Food & Recipes

Winter Super Foods: Dried Beans: Recipes

Recipes

Three Bean Soup | New Orleans Red Beans | Vegetarian Black Bean Tacos |
Easy Three-Bean Salad| Candied Orange Beans | Black Beans With Corn and Tomatoes|
Tomato and Bean Burritos

THREE BEAN SOUP

Source: Produce for Better Health

Our Advice: Journal as 1 cup starchy food or legumes without fat.

1 can (28 oz) tomatoes, cut up, low sodium
3 cups water
1 teaspoon chili powder
1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 can (15 oz) garbanzo beans, drained
1 can (15 oz) whole kernel corn, drained
1 cup carrots, chopped
1 onion, medium, chopped
1 1/2 teaspoon garlic, chopped
1 can (6 oz) tomato paste
1 tablespoon Dijon mustard
1/2 teaspoon pepper
1/2 teaspoon cumin, ground
1 teaspoon oregano, dried
1 teaspoon basil, dried
1 cup zucchini or celery, chopped

• Combine first 13 ingredients
• Reduce heat and simmer, covered for 10 minutes
• Stir in vegetables and simmer, covered, for 10 minutes more.

Yield: 12 servings

Nutritional analysis per serving: Calories 261, Fat 1 g, Calories from Fat 2%, Cholesterol 0 mg, Fiber 10 g, Sodium 438 mg, Protein 14 g.

NEW ORLEANS RED BEANS

Source: Produce for Better Health

Our Advice: Journal as 3/4 cup starchy food or legumes without added fat.

1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme, crushed
1 teaspoon salt
1 teaspoon black pepper

• Pick through beans to remove bad beans; rinse thoroughly
• In a 5-quart pot, combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat.
• Cover and cook over low heat for about 1 1/2 hours or until beans are tender.
• Stir and mash beans against side of pan.
• Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes.
• Remove bay leaves. Serve over hot, cooked brown rice, if desired (not included in nutritional analysis).

Yield: 8 servings

Nutritional analysis per serving: Calories 160, Fat 1 g, Calories from Fat 5%, Cholesterol 0 mg, Fiber 11 g, Sodium 1023 mg, Protein 8 g.

VEGETARIAN BLACK BEAN TACOS WITH CHIPOTLE CHILE SALSA

Source: Frieda's, Inc./ Official 5 A Day recipe

Our advice: Journal as 3/4 cup starchy food or legumes with 1 teaspoon fat + 1 serving bread

Chipotle Chili Salsa:
1 1/2 cup diced tomatoes
1/2 cup chopped red or sweet onion
2 tablespoons lime juice
3 dried Chipotle chilies, reconstituted, drained and minced
2 tablespoons chopped fresh cilantro

Tacos:
11 ounces (uncooked weight) black beans
2 cloves garlic, minced
1 cup chopped zucchini or yellow summer squash
1/2 cup shredded low-fat Monterey Jack or cheddar cheese
1 cup diced tomatoes
1 1/2 cups shredded lettuce
8 tortillas, warmed