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    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.

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