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Cooking with Beans |
Four Recipes
FRENCH LENTIL SALAD
Ingredients:
1 cup French green lentils (find in the bulk bin at Whole Foods Market®)
3 cups water
¼ tsp dried tarragon
1 cup shredded carrots
¼ red onion, diced
1 ½ Tbsp sherry or white wine vinegar
1 ½ Tbsp olive oil
½ tsp dried tarragon
Dash of salt
Directions:
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In a saucepan, combine lentils, water and ¼ tsp dried tarragon. Bring to a boil and cook until lentils are tender - about 25 minutes.
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While lentils are cooking, combine the vinegar, olive oil, ½ tsp dried tarragon and dash of salt.
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When lentils are cooked, drain and toss them with the dressing. Let cool and add the carrots and onions. Serve chilled.
Yield: 6, ½ cup servings
Nutrition information per serving: 150 calories, 8.5 g protein, 22 g carbohydrate, 4 g fat, 10 g fiber
BLACK BEAN AND BUTTERNUT SQUASH CHILI
Ingredients:
1 large red or yellow onion, diced
2 bell peppers (red and green)
5 cloves of garlic, minced
1 Tbsp olive oil
1 medium butternut squash, chopped into ½ inch cubes
Zest of 1 lime, minced
2 Tbsp ground cumin
1 Tbsp blended chili powder
1/8 tsp cinnamon
1/8 tsp ground cloves
32 oz can of “no salt added” chopped or crushed tomatoes
1 - 15 oz can of black beans, rinsed and drained
1 poblano pepper - roasted, peeled and diced
¾ to1 cup water, to cover
Juice of 1 lime
Optional: cooked brown rice, lime wedges, sour cream, fresh cilantro
Directions:
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In a large pot, sauté the onion, peppers and garlic in olive oil over medium-high heat until tender.
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Add the squash and zest, and cook 10 to15 minutes.
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Add the cumin, chili powder, cinnamon, cloves and water. Lower the heat to a simmer, and cook 5 minutes more.
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Stir in the canned tomatoes, beans, poblano pepper and lime juice. Cook until heated through.
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Serve over cooked rice. Garnish with lime wedges, sour cream and cilantro if desired.
Yield: 10, 1 ½ cup servings
Nutrition information per serving without rice or garnishes: 102 calories, 4 gm protein, 21 gm total carb, 2 gm total fat with 0.2 gm saturated, 0 mg cholesterol, 6 gm fiber, 147 mg sodium.
VEGETARIAN FOUR BEAN CHILI – Great recipe if you have lots of canned beans on hand
Ingredients:
1 package frozen vegetarian meat alternative crumbles (Morningstar® or Boca® brand)
1 bag (16 ounces) pepper stir-fry mix
1 Tbsp minced garlic
1 jalapeno pepper, seeded and chopped
1 to 2 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
1/2 tsp paprika
1/2 tsp salt
1/2 tsp ground red pepper
1 can (14.5 ounces) 99% fat-free beef broth or vegetable broth
1 can (16 ounces) kidney beans, drained and rinsed
1 can (16 ounces) navy beans, drained and rinsed
1 can (15 ounces) black-eyed peas, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
1 can (11.5 ounces) spicy vegetable juice cocktail
Directions:
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In a large Dutch oven over medium-high heat, heat soy crumbles. Add stir-fry mix, garlic and jalapeno. Sauté until onion is clear. Blend in seasonings.
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Add remaining ingredients. Continue cooking until mixture comes to a boil. Reduce heat to medium-low. Cover and continue to cook, stirring occasionally, 30 to 40 minutes.
Yield: 10 servings, approximately 1 ½ cups each
Nutrition information: 280 calories, 42g carbohydrate, 31g protein, 1.5g fat, 0mg saturated fat, 0mg cholesterol, 16g dietary fiber, 880mg sodium
MARIANNE’S MEXI-BLACK BEAN BURGERS
Ingredients:
1-15 oz can of black beans, drained and rinsed
½ red or yellow bell pepper, finely chopped
½ small red onion, finely chopped
½ jalapeno, finely chopped
1 to 2 cloves garlic, minced
1 egg or ¼ c egg substitute
1 Tbsp chili powder
1 tsp chipotle powder
Juice from ½ lime
3/4 cup plain dry breadcrumbs
Directions:
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In a large bowl, mash beans with a potato masher.
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Add chili and chipotle powder, and lime juice to beans, stir well.
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Next, add chopped vegetables and garlic, combine well.
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Add the egg or egg substitute to the bowl and stir until all ingredients are combined evenly.
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Next, mix in bread crumbs slowly using the spoon or your hands.
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Form 5 patties from mixture.
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Cook in a pan using 1 Tbsp canola oil over medium heat for about 2 to 3 minutes on each side or wrap in foil and place on grill for 10-15 minutes.
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Serve with reduced fat cheese slice, tomatoes, lettuce and/or avocado if desired.
Yield: 5 black bean patties
Nutrient information per serving: 179 calories, 8 gm protein, 26 g carbohydrate with 5 g fiber, 5 g fat with <1 g saturated fat, 42 mg cholesterol (0 mg cholesterol if egg substitute used), 317 mg sodium.
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