This is a post I’ve resisted writing for ages, because it’s just SO simple and SO easy, that as a blogger I can’t help but feel like I’m “cheating” making a post out of it. This has happened to me before of course, and every time I post one of these simple + easy recipes, I’m always flooded with comment of THANK YOU and MORE PLEASE. Because duh, who doesn’t want simple + easy? Of course you guys appreciate that!
Which is why I’m finally posting this very, very special recipe. A recipe so special that it is, hands down, the most loved and the most commonly eaten food ’round these parts. Waits loves it because it’s quick, always at the ready, and totally delicious. And I love it because it’s a super nutritional powerhouse, packed full of protein and healthy fats and lots of essential vitamins and minerals.
And I can’t even recall the number of times I’ve posted this recipe across the internet – in vegan parenting groups (every single one I belong to, multiple times) and in emails, on Facebook, Google + and Instagram, over and over and over I post this recipe. Because it’s perfect!
Protein is so important for growing bodies, and healthy fats provide calories, energy and form the foundation of nervous tissue. Fats are also essential for proper brain development and hormone function. So … kiddos need those fats!
And of course, there’s the nutritional yeast. Nutty and cheesy and oh-so-yummy, nooch also packs a nutritional punch, offering tons of protein, zinc, B-vitamins, and the ever-elusive vitamin B12.
And perhaps the best part of all about Magic Beans, is that they require no cooking, no forethought, and only about 2 minutes to prepare from start to serving. You can’t beat that!
Here’s what you do:
Magic Beans have just 4 ingredients: beans (drained and rinsed), nutritional yeast, olive oil (or hemp oil or avocado oil or macadamia oil or another healthy oil of your choice), and tamari/Braggs/soy sauce (or just salt if you prefer).
To prepare, place 1 can of rinsed beans (or equivalent lentils) in a bowl. Drizzle with oil, I use probably 1-2 tablespoons but really it’s up to you. Add the nutritional yeast, somewhere between 1-3 tablespoons. Then drizzle or spray with tamari/Braggs/soy sauce, to taste.
And then toss well to combine:
Finally, feed the resulting goodness to your favorite weegan — or wee non-vegan, they love Magic Beans too! In fact, we’ve pretty much gotten our entire preschool hooked on the stuff, because it’s just so dang tasty, and so dang healthy!
And around the house, we eat Magic Beans as a snack food, as an “appetizer” (you know –> “MoooOOooom I’m hungry now!” <-- while you're making dinner? This is great to hold them over, because even if they fill up on it, they've eaten something totally well-rounded and meal-worthy), and often as a main component of our meals (both lunch and dinner) (and okay, sometimes breakfast too - the cold leftovers are great in the morning!).
For example, a common dinner is Magic Beans, homemade mac and cheeze, and a raw veggie plate. Or an example lunch might be Magic Beans, coconut yogurt, fresh red peppers, snap pea crisps, and a few strawberries for dessert (Other sample lunches with magic beans, here and here). Yes, we eat a lot of them.
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