Recipe Roundup for National Bean Day

By: DairyFreeGina

Beans, beans beans! That’s what it’s all about today on National Bean Day!

January 6th is National Bean Day not only to highlight this super versatile food, but also to remember Gregor Mendel who died on January 6, 1884. Mendel used bean and pea plants to develop theories on genetics in plants.

Beans are a superfood rich in fiber, protein, calcium, iron, folic acid and potassium . If you eat dairy free and/or vegan, beans should be a staple in your pantry as they are an easy meat substitute and naturally dairy-free! So today let’s pay homage to the bean with some fun facts and delicious recipes.


1. Beans are good for you! Major health organizations all report beans may reduce your risk of heart disease and certain cancers, can be useful in managing diabetes, and may even help you lose weight!

2. Beans have virtually no fat and have more fiber than most whole grains.

3. The top five beans grown in the U.S. are Pinto, Navy, Black, Red Kidney and Great Northern.

4. Beans save you money! Beans are the least expensive source of protein when compared to meat. Canned beans generally cost less than a buck.

5. Beans are super convenient! Buy them canned, frozen, or dry and they even come in flour form for baking.

6. North Dakota , Michigan, and Nebraska are the top three bean producers in the US.

7. In Ancient Greece, minor public officials were elected by drawing beans! The person picking the white bean got the job!

8. Baked beans are believed to be based on a Native American dish in which beans were cooked with fat and maple syrup. European settlers adapted the recipe to use pork and molasses.

9. Beans are good for the environment! Beans need one-tenth the amount of water to grow compared to other proteins and they are drought and fire-resistant. And with their low carbon footprint, beans are one of the most sustainable proteins in the world .

10. Beans are versatile! Beans are a super terrific meat substitute and can be incorporated into virtually any recipe .


Below are some of my most popular recipes using beans. Get the recipe for free by clicking on the title of each recipe.

Roasted Chickpeas – Healthy, crunchy snack

2 Bean Salad -Simple salad using items from your pantry

Corny Bean Salad Full of fiber and protein– Eat as a dinner salad or side dish

Easiest Black Bean Salad – Easy to make salad using pantry items

Make It Your Way Bean Soup –  versatile, easy to make soup filled with ingredients from your pantry. 

Lentil SoupHearty and healthy

Pumpkin Black Bean Soup– Warm and hearty soup

3 Bean Chili hearty chili that packs a fiber and protein punch from the three different beans that are added to it.

JP’s Chili – Click ton find our the secret ingredient in this chili

What’s your favorite way to cook with beans? Share in the comments section

DairyFreeGina is allergic to milk and lamb, and eats vegan and gluten free. Gina is a life long fitness enthusiast, runner and dancer who is passionate about talking food, nutrition, health and exercise. Gina loves cats big and small, calls Disney World her 2nd home, and often blogs on these topics too!


Please do not print or reproduce this article without the written permission of DairyFreeGina.

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Foodie who is allergic to milk and lamb and eats vegan and gluten free. I’m a life long fitness enthusiast , runner, dancer and passionate about talking food, nutrition, health and exercise. I am a lover of cats big and small, and call Disney World my 2nd home.

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