Category Archives: Beans

White Chili

3 15-ounce cans great northern, pinto, or cannellini beans, drained
2 ½ cups chopped cooked chickenwhite-chicken-chili+srgb.
1 cup chopped onion
1 ½ cups chopped red, green, and/or yellow sweet pepper
2 jalapeno chili peppers, stemmed and chopped
2 cloves garlic, minced
2 teaspoons ground cumin
½ teaspoon salt
½ teaspoon dried oregano, crushed
3 ½ cups chicken broth
Shredded Monterey Jack cheese (optional)
Broken tortilla chips (optional)

  1. In a 3 1/2 , 4-, or 5-quart crockery cooker combine the drained beans, chicken, onion, sweet pepper, jalapeno peppers, garlic, cumin, salt, and oregano. Stir in chicken broth.
  2. Cover; cook on low-heat setting for 8-10 hours or high-heat setting for 4 to 5 hours.
  3. Ladle the soup into bowls. Top each serving with some cheese and tortilla chips, if desired. Makes 8 servings.

Nutritional Information:
Calories 310
Total Fat 5g
Saturated Fat 1g
Cholesterol 43mg
Sodium 523mg
Potassium 862mg
Total Carbohydrate 38g

Vegan Refried Beans

Picture from: www.chefinyou.com

Picture from: www.chefinyou.com

Ingredients

1 cup pinto beans (canned or home cooked)
1 red onion chopped
3 garlic cloves minced
1 tomato chopped
1 bay leaf
2 green chilies sliced thin

Instructions

1. Prepare beans until soft.
2. Meanwhile, in a skillet add 1/4 tsp of corn oil (or any vegetable oil), add bay leaf, garlic, onions and some salt, Saute them until onions are soft and aromatic.
3. Add the tomatoes and cook for another 1-2 min until tomatoes get soft.
4. Add the cooked pinto beans, give it a stir to combine with the rest.
5. Using a potato masher or back of your spatula mash them well until it becomes almost a gooey mass
6. Add salt , if needed and mix well until well combined

Tasty Hamburger Skillet

tasty-hamburger-skillet

Picture from https://www.foodhero.org/recipes/tasty-hamburger-skillet

Ingredients
1 pound lean ground beef
1⁄2 cup chopped onion
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned diced tomatoes, with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1⁄2 cup grated cheddar cheese

Directions
1. Cook ground beef, onion, and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving: 1 cup
Calories: 240
Fat: 3.5g
Cholesterol: 35mg
Sodium: 300mg
Carbohydrate: 33g
Fiber: 3g
Sugars: 3g
Protein: 19g

Refried Bean Soup

Refried-Bean-Soup

Picture from https://www.foodhero.org/recipes/refried-bean-soup

Ingredients
1 tablespoon canola oil
1 cup onion, finely chopped
1 clove garlic, minced
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each] low-sodium chicken broth

Directions
1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low
3. Add beans and chicken broth. Simmer for 15 minutes.
4. Serve immediately. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2.5g
Cholesterol 0mg
Sodium 500mg
Total Carbohydrate 20g
Fiber 6g
Sugar 1g
Protein 8g

Quick Black Bean Mexican Soup

Quick-Black-Bean-Soup

Picture from https://www.foodhero.org/recipes/quick-black-bean-mexican-soup

Ingredients
1 tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic minced
1 can (14-15 ounces) diced tomatoes
4 cups cooked or canned black beans (with liquid)
2 potatoes, peeled and diced
4 cups water
1/2 cup fresh cilantro, chopped
1 tablespoon cumin
1/3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions
1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot. Refrigerate leftovers within 2-3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 21g
Fiber 4g
Sugar 2g
Protein 5g

Burrito Soup

burrito_soup

Picture from https://www.foodhero.org/recipes/burrito-soup

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
2 zucchini, chopped
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn, rinsed
1 can (15.5 ounces) black beans, rinsed
2 tablespoons taco seasoning

Directions
1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2-3 hours. Freeze leftovers for another meal.
Yield: 20 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2g
Cholesterol 0mg
Sodium 640 mg
Total Carbohydrate 21g
Fiber 5g
Sugar 4g
Protein 5g

Brazilian Black Beans and Sausage

brazilian-black-beans-and--sausage

Picture from https://www.foodhero.org/recipes/brazilian-black-beans-and-sausage

Ingredients
2 teaspoons vegetable oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

Directions
1. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
2. Add remaining ingredients.
3. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
4. Refrigerate leftovers within 2 hours.
5. (optional) Add mushrooms or green bell peppers for variety. If you like spicy food, add some cayenne pepper or chili powder. Use brown rice to add fiber; increase the simmering time to 40 minutes.
Yield: 8 servings

Nutrition Information
Amount per serving: 1 cup
Calories 190
Fat 4g
Cholesterol 20mg
Sodium 420mg
Total Carbohydrate 28g
Fiber 3g
Sugar 2g
Protein 8g

Barley Lentil Soup

Barley_Lentil_Soup

Picture from https://www.foodhero.org/recipes/barley-lentil-soup

Ingredients
1 tablespoon vegetable oil
1 teaspoon garlic, minced
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water
3 cups water
1 cup dry lentils
2/3 cup barley
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and black pepper to taste

Directions
1. Heat vegetable oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories: 160
Fat: 2g
Cholesterol: 0mg
Sodium: 510 mg
Total Carbohydrate: 28g
Fiber: 6g
Sugar: 4g
Protein: 8g

Quick Black Bean Chili

Three-Bean-ChiliIngredients
1 medium onion, chopped
2 cloves garlic, minced or pressed
2 cups or 1 (15 oz.) can (BPA-free) black beans
1 (15 oz.) can diced tomatoes
1 tablespoon chili powder
1/2 cup cilantro

Directions
1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes.
Yield: 2 servings

Nutrition information
Per serving
Calories 271.68
Fat 1.33 g
Cholesterol 0 mg
Total carbohydrates 49.9 g
Fiber 12.24 g
Sugar 14.43 g
Protein 13.67 g

Mexican Lasagna

mexican_lasagna_plate-dashIngredients
2 tablespoons canola oil
1/2 onion, chopped
1 [15 oz.) can pinto beans
1 (10 oz.) can diced tomatoes
1 (15 oz.) can collard greens
1/8 teaspoon black pepper
1/2 teaspoon chili powder
1/8 teaspoon cayenne pepper (optional)
8 corn tortillas (cut in half for layering)
2 cups low-fat shredded cheese

Directions
1. Preheat oven to 425 F
2. Cook onions in a skillet with one tablespoon oil over medium-high heat until soft. Add beans, tomatoes, collard greens, black pepper, chili powder and cayenne pepper and cook for 3-4 minutes.
3. Coat a shallow baking dish with remaining tablespoon oil. Start with a layer of bean mixture, then add a layer of tortilla, and top with a layer of cheese. Repeat: beans, tortilla cheese. Bake lasagna 12-15 minutes until cheese is brown & bubbly.
Yield: 6 servings

Nutrition Information
Per serving: 1 cup
Calories 340
Fat 9g
Cholesterol 10mg
Sodium 400mg
Total Carbohydrate 45g
Fiber 11g
Sugar 3g
Protein 19g