Like we said in our last post, yesterday was ”Eat Beans” Saturday. Today, we are still on the “Eat Beans Campaign”. So we have made some bean recipes available to you this week. Today, we have three recipes just for you… Will we keep updating this post throughout the week with more recipes. Do check back.
Chocolate Chip Bean Muffins
2 (15.5-oz.) cans beans (Great Northern, navy,
white kidney), drained and rinsed
a c. low-fat milk
1 c. sugar
¼ c. butter or margarine
3 tsp. vanilla extract
1 c. all-purpose flour
½ c. whole-wheat flour
1 tsp. baking soda
½ tsp. salt
¾ c. semisweet chocolate chips
Combine beans and milk in a food processor or blender until smooth.
Mix sugar and butter or margarine in a large bowl; beat in eggs and vanilla.
Add bean mixture, mixing until well blended.
Mix in flours, baking soda and salt.
Add n chocolate chips.
Spoon mixture into 16 greased or paper-lined muffin tins about half full.
Bake at 375 F for 20 to 25 minutes. Cool on wire racks.
Makes 16 servings. Per serving: 240 calories, 7 g fat, 6 g protein, 37 g carbohydrate, 5g fiber and 115 mg sodium
4 medium bell peppers, any color
½ medium onion, chopped
2 c. corn (fresh or frozen)
2 small tomatoes, chopped
2 (15.5-oz.) cans black beans, drained and rinsed
2 tsp. olive oil
1 tsp. cumin
½ tsp. cayenne pepper
1 garlic clove, minced
2 tsp. cilantro, finely chopped
1 c. shredded reduced-fat cheddar cheese (try
pepperjack for more spice)
Rinse peppers and cut in half lengthwise; remove seeds.
Place peppers in a large pot and cover with water.
Bring to a boil, reduce the heat, cover and simmer for five minutes; drain.
Set pepper halves on greased baking sheet.
Preheat oven to 350 F.
In a small skillet, sauté the chopped onion in olive oil until tender.
Mix together onions, tomatoes, corn and black beans in a medium-sized bowl.
In a small bowl, combine oil and seasonings; add to vegetable mixture and mix thoroughly.
Fill pepper halves with mixture and top with cheese. Bake for eight to 10 minutes or until cheese is melted.
Makes eight servings. Per serving: 130 calories, 2 g fat, 7 g protein, 26 g carbohydrate, 7 g fiber and 240 mg sodium.
Turkey and Bean Chili
1 Tbsp. olive oil
1 yellow or white onion, chopped
1 green bell pepper, chopped
2 cloves garlic, chopped
½ lb. ground turkey
2 Tbsp. tomato paste
1 tsp. ground cumin
2 tsp. chili powder
1 (28-oz.) can diced tomatoes
2 (15-oz.) cans beans (kidney, small red,
pink), drained and rinsed
½ c. water
¼ c. reduced-fat sour cream
1¼ tsp. salt
¼ tsp. pepper
Cilantro sprigs, for serving
Heat oil in a large saucepan over medium high heat.
Add onion, bell pepper and garlic.
Cook, stirring occasionally, just until vegetables are tender.
Add turkey and cook, breaking up with a spoon, until no longer pink.
Stir in tomato paste, cumin and chili pepper.
Cook and stir for one minute.
Add tomatoes (with liquid), beans, water, 1¼ tsp. salt and
¼ tsp. pepper.
Bring to a boil.
Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes.
Serve with sour cream and cilantro.
Makes eight servings. Per serving: 170 calories, 3 g fat, 13 g protein, 23 g carbohydrate, 7 g fiber and 300 mg sodium.
Three-Bean Pasta Salad
8 oz. whole-grain pasta
1 (15.5-oz.) can three-bean salad, chilled
2 c. grape tomatoes
1 tsp. dried dill weed
Cook pasta according to package directions. Drain.
Rinse with cold water and place in a medium-sized
bowl. Add undrained three-bean salad, tomatoes and
dill. Mix gently, cover and chill.
Makes six servings. Per serving: 110 calories, 0 g
fat, 5 g protein, 25 g carbohydrate, 4 g fiber and
280 mg sodium.
Sizzlin’ Baked Beans
1 (28-oz.) can vegetarian baked beans, undrained
½ green pepper, chopped
½ red pepper, chopped
1 onion, chopped
1½ Tbsp. molasses
1½ Tbsp. ketchup
4 strips uncooked turkey bacon, diced
Salt and pepper to taste
In a 9- by 13-inch greased pan, mix all
ingredients, except turkey bacon. Brown turkey
bacon and drain fat. Crumble and sprinkle turkey
bacon evenly over the top. Bake in preheated
oven at 350 F for 40 minutes.
Makes 12 servings. Per serving: 100 calories, 1.5 g fat,
5 g protein, 19 g carbohydrate, 4 g fiber and 360 mg sodium.
Mediterranean Bean Salad
1 (15.5-oz.) can beans (Great Northern, navy or
white kidney), drained and rinsed
½ c. sun-dried tomatoes, cut into strips
a c. black olives, drained and chopped
a c. fat-free or reduced-fat feta cheese, crumbled
a c. red onion, finely chopped
2 cloves garlic, finely minced
2 Tbsp. fresh cilantro, chopped
2 Tbsp. olive oil
2 Tbsp. lemon juice
Fresh ground pepper
Drain and rinse beans. Combine all ingredients in a bowl and
mix thoroughly. Serve on a lettuce leaf with grilled flat bread,
tossed with pasta, in a pita pocket sandwich, on top of tossed
salad or with whole-grain chips or crackers.
Makes six servings. Per serving: 150 calories, 7 g fat, 5 g
protein, 16 g carbohydrate, 5 g fiber and 200 mg sodium.
Black Bean and Fruit Salsa
½ c. mango, peeled and cubed
1 c. papaya, peeled and diced
½ c. pineapple, diced
½ c. black beans, canned, drained and rinsed
1 Tbsp. cilantro, minced
1 Tbsp. lime juice (fresh-squeezed for best flavor)
1 Tbsp. extra-virgin olive oil
1 tsp. cumin
¼ tsp. black pepper
1 clove garlic, minced
Combine all ingredients in a large bowl; toss gently to coat.
Makes eight servings. Per serving: 40 calories, 2 g fat, 0 g
protein, 6 g carbohydrate, 1 g fiber and 0 mg sodium.
Arriba Nacho Dip
2 cloves garlic, finely chopped
1 c. onion, finely chopped
1 c. green bell pepper, finely chopped
½ jalapeno pepper, finely chopped
3 large Roma tomatoes, chopped
¼ c. cilantro, finely chopped
¼ c. lemon juice
1 (15-oz.) can fat-free re-fried beans
4 oz. reduced-fat cheddar cheese, shredded
Make salsa by combining the first seven ingredients in a bowl;
mix to combine. Put re-fried beans and salsa in a pot; stir
until blended. Cook on low to medium heat for 20 minutes.
Add cheese and allow to melt on top. Serve with tortilla chips
Makes 12 servings. Per serving: 60 calories, 0.5 g fat, 4 g protein,
8 g carbohydrate, 2 g fiber and 230 mg sodium.
Copy editor: Ellen Crawford, NDSU Agriculture Communication
Recipe photos: Stacy Wang, NDSU Health, Nutrition and Exercise Sciences.
Key to abbreviations
c. = cup(s)
lb. = pound(s)
Tbsp. = tablespoon(s)
pkg. = package(s)
tsp. = teaspoon(s)
g = gram(s)
oz. = ounce(s)
mg = milligram(s)
Note: You may note variations in the weights of the canned products you purchase. A slight difference in the amount of ingredients you add will not affect the overall quality of these recipes. You could also use ingredients available in your local markets, so long as it gives a tasty outcome.
Recipes were analyzed using Food Processor SQL software.
Note: Beans can be used interchangeably in these recipes. Soaked, cooked beans prepared according to the directions provided can be used in place of drained, rinsed canned beans.