National Eat Beans Day – July 3, 2023

National Eat Beans Day: Beans have been a staple in diets around the world for centuries. These legumes are not only nutritious but also versatile, making them a popular ingredient in various cuisines. 

To celebrate the importance of beans, National Eat Beans Day is observed on July 3, 2023. This special day encourages people to explore the diverse flavors and health benefits of beans. 

In this article, we will delve into the significance of National Eat Beans Day, the benefits of consuming beans, and some delicious bean recipes to try.

Celebrating National Eat Beans Day

National Eat Beans Day is a special occasion dedicated to appreciating the goodness and versatility of beans. It serves as a reminder to include beans in our daily meals and explore the countless ways we can enjoy them. This day not only celebrates the taste and texture of beans but also highlights their numerous health benefits. From fiber and protein to vitamins and minerals, beans offer a wide range of nutrients that contribute to a balanced diet.

The Nutritional Powerhouse: Benefits of Beans

Beans are often referred to as a nutritional powerhouse due to their high nutrient content. They are an excellent source of plant-based protein, making them a valuable option for vegetarians and vegans. Beans are also rich in dietary fiber, which aids in digestion, promotes satiety, and supports heart health. Additionally, they contain essential vitamins and minerals such as folate, iron, potassium, and magnesium, all of which are vital for overall well-being.

Types of Beans and Their Unique Characteristics

Beans come in a wide variety of types, each with its own unique characteristics and flavors. Some popular types of beans include black beans, kidney beans, chickpeas, navy beans, pinto beans, and lentils. Black beans are known for their earthy taste and are commonly used in Latin American and Caribbean cuisines. Kidney beans, on the other hand, have a robust flavor and are often used in hearty chili recipes. Chickpeas, also known as garbanzo beans, are versatile legumes commonly used in Mediterranean and Middle Eastern dishes. Each bean variety offers a distinct taste and texture, adding depth to a variety of recipes.

Exploring Culinary Delights: Bean-Based Recipes

Beans can be used in a myriad of delicious recipes, ranging from soups and stews to salads, dips, and even desserts. Here are a few tantalizing bean-based recipes to inspire your culinary adventures:

Hearty Three-Bean Chili

Nothing beats a comforting bowl of hearty three-bean chili on a chilly day. Packed with protein, fiber, and a medley of flavors, this chili is a crowd-pleaser. Here’s how you can whip up this delicious dish:


  • 1 can (15 ounces) of kidney beans, drained and rinsed
  • 1 can (15 ounces) of black beans, drained and rinsed
  • 1 can (15 ounces) of pinto beans, drained and rinsed
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 can (28 ounces) diced tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon oregano
  • Salt and pepper to taste
  • Optional toppings: shredded cheese, sour cream, chopped cilantro


  • In a large pot or Dutch oven, heat some olive oil over medium heat.
  • Add the diced onion and minced garlic to the pot and sauté until they become translucent and fragrant.
  • Add the diced red and green bell peppers to the pot and continue sautéing for a few more minutes until they start to soften.
  • Stir in the tomato paste, chili powder, cumin, smoked paprika, oregano, salt, and pepper. Mix well to coat the vegetables with the spices.
  • Add the diced tomatoes, kidney beans, black beans, and pinto beans to the pot. Give everything a good stir to combine.
  • Reduce the heat to low, cover the pot, and let the chili simmer for about 30 minutes to allow the flavors to meld together. Stir occasionally.
  • After 30 minutes, taste the chili and adjust the seasonings according to your preference.
  • Serve the hearty three-bean chili hot in bowls. Top with shredded cheese, a dollop of sour cream, and a sprinkle of chopped cilantro if desired.
  • Enjoy the comforting warmth and delicious flavors of this hearty three-bean chili. It’s perfect for family dinners, potlucks, or cozy nights.

Creamy Hummus with Chickpeas

Creamy, smooth, and packed with flavor, homemade hummus with chickpeas is a delightful dip or spread that’s incredibly easy to make. Here’s how you can create this irresistible snack:


  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 2 cloves of garlic, minced
  • 1/2 teaspoon cumin
  • Salt to taste
  • Optional toppings: drizzle of olive oil, a sprinkle of paprika, chopped parsley


  • In a food processor or blender, combine the drained chickpeas, tahini, fresh lemon juice, olive oil, minced garlic, cumin, and a pinch of salt.
  • Process the ingredients until smooth and creamy, scraping down the sides as needed to ensure everything is well combined.
  • Taste the hummus and adjust the seasoning by adding more salt or lemon juice if desired.
  • Transfer the hummus to a serving bowl and garnish with a drizzle of olive oil, a sprinkle of paprika, and some chopped parsley for added flavor and visual appeal.
  • Serve the creamy hummus with chickpeas with pita bread, and fresh vegetables, or as a spread on sandwiches or wraps.

Black Bean and Corn Salad

Looking for a refreshing and nutritious salad that’s bursting with flavors? Try this vibrant black bean and corn salad that combines the sweetness of corn with the earthy richness of black beans. It’s perfect as a side dish or a light and healthy meal on its own. Here’s how to make it:


  • 1 can (15 ounces) of black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño pepper, seeded and minced (optional for a spicy kick)
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste


  • In a large bowl, combine the black beans, corn kernels, diced red bell pepper, finely chopped red onion, minced jalapeño pepper (if using), and fresh cilantro.
  • In a small bowl, whisk together the lime juice, extra virgin olive oil, cumin, salt, and pepper.
  • Pour the dressing over the salad ingredients and toss gently to coat everything evenly.
  • Let the salad sit for about 15-20 minutes to allow the flavors to meld together and the corn to slightly thaw if using frozen kernels.
  • Taste and adjust the seasoning if needed.
  • Serve the black bean and corn salad chilled or at room temperature. It’s a delicious side dish for grilled meats, a topping for tacos or burritos, or a light lunch on its own.
  • Enjoy the vibrant colors and fresh flavors of this black bean and corn salad. It’s a perfect dish for summer gatherings, picnics, or anytime you crave a nutritious and satisfying salad.

Red Lentil Curry

Warm up your taste buds with a comforting and flavorful red lentil curry. This vegetarian dish is not only delicious but also easy to prepare. Here’s how to make this aromatic and hearty curry:


  • 1 cup red lentils, rinsed and drained
  • 1 onion, finely chopped
  • 3 cloves of garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 can (14 ounces) diced tomatoes
  • 1 can (14 ounces) of coconut milk
  • 2 cups vegetable broth or water
  • 1 tablespoon vegetable oil
  • Salt to taste
  • Fresh cilantro leaves for garnish


  • Heat the vegetable oil in a large pot or saucepan over medium heat.
  • Add the chopped onion, minced garlic, and grated ginger to the pot. Sauté until the onion becomes soft and translucent.
  • Stir in the curry powder, ground cumin, ground coriander, and turmeric. Cook for about a minute until fragrant.
  • Add the rinsed red lentils, diced tomatoes (with their juice), coconut milk, and vegetable broth (or water) to the pot. Stir well to combine all the ingredients.
  • Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the lentils are tender and the curry has thickened to your desired consistency. Stir occasionally to prevent sticking.
  • Season the curry with salt to taste. Adjust the spice level by adding more curry powder or chili powder if desired.
  • Remove the pot from the heat and let the curry sit for a few minutes to allow the flavors to meld together.
  • Serve the red lentil curry hot over steamed rice or with naan bread. Garnish with fresh cilantro leaves for added freshness and aroma.
  • This red lentil curry is a hearty and satisfying dish that showcases the richness of spices and the creaminess of coconut milk. It’s perfect for vegetarians and anyone looking for a flavorful and nutritious meal.

These recipes showcase the versatility of beans and demonstrate how they can be incorporated into various dishes to enhance flavor, texture, and nutritional value.

Incorporating Beans into Your Daily Diet

Adding beans to your daily diet is a simple and effective way to add nutritional value and diversity to your meals. Here are a few tips on how to incorporate beans into your daily diet:

  • Salads: Toss some kidney beans or chickpeas into your salads for an extra protein boost and a satisfying crunch.
  • Soups and Stews: Add a mix of different beans like black beans, navy beans, and cannellini beans to hearty soups and stews for a filling and nutritious meal.
  • Bean Burgers: Experiment with bean-based patties made from black beans or lentils as a tasty alternative to meat burgers.
  • Dips and Spreads: Whip up a creamy and flavorful bean dip using ingredients like cannellini beans, garlic, lemon juice, and olive oil. Enjoy it with fresh vegetables or pita chips.
  • Mexican-inspired Dishes: Incorporate pinto beans or refried beans into tacos, burritos, or enchiladas for an authentic and delicious Mexican flavor.
  • Baked Goods: Surprise your taste buds by using pureed beans, like black beans or chickpeas, as a substitute for butter or oil in baked goods like brownies or cookies.

By integrating beans into your daily meals, you can benefit from their nutritional value while enjoying the delightful flavors and textures they bring to your dishes.

Beans in Different Cultural Cuisines

Beans play a significant role in various cultural cuisines across the globe. From the flavorful bean stews of Brazil to the aromatic lentil curries of India, beans have been a staple in traditional recipes for generations. Here are a few examples of how beans are used in different cultural cuisines:

  • Italian Cuisine: Cannellini beans are commonly used in Italian dishes like pasta e fagioli and minestrone soup.
  • Brazilian Cuisine: Feijoada, a traditional Brazilian dish, consists of black beans stewed with various meats and served with rice.
  • Indian Cuisine: Lentils, such as masoor dal and chana dal, are frequently used in Indian curries and lentil-based dishes like dal makhani.
  • Mexican Cuisine: Refried beans, made from pinto beans, are a staple in Mexican cuisine and are often served as a side dish or used as a filling in burritos and tacos.

These examples showcase the diversity of bean usage in different cultural culinary traditions, highlighting their versatility and global appeal.

The Environmental Impact of Beans

In addition to their nutritional benefits, beans also have a positive impact on the environment. As a sustainable source of protein, beans require significantly fewer resources, such as land, water, and energy, compared to animal-based protein sources. They also contribute to soil health by fixing nitrogen, reducing the need for synthetic fertilizers. By incorporating beans into our diets, we can make a conscious choice to reduce our carbon footprint and promote a more sustainable food system.

Celebrating National Eat Beans Day: Events and Activities

National Eat Beans Day is a wonderful opportunity to engage in activities that celebrate beans and their culinary delights. Here are a few ideas to make the most of this special day:

  • Host a Bean-Based Potluck: Organize a potluck where each participant prepares a bean-based dish to share. It’s a great way to discover new recipes and enjoy a variety of flavors.
  • Bean Tasting Session: Arrange a bean-tasting session with different types of beans, allowing participants to explore their distinct tastes and textures.
  • Cooking Workshops: Collaborate with local chefs or culinary experts to conduct cooking workshops focused on bean-based recipes. Participants can learn new cooking techniques and get inspired to incorporate more beans into their meals.
  • Social Media Campaign: Use the power of social media to spread awareness about National Eat Beans Day. Encourage people to share their favorite bean recipes, cooking tips, and bean-related experiences using a designated hashtag. This helps create a sense of community and promotes the joy of cooking and eating beans.

Fun Facts About Beans

Here are some interesting and fun facts about beans that you may not know:

  • Beans are one of the oldest cultivated crops, dating back thousands of years.
  • The Guinness World Record for the largest serving of baked beans weighed over 6 tons!
  • Beans are a budget-friendly source of nutrition, making them accessible to people from all walks of life.
  • The term “bean counter” originates from the practice of counting beans as a form of accounting.
  • Some bean varieties, like the fava bean, can fix nitrogen in the soil, benefitting other plants in the vicinity.
  • Beans are a natural source of prebiotic fiber, which promotes a healthy gut microbiome.
  • The musical fruit reputation of beans comes from their tendency to cause gas due to the complex sugars they contain.

National Eat Beans Day Dates

2023July 3Monday
2024July 3Wednesday
2025July 3Thursday
2026July 3Friday
2027July 3Saturday

National Eat Beans Day Quotes, Wishes & Messages 

“Beans, beans, they’re so divine, on National Eat Beans Day, let’s all dine!” Enjoy the goodness of beans today!

“Wishing you a fantastic National Eat Beans Day! May your day be filled with flavorful and nutritious bean-based dishes.”

“Beans are the magical ingredient that adds flavor and nutrition to our meals. Happy National Eat Beans Day!”

“On this special day, let’s celebrate the versatility of beans and indulge in delicious recipes. Happy National Eat Beans Day!”

“Beans are nature’s treasure packed with protein and fiber. Enjoy the health benefits on National Eat Beans Day!”

“Here’s to the humble bean, a source of nourishment and culinary delight. Happy National Eat Beans Day!”

“Beans are like little gems that make our meals shine. Celebrate National Eat Beans Day with a hearty bean-based feast!”

“May your National Eat Beans Day be filled with laughter, good company, and of course, scrumptious bean dishes.”

“Wishing you a flavorful and satisfying National Eat Beans Day! May your taste buds dance with every bite.”


National Eat Beans Day on July 3, 2023, provides an opportunity to appreciate the significance of beans in our diets and celebrate their versatility. From their nutritional benefits and diverse culinary uses to their positive environmental impact, beans deserve recognition as a healthy and sustainable food choice. So, on this special day, embrace the goodness of beans, experiment with new recipes, and savor the delicious flavors they bring to your table.

FAQs (Frequently Asked Questions)

1. Are beans suitable for a vegetarian or vegan diet?

Absolutely! Beans are an excellent plant-based source of protein and can be a valuable addition to vegetarian and vegan diets.

2. Are canned beans as nutritious as dried beans?

Canned beans are still nutritious, but they may contain added salt or preservatives. It’s always a good idea to rinse canned beans before use to reduce sodium content.

3. Can I freeze cooked beans for later use?

Yes, you can freeze cooked beans for future use. Just make sure to cool them completely before storing them in airtight containers or freezer bags.

4. Do beans cause digestive discomfort?

Beans can cause gas or digestive discomfort in some individuals due to their high fiber content. Soaking and rinsing dried beans before cooking can help reduce these effects.

5. How can I increase the flavor of bean-based dishes?

You can enhance the flavor of bean-based dishes by using aromatic herbs, spices, and ingredients like garlic, onion, cumin, or smoked paprika. Experiment and find the combinations you enjoy the most!

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