Looking for a hearty dish that packs a punch? This Savory 7 Bean Bake is your answer! It’s a comforting blend of seven different beans, all baked to perfection with a medley of spices and flavors. Perfect for family gatherings or meal prep, this recipe hits the spot every time.
Imagine diving into a bubbling casserole dish filled with nutritious beans, rich tomatoes, and smoky spices. It’s not just a meal; it’s a warming experience that will have everyone asking for seconds. Plus, it’s a fantastic way to sneak in some plant-based protein!
Whether you serve it on its own or alongside rice or cornbread, this dish is the ultimate crowd-pleaser. With its hearty texture and robust flavor, it’s perfect for both casual dinners and festive occasions.
Vibrant Ingredients in Every Bite
The 7 Bean Bake is a tapestry of colors and textures, showcasing the beauty of various beans. Each type contributes its unique flavor and nutritional benefits, making this dish not just a feast for the eyes but also a wholesome choice.
From pinto and black beans to chickpeas and cannellini, the mix presents a delightful variety. Each bean has been soaked and drained, ensuring they cook evenly and absorb all the delicious flavors. The addition of diced tomatoes and a blend of spices elevates the dish to new heights.
Aromatic Beginnings
The foundation of the 7 Bean Bake begins with aromatics that set the stage for a mouthwatering experience. Sautéing onions and garlic in olive oil creates a fragrant base that complements the earthy beans.
This step enhances the overall flavor profile of the dish, allowing the spices to meld harmoniously with the beans. The warmth of the sautéed mixture invites everyone to gather around, eager to enjoy what’s cooking.
Layering Flavors
Combining the soaked beans with the sautéed aromatics and tangy diced tomatoes brings the dish to life. Each ingredient plays a role, creating a symphony of flavors that will tantalize taste buds.
Chili powder, cumin, and smoked paprika provide a depth of flavor, transforming the dish into a savory delight. The careful balance of spices ensures that every bite is bursting with character, making it a perfect crowd-pleaser for gatherings.
Perfecting the Bake
Once the bean mixture is ready, it’s time to transfer it to a rustic baking dish. Covering the dish with foil during the initial baking helps lock in moisture, allowing the beans to cook through while the sauce thickens beautifully.
After about 30 minutes, removing the foil allows the top to achieve a golden brown finish, adding an appealing texture. The bubbling edges create a visual feast that invites everyone to dig in.
Serving Suggestions
Nothing completes the 7 Bean Bake like fresh toppings. Chopped onions, cilantro, or parsley can add a burst of freshness that contrasts beautifully with the rich, hearty dish.
Consider offering sides like rice or cornbread to soak up the flavorful sauce. This versatility makes the dish suitable for any occasion, whether it’s a casual family dinner or a festive gathering.
Nutrition Packed Dish
This 7 Bean Bake is not only delicious but also nutritious. With a good balance of protein and fiber from the beans, it offers a satisfying and healthy meal option.
Each serving is low in calories while still providing a hearty experience. The dish can easily fit into a balanced diet, making it a great choice for everyone at the table.
The Ultimate Comfort Food: 7 Bean Bake
This 7 Bean Bake is a delicious and nutritious dish featuring a variety of beans combined with savory spices and a tangy tomato sauce. It’s thick, filling, and bursting with flavor, making it ideal for any meal of the day.
Ingredients
- 1 cup pinto beans, soaked and drained
- 1 cup black beans, soaked and drained
- 1 cup kidney beans, soaked and drained
- 1 cup navy beans, soaked and drained
- 1 cup chickpeas, soaked and drained
- 1 cup cannellini beans, soaked and drained
- 1 cup great northern beans, soaked and drained
- 1 can (14 oz) diced tomatoes
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- Fresh cilantro or parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Sauté Aromatics: In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, and sauté until they are soft and fragrant.
- Combine Ingredients: In a large mixing bowl, combine all soaked and drained beans, sautéed onion and garlic, diced tomatoes, chili powder, cumin, smoked paprika, salt, and pepper. Mix until well combined.
- Transfer to Baking Dish: Pour the bean mixture into a greased baking dish, spreading it evenly.
- Bake: Cover the dish with foil and bake in the preheated oven for 30 minutes. Then, remove the foil and bake for an additional 15-20 minutes, until bubbly and slightly browned on top.
- Serve: Garnish with fresh cilantro or parsley if desired. Serve warm and enjoy!
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 5 minutes
- Servings: 6 servings
- Calories: 220kcal
- Fat: 5g
- Protein: 12g
- Carbohydrates: 35g