40
Lentil
Shepherdess
Pie
Our delightful meatless take on the well
known “shepherds pie”.
41
Ingredients
1. 500g lentils, dry
2. 1 stock cube
3. 1kg potatoes
4. 300g mixed vegetables of choice
5. 1 tsp dried parsley
Directions
1. Bring water to boil and add in lentils and stock cube and
reduce to a simmer
2. Whilst lentils are simmering bring potatoes to the boil and
reduce to a simmer
3. Once lentils and potatoes are soft add mixed vegetables to
lentils and mash the potatoes
4. Add paprika, coriander and parsley to the lentils and stir
well
5. Preheat the oven to 225C, add the lentils to the base of
the baking tray and then top with potato and crack black
pepper on top
6. Bake in oven until potato turns golden brown, serve and
enjoy.
42
Lentil
“Sloppy Joes”
Our version of the classic “Sloppy Joe’s”
using lentils and other tasty ingredients.
43
Ingredients
2. 1 stock cube
3. 1 onion, chopped
4. 1 tomato, chopped
6. 1 tsp parsley flakes
7. 2 tbsp mustard
10. 2 tbsp brown sugar or coconut sugar, optional
Directions
1. Saute onion in small amount of water until golden brown
then add in tomatoes and cook until reduced
2. Add in full amount of water with stock cube and lentils
3. Bring to a boil then reduce heat to a medium-low
4. Stir in tomato paste and let simmer until lentils are fully
cooked
5. Add in water gradually while cooking if needed
6. Lastly, stir in the spices and serve.
44
Lentil Soup
You’ll be sure to enjoy this hearty
plant based soup, packed with lots
of nutrients and protein.
45
Ingredients
2. 1 vegetable stock cube
4. 1 onion, chopped
5. 300g mixed vegetables of
choice
7. 1 tsp turmeric powder
Directions
1. Saute onions until golden brown
2. Add in lentils, stock cube and enough water to cover and
bring to the boil
3. Once boiling, turn down the heat to a simmer and add the
tomatoes and mixed vegetables
4. When the lentils are soft, add in all the spices and stir well
5. Serve and enjoy as a main or have as a side dish to
compliment your favourite starch.
46
Sweet Potato
Lentil Dhal
Not your typical lentil dhal as this one is
both savoury and sweet!
47
Ingredients
2. 1 stock cube
3. 3 medium sweet potatoes
4. 1 onion, chopped
6. 2 handfuls fresh parsley, chopped
9. 1 tsp cinnamon
Directions
1. Saute the onions and garlic with a little water
2. Now add the lentils, stock cube and water, stir to combine
everything well and bring to a boil
3. Add the sweet potatoes and turn down heat to a simmer
4. When almost all the water has absorbed into the lentils
and potatoes and becomes thick, add in the parsley and
spices, then stir well
5. Now plate with some rice and veggies, or stuff it into a
tortilla to make a delicious wrap/burrito.
48
Mung Beans
Whole cooked mung beans

are generally prepared from
dried beans by boiling
until they are soft.
Fully cooked mung beans
have a mushy paste like
texture. Mung beans are
commonly used in various
cuisines across Asia.
Each mung bean recipe is prepared with
500g of dry mung beans, cooked with
These beans are cooked using your

average saucepan.
49
Mung Bean
Curry
Fragrant and tasty, this dish is best paired
with whole grain rice or potatoes .
50
Ingredients
1. 500g mung beans, dry
3. 300g Mixed vegetables, of choice
4. 300g Greens, of choice
Directions
1. Add water and stock cube to the mung beans and bring to
a boil
2. Once boiling add in the mixed vegetables and reduce to a
simmer
3. When beans are soft and vegetables are fully cooked add
in the rest of the ingredients and stir well
4. Serve with whole grain rice or potatoes.
51
Mung Bean
“Hamburger
Helper”
Take yourself back to your childhood with
our delectable spin on the meat based dish,
“Hamburger Helper”.
52
Ingredients
3. 2 tomatoes,
4. 1 onion, chopped
6. 3 tbsp mustard
10. 1/2 tsp coriander powder
Directions
1. Add water and stock cube to the mung beans and bring to
a boil
2. Once boiling add in tomatoes and onions and reduce heat
to a simmer
3. When beans are soft add in the rest of the ingredients and
stir well
4. Serve on top of macaroni pasta to complete this classic
dish.
53
Mung Bean
Vegetable Stew
This healthy, satiating stew is great as a
main or compliments any side dish.
54
Ingredients
2. 1 vegetable stock cube of choice
3. 300g mixed vegetables
4. 300g leafy greens
5. 1 onion, chopped
Directions
1. Sauté the onion until golden brown
2. Add water and vegetable stock cube, then stir well
3. Once it comes to a boil, add mung beans, mixed
vegetables and leafy green stalks and stir well
4. Leave to simmer gently and stir occasionally
5. When beans are soft and vegetables cooked, add spices
and stir well
6. Lastly, add green leafy vegetables and leave on top to
steam until soft and moist
7. Stir once more so ingredients are mixed well and serve.
55
Navy Beans
The navy bean is a

variety of the common bean
(Phaseolus vulgaris). Their
texture is slightly grainy, with
a nutty, dense flavor.
It features in such dishes as
baked beans, and even pies,
as well as in various soups.
Each navy bean recipe is prepared with

500g of dry navy beans, cooked with one
vegetable stock cube.

56
“Baked Beans”
Sweet and savory, these traditional beans
are perfect on toast or great paired with
almost any dish.
57
Ingredients
1. Precooked navy beans
2. 1 large onion, chopped
3. 2 large tomatoes, chopped
4. 3 tbsp molasses
6. Mustard of choice, to taste
8. 3 tbsp sugar
9. Pinch of salt
Directions
1. Add the onions and tomatoes to precooked beans and
bring to boil
2. Once tomatoes have reduced add in the rest of the
ingredients and combine
3. Cook until sauce reaches desired consistency
4. Enjoy on toast as a quick lunch or as part of a main meal.
58
Navy Bean
Tomato Soup
This rich soup is a superb choice as a light
lunch or as part of a main meal.
59
Ingredients
1. Precooked navy beans
2. 1 onion, chopped
3. 1 carrot, chopped
4. 6 tomatoes (3 blended) (3 chopped)
5. 300g mixed vegetables, of choice
7. 1 tsp dried parsley flakes
Directions
1. Sauté the onion until golden brown
2. Pour in water and bring to a boil
3. Add in carrot, chopped tomatoes and mixed vegetables
and reduce heat to a simmer
4. Once tomatoes are reduced and vegetables cooked add
in the blended tomatoes, navy beans and the rest of the
ingredients and stir well.
5. Enjoy as a tasty light snack or as part of a meal
60
Soy Beans
The soy bean is a species of

legume native to East Asia
which has numerous uses.
It has a rich and nutty
flavour with a soft but firm
texture.
Each soy bean recipe is prepared with

500g of dry soy beans, cooked with one
vegetable stock cube.

61
Creamy Soy
Bean Sauce
This decadent soy bean sauce can be used
to compliment a wide variety of dishes!
62
Ingredients
1. Precooked soy beans
2. 2 onions, chopped
3. 6 cloves of garlic, finely chopped
4. 3-4 tbsp flour, of choice
5. 600ml plant milk, of choice
6. 450g tomatoes
Directions
1. Saute onions and garlic in a small amount of water until
golden brown
3. Pour in plant milk and black pepper
4. Add in flour, stir well then let simmer until thickened
5. Place soy beans into the sauce and mix together
6. Serve on top of pasta, potatoes or add to your dish of
choice.
63
Soy Bean
Marinara
Pairing this rich and savory marinara sauce
with pasta is the perfect match.
64
Ingredients
2. 1 onion, chopped
6. 1 tsp dried parsley
7. 2 basil leaves
Directions
brown
3. Add in tomato paste and spices, stir well then let simmer
until thickened
5. Perfect for serving with any type of pasta!
65
Spicy Soy
Beans
Spicy and wholesome, these beans are
great alone or to stuff into potatoes
or peppers.
66
Ingredients
3. 1 onion, chopped
Directions
brown
2. Add in tomatoes, tomato paste and spices, stir well then let
simmer until thickened
4. Great for stuffing into baked potatoes or roasted peppers!
67
Sweet Chili
Soy Beans
Spicy and sweet, this dish will satisfy both
your savoury and sweet tooth!
68
Ingredients
2. 1/2 cup water
3. 1/2 cup vinegar
4. 1/4 cup sugar
5. 1 tsp fresh ginger, finely chopped
7. 2 tsp hot chili pepper flakes
8. 1 tbsp tomato paste
Directions
1. Pour water and vinegar into a saucepan, and bring to a
boil over high heat.
2. Stir in sugar, ginger, garlic, chili pepper, and ketchup;
simmer for 5 minutes.
3. Remove from saucepan from stove to cool.
4. Then add sauce to soy beans and mix together well.
69
Copyright © 2017 by Brittany Schafer & Craig Roberts.
All rights reserved.
This book, or parts of it, should not to be reproduced in
any form without written permission from the publisher.
Published by Brittany Schafer & Craig Roberts, Chiang Mai,
Thailand.
Contains original photographs by Brittany Schafer &
Craig Roberts.
For more information please contact:
contactbrittanyandcraig@gmail.com
70

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Bean Recipe Final 16.03

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The

By Brittany Schafer & Craig Roberts

We created this book with the intent on bringing you the

The black turtle bean has a

Each black bean recipe is prepared with

The beans were cooked using a slow

Great in salads, soups,

Each garbanzo bean recipe is pre-

The beans were cooked using a slow

The kidney bean is a

The beans were cooked using a slow

Lentils have a mild earthy

These lentils are cooked using your

Whole cooked mung beans

These beans are cooked using your

The navy bean is a

Each navy bean recipe is prepared with

The beans were cooked using a slow

The soy bean is a species of

Each soy bean recipe is prepared with

The beans were cooked using a slow

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