Category Archives: beans

Butternut squash, chickpea and lentil stew

This was SO GOOD. From ambitious Kitchen.

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  • 1 teaspoon olive or coconut oil
  • 1 white onion, chopped
  • 6 cloves of garlic, crushed
  • 2 teaspoons cumin
  • 1/2 teaspoon cinnamon
  • sea salt and freshly ground black pepper, to taste
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 can (28 oz) diced tomatoes
  • 3 cups organic vegetable broth
  • 1 pound butternut squash, diced large (can also use sweet potatoes or acorn squash)
  • 1 cup green lentils, rinsed well
  • juice of 1/2 a lemon
  • 1/3 cup chopped cilantro
  • a few basil leaves, chopped
  1. Heat the oil in a medium pot over medium heat. Add the onion and garlic; cook a few minutes or until the onion becomes softened.
  2. Next stir in cumin, cinnamon, and salt and pepper; cook for a few more minutes until spices are fragrant. Add chickpeas, tomatoes, broth, butternut squash, and lentils. Bring to a boil, then cover, reduce heat and simmer for 15-20 minutes or until butternut squash is tender and lentils are fully cooked.
  3. Stir in lemon, red pepper flakes, cilantro, and basil. Taste and adjust seasonings as necessary. Garnish with extra cilantro and greek yogurt, if desired. I like serving mine with spinach. Makes 6 servings – about 1 1/2 cups each.

six servings (about 1.5 cups each) = 260 calories, 2.1 g fat, 16.5 fiber, 14 protein

 

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Roasted Chickpeas

Found this recipe on a new to me blog, Food, Wine and ModPodge. Josh could eat 7 full meals a day, but since I don’t have cooking and cleaning up after 7 meals a day in me, he snacks a lot. And he loves salty and crunchy the best; think popcorn, tater tots, chips and fries.  I thought this would be a good, healthier alternative. He thought they were fair, but I don’t think I initially dried the beans enough, so they might’ve been more tantalizing to him if they were crunchier.  I thought they were a great little snack with a protein punch.  I didn’t take any pictures, so here is Katie’s picture her finished recipe.

If you want a step by step photo tutorial, hop on over there.

Rinse 1 can of chickpeas (or garbanzo beans – same thing) well in a strainer, and pat very dry with towels.  The dryer your beans are, the crunchier they will be at the very end.  Toss them in a bowl with a bit of olive oil and whatever seasonings you’re in the mood for.  Katie used paprika, cayenne and sea salt.  We used sea salt, paprika, adobo seasoning (one of my go-to seasonings from Penzys) and cumin.

Put the beans in a single layer in a baking dish, and place them in an oven preheated to 400.  Toss them every 10 minutes, and leave them in for about 40 minutes.

Creamy Southwestern Chicken Nachos

The kids devoured these, so…success.

  • 1 small bag frozen corn
  • 1 can black beans, drained and rinsed
  • 2 large frozen boneless skinless chicken breasts
  • 1 16-oz jar medium salsa  (Medium salsa is a must, mild isn’t flavorful enough)
  • 1 8 oz package of cream cheese
  • tortilla chips
  • Any other additional toppings you desire such as chopped cilantro, diced avocado, diced green onion, sliced olives, etc.
  1. Pour bag of frozen corn in bottom of crock pot. (Can corn can be used in place of the frozen.  Just drain it and put the chicken in first followed by the corn)
  2. Place frozen chicken breasts on top of corn and cover with rinsed and drained black beans and jar of medium salsa.
  3. Cook on high for 1 hour, and then on low for 4 hours.
  4. Shred chicken with forks and mix in cream cheese until melted and creamy.
  5. Serve with tortilla chips and add toppings to individual servings.


From Real Mom Kitchen.

Warm Southwestern Bean Dip

I needed an appetizer last week and wanted something new.  I found this recipe the day before and thought it was a good chance to try it.
1/2 LB sausage
1 med onion
1 tsp garlic salt
1-7oz can green chili salsa (Salsa Verde)
2 Tb sliced black olives (I never measure-just sprinkle on top)
1 cup Monterey Jack cheese
1-15 oz can refried beans
1 small can chopped green chilis
1 cup sour cream
1-2 green onions, sliced
1 cup cheddar cheese
1 avocado, chunked
Brown sausage, onion and garlic salt. Drain fat. In a pie plate, layer beans, meat mixture, green chilis, sour cream, green salsa, green onions, both cheeses and olives. Bake at 350 for 15-20 minutes until hot and cheese is melted. Top with avocado chunks and serve with torilla chips. Yum!

adapted from the Sisters Cafe

Beans and Cornbread Dinner

I was inspired by the recipe in Pioneer Woman’s new cookbook (also on her blog here) to make this for dinner Monday.  Except I didn’t make her cornbread recipe; I used the Marie Callender’s mix.  And I didn’t use her spices for the beans, I used Melanie’s.  And dinner was great.  We topped the beans with cheese, avocado, salsa and sour cream.  This is a cheap, healthy easy dinner.  I can’t believe I’ve just discovered it.

Beans:

I took 3 cups of beans and washed them well before putting them in a big pot and covering them with water (about 2″ above the beans).  Then I covered the pot and let the beans simmer all afternoon, adding water if needed.  Right before serving, I added 3 tsp EACH chili powder, salt, and onion powder, 1 1/2 t paprika, and 3/4 teaspoons EACH cumin and garlic powder.  Stir it up well, slop it into bowls and top it with whatever you’d put on chili.

Black Bean, Corn, and Avocado Salad

We love this.  The fresh cilantro makes it pop.  Yum.

1 can black beans, rinsed and drained
2 c. corn kernels (fresh or canned shoepeg is great)
1 pint cherry tomatoes, halved
1 avocado, chopped
1 jalapeno pepper, seeded and minced
1/4 c. fresh lime juice
2 t. grated lime zest
1/4 c. chopped fresh cilantro
1/2 t. salt

Fabulous as a side OR as a salsa with tortilla chips.

(6 pts for 1 1/2 cups)

Caribbean Black Beans

When I read this recipie I wasn’t expecting much. It looked like a basic recipie…but when I made them I could not believe how so little work could make SUCH a flavorful dish.  I couldn’t stop eating these.  This one is a keeper for sure. I got lots of request for these, even from people who don’t love beans.  Try this one at least once and you will be suprised. These can also be made a few days in advance and that is always the best kind of recipie to keep in the back of your books.

3 strips of bacon

1/2 c onion, diced (I buy the frozen diced onion in the frozen veggie section..perfect for recipies like this)

1/2 cup green bell pepper, seeded and diced

2 T. minced garlic

1 can (30 oz) black beans

1/2 c chicken broth

Saute bacon in a medium pot over medium heat.  When the bacon is crispy, remove from pan and crumble.  Drain most of the bacon grease, but save a few tablespoons to saute the veggies.   Add the green pepper and onion to the bacon grease and saute until the veggies are tender (about 6 or 7 minutes).  Add garlic and cook one more minute.  Add beans and broth and cook down for about 20 minutes. The beans should have some liquid in them, but not be “soupy”. If they are too “soupy”, just cook them