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Winter Super Foods: Dried Beans: Recipes

WebMD Public Information from the Department of Health and Human Services


Source: National Cancer Institute

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

1 15-ounce can low-sodium, no fat added black beans
1 cup cut tomatoes, fresh or canned
1 teaspoon fresh parsley, chopped
1/2 teaspoon chili powder
1 cup frozen corn, thawed
1 clove garlic, pureed or roasted
1/8 teaspoon cayenne pepper or more to taste

  • Drain and rinse beans.
  • In a bowl, combine beans, corn, tomatoes and garlic.
  • Add parsley, pepper and chili powder.
  • Combine and serve.

Yield: 4 servings

Nutritional analysis per serving: Calories 260, Fat 2g, Calories from Fat 7%, Cholesterol 0mg, Fiber 8g, Sodium 430mg, Protein 10g.


Source: Unknown

Our Advice: Journal as 1 cup starchy foods or legumes with 2 teaspoons fat + 1 serving bread or 1 frozen dinner, regular

3 tomatoes (large), approx. 2 1/2 lbs
1 tablespoon vegetable oil
1/2 cup onion, chopped
1 teaspoon garlic, minced
1-2 tablespoons chili powder
1 teaspoon ground cumin
1 1/4 cups cooked red kidney beans or 1 (10 1/2 oz) can red kidney beans, drained and rinsed
2 tablespoons cilantro or parsley, chopped
8 6-inch flour tortillas, warmed

  • Use tomatoes held at room temperature until fully ripe. Core tomatoes; coarsely chop (makes about 4 cups); set aside.
  • In a medium saucepan heat oil until hot.
  • Add onion and garlic; cook and stir until softened, 3 to 4 minutes.
  • Add chili powder and cumin; cook and stir for 1 minute.
  • Add kidney beans, 1/4 cup water, and reserved tomatoes; bring to a boil; reduce heat and simmer, uncovered, until mixture is thickened, about 20 minutes.
  • Stir in cilantro; remove from heat.
  • To serve: Spoon about 1/3 cup bean mixture in the center of each tortilla; roll up tortilla. Repeat with remaining tortillas.

Yield: 4 servings

Nutritional analysis per serving: Calories 372, Fat 9g, Calories from Fat 21%, Cholesterol 0mg, Fiber 11g, Sodium 620mg, Protein 12g.


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