Vegetable and Bean Recipes

Although there are thousands of potentially edible species of plants in the world, human beings use only a small number for food. Most food plants have long been domesticated and bred into forms that serve various purposes and palates.

The domestication of wild plants began around 10,000 years ago at the end of the last Ice Age. The initial domestication occurred in the Middle East, but agriculture also arose independently in other places at other times. Southeast Asia, Central and South America also cradled ancient civilizations that produced their own agricultural products. Because of this, most of the vegetables we find on our plates today originated in these four areas of the world.

Vegetables do not generally form the caloric foundation of human diets, nor are they a large source of protein. The basic role of vegetables in the diet is to provide a range of vitamins, minerals and antioxidants that are essential to the well being of the body. These nutrients not only maintain heath but also help prevent the onset of disease.

A second and more enjoyable role of vegetables is to provide variety and flavor. Grains and grain products alone can be bland. And meat can be heavy and difficult to digest. But add tomatoes, onions, peppers, mushrooms, herbs and spices, and a dish is transformed. The endless variety of colors, scents and flavors offered by vegetables ensure that cooking, eating and the culinary experience are never boring.

International Vegetable and Bean Recipes

Janssons Frestelse 
(Swedish potato, onion and cream casserole)

Janssons Frestelse 
(Swedish potato, onion and cream casserole)

Ful Medames 
(Egyptian slow-cooked fava beans)

Ful Medames 
(Egyptian slow-cooked fava beans)

Dong Gu Dofu 
(Chinese braised tofu with mushrooms)

Dong Gu Dofu 
(Chinese braised tofu with mushrooms)

Cowboy Beans 
(American Tex-Mex beans with ground beef)

Cowboy Beans 
(American Tex-Mex beans with ground beef)

Mashed Potatoes 
(Irish and American potato puree)

Mashed Potatoes 
(Irish and American potato puree)

Mangú 
(Dominican mashed plantains)

Mangú 
(Dominican mashed plantains)

Lanttulaatikko 
(Finnish mashed rutabaga casserole)

Lanttulaatikko 
(Finnish mashed rutabaga casserole)

Cerdo con Frijoles 
(Mexican stewed pork and black beans)

Cerdo con Frijoles 
(Mexican stewed pork and black beans)

Calabacitas y Elotes con Crema 
(Mexican zucchini and corn simmered in cream)

Calabacitas y Elotes con Crema 
(Mexican zucchini and corn simmered in cream)

Bubble and Squeak 
(English fried potatoes and cabbage)

Bubble and Squeak 
(English fried potatoes and cabbage)

Green Bean Casserole 
(American green beans side dish with a crunchy topping)

Green Bean Casserole 
(American green beans side dish with a crunchy topping)

Hobak Namul 
(Korean zucchini squash side dish)

Hobak Namul 
(Korean zucchini squash side dish)

Boston Baked Beans 
(American white beans baked with molasses)

Boston Baked Beans 
(American white beans baked with molasses)

Asparagi alla Parmigiana 
(Italian asparagus gratin)

Asparagi alla Parmigiana 
(Italian asparagus gratin)

Dušené Zelí 
(Czech braised cabbage)

Dušené Zelí 
(Czech braised cabbage)

Couscous aux Sept Légumes 
(Moroccan couscous with seven vegetables)

Couscous aux Sept Légumes 
(Moroccan couscous with seven vegetables)

Domates Yemistes 
(Greek rice-stuffed tomatoes)

Domates Yemistes 
(Greek rice-stuffed tomatoes)

Creamed Corn 
(American corn kernels simmered with cream)

Creamed Corn 
(American corn kernels simmered with cream)

Fassolakia 
(Greek green beans in tomato sauce)

Fassolakia 
(Greek green beans in tomato sauce)

Ghapama 
(Armenian rice-stuffed and baked whole pumpkin)

Ghapama 
(Armenian rice-stuffed and baked whole pumpkin)

Ratatouille 
(French braised eggplant, tomatoes and basil)

Ratatouille 
(French braised eggplant, tomatoes and basil)

Kabocha Nimono 
(Japanese simmered pumpkin)

Kabocha Nimono 
(Japanese simmered pumpkin)

Gratin de Potiron 
(French winter squash casserole)

Gratin de Potiron 
(French winter squash casserole)

Musaka’a 
(Palestinian eggplant baked with tomatoes and chickpeas)

Musaka’a 
(Palestinian eggplant baked with tomatoes and chickpeas)

Aloo Gobi 
(Indian potato and cauliflower curry)

Aloo Gobi 
(Indian potato and cauliflower curry)

Brussels Sprouts Gratin 
(English roasted Brussels sprouts with cheese sauce)

Brussels Sprouts Gratin 
(English roasted Brussels sprouts with cheese sauce)

Sigumchi Namul 
(Korean sesame spinach)

Sigumchi Namul 
(Korean sesame spinach)

Frijoles de la Olla 
(Mexican beans in broth)

Frijoles de la Olla 
(Mexican beans in broth)

Nasu 
(Japanese steamed, sliced eggplant)

Nasu 
(Japanese steamed, sliced eggplant)

Ewa Dodo 
(Nigerian black-eyed pea stew with plantains)

Ewa Dodo 
(Nigerian black-eyed pea stew with plantains)

Carrot Tzimmes 
(Israeli, Jewish carrots braised with honey)

Carrot Tzimmes 
(Israeli, Jewish carrots braised with honey)

Sukuma Wiki 
(East African greens simmered with tomatoes)

Sukuma Wiki 
(East African greens simmered with tomatoes)

Latkes 
(Israeli Jewish potato pancakes)

Latkes 
(Israeli Jewish potato pancakes)

Hasselbackspotatis 
(Swedish Hasselback butter-baked potatoes)

Hasselbackspotatis 
(Swedish Hasselback butter-baked potatoes)

Yataklete Kilkil 
(Ethiopian gingered vegetable stew)

Yataklete Kilkil 
(Ethiopian gingered vegetable stew)

Chakalaka 
(South African spicy tomato, pepper and onion dish)

Chakalaka 
(South African spicy tomato, pepper and onion dish)

Töltött Paprika 
(Hungarian stuffed peppers)

Töltött Paprika 
(Hungarian stuffed peppers)

Plantain Porridge 
(Nigerian plantain and vegetable stew)

Plantain Porridge 
(Nigerian plantain and vegetable stew)

Falafel 
(Middle Eastern fried chickpea patties)

Falafel 
(Middle Eastern fried chickpea patties)

Moong Dal 
(Indian simmered mung beans)

Moong Dal 
(Indian simmered mung beans)

Githeri 
(Kenyan corn and beans)

Githeri 
(Kenyan corn and beans)

Coo-Coo 
(Bajan cornmeal mush with okra)

Coo-Coo 
(Bajan cornmeal mush with okra)

Dal Bhat Tarkari 
(Nepalese vegetable curry with lentil soup and rice)

Dal Bhat Tarkari 
(Nepalese vegetable curry with lentil soup and rice)

Tahu dan Tempe Bumbu Rujak 
(Indonesian tofu and tempeh in spicy coconut sauce)

Tahu dan Tempe Bumbu Rujak 
(Indonesian tofu and tempeh in spicy coconut sauce)

Irio 
(Kenyan mashed peas, potatoes and corn)

Irio 
(Kenyan mashed peas, potatoes and corn)

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