Winter Super Foods: Dried Beans: Recipes

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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.

Continued

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

Preparation for tacos:

  • Place black beans in a medium saucepan with water and cover.
  • Stir in remaining minced Chipotle chiles and garlic. Cook beans according to package directions; drain.
  • Meanwhile, stir together tomatoes, zucchini, and bell pepper.
  • Arrange warm black beans, tomato mixture, lettuce, and cheese in separate serving bowls.
  • For each serving, take one flour tortilla; sprinkle each with lettuce; Spoon on black beans, tomato zucchini mixture and cheese. Top with salsa and cilantro as desired.

Preparation for salsa:

  • Combine tomatoes, half the Chipotle chiles, onion, cilantro, and lime juice in a medium bowl.
  • Set aside to allow flavors to blend (cover and chill if preparing more than 30 minutes ahead).

Yield: 8 servings (1 taco each)

Nutritional analysis per serving: Calories 281, Fat 3.5 g, Calories from Fat 11%, Cholesterol 11 mg, Fiber 9 g, Sodium 152 mg, Protein 14.5 g.

Continued

EASY THREE-BEAN SALAD

Source: Produce for Better Health/Sunkist Growers

Our Advice: Journal as 1/2 cup starchy foods or legumes without fat and 2 servings vegetables.

1 can (16 oz) low-sodium cut green beans, drained
1 can (about 15 oz) low-sodium red kidney beans, drained
1 can (about 16 oz) low-sodium garbanzo beans, drained
1 onion (small), sliced and separated into rings
Salad greens
Grated peel of 1/2 lemon
1/4 cup fresh squeezed lemon juice
2 tablespoons water
2/3 cup fat-free Italian salad dressing

  • In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
  • Add oil and shake well again.
  • In a large bowl, combine the beans and onion; pour dressing over and mix well.
  • Cover and chill. Serve on salad greens.

Yield: 6 servings

Nutritional analysis per serving: Calories 194, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 10g, Sodium 1036mg, Protein 9g.

CANDIED ORANGE BEANS

Source: Produce for Better Health

Our Advice: Journal as 1/2 cup starchy foods or legumes with 1 teaspoon fat.

2 tablespoons butter
1/4 cup honey
1 teaspoon grated orange rind
4 cups lima beans (large, cooked), drained
Ginger, cinnamon, or nutmeg to taste

  • In a large skillet, melt butter;
  • Stir in honey and orange peel.
  • Add beans; cook and stir gently until glazed.
  • Flavor with spices.

Yield: 6 servings

Nutritional analysis per serving: Calories 150, Fat 3 g, Calories from Fat 15%, Cholesterol 2 mg, Fiber 4 g, Sodium 30 mg, Protein 5 g.

Continued

BLACK BEANS WITH CORN AND TOMATOES

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.

TOMATO AND BEAN BURRITOS

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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Sources

From the Centers for Disease Control and Prevention (CDC), Updated 2005

© 2005 WebMD, Inc. All rights reserved.

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