Increase Your Health With Beans (With Quick Recipes)

Increase Your Health With Beans (With Quick Recipes)
Johnathan Zamora

Low in fat, high in soluble fiber and protein beans provide an excellent array of nutrients found in a small package.

This post will feature how to get the most nutrition for your dollar by teaching how to cook dried beans. These foods are easy to make and easy on your wallet — a great combination!

Prepare dry beans in 4 easy steps:

1. Measure the amount needed. Beans grow to double the size when cooked.
– 1 cup dry = 2 cups cooked
2. Wash and drain the dried beans. This step eliminates dust and other particles present in the bags before cooking.
3. Soak the beans. Soak the beans for at least 8 hours, overnight preferably, in a large stockpot. This step eliminates the “musical fruit” aspect that can sometimes keep people away from eating these tasty gems.
4. Cook the beans in a large pot with water.

Type  (1 cup dry)        Cooking Time (hrs.)           Water (in cups)                              Yield              

Black beans                            1 ½                                                 4                                           2

Black eyes-peas                       1                                                    3                                           2

Chickpeas                                 3                                                    4                                           4
(Garbanzo beans)

Kidney beans                        1 ½                                                   3                                           2

Lentils                                      1                                                      3                                          2 ¼

Lima beans                           1 ½                                                    2                                         1 ¼

Navy beans                           1 ½                                                    3                                           2

Pinto beans                           2 ½                                                    3                                           2

Soy beans                        3 or more                                                3                                           2

Split peas                               1                                                         3                                          2 ¼

Great Northern beans         2                                                      3 ½                                          2

 

Lentil Stew

Serves: 8

Ingredients:

3 cup Lentils, cooked
1 cup Whole wheat macaroni
32 oz. Tomato sauce
8 oz. Tomato paste
2 ea. Onions, finely chopped
1 ea. Carrot, chopped
4 stalks Celery, chopped
1 tsp. Basil, dried
1 tsp. Oregano, dried
1 tsp. Garlic, minced
8 cups Vegetable stock, low sodium
Salt and pepper, to taste

Method of Preparation:

1. Combine all ingredients in a medium stockpot and cook until tender, about 20 minutes.

Mexican Pizzas

Serves: 4

Ingredients:

4 ea. Whole wheat English muffin, or pita bread
½ cup Pizza sauce, prepared
1 cup Pinto or black beans, cooked and mashed
½ ea. Onion, diced
1 tsp. Oregano
½ cup Mozzarella cheese, reduced fat
½ cup lettuce, shredded

Method of Preparation

1. Split muffins or pita in half and toast lightly.
2. Mix tomato sauce, beans onion and oregano together and spread onto bread.
3. Sprinkle cheese on top of pizza mixture.
4. Place in a toaster oven until cheese melts, about 4 minutes
5. Top with lettuce.

 

Vegetarian Chili

Serves: 6

Ingredients:

¼ cup Oil
1 large Purple onion, chopped
2 ea. Carrots, chopped
6 stalks Celery, chopped
4 ea. Garlic cloves, chopped
1 ea. Orange bell pepper, diced
1 ea. Yellow bell pepper, diced
2 ea. Jalapenos, seeded and diced
3 cups Kidney beans, cooked
1 large can Diced tomatoes
3 cups Vegetable stock
1 cup Corn kernels, fresh or frozen
1 tsp. Paprika
Salt and pepper, to taste

Method of Preparation

1. In a large stockpot, heat the oil over medium high heat. Sauté the onion, garlic, carrots, celery, jalapenos and bell peppers until soft, about 4 – 5 minutes.
2. Add vegetable stock, tomatoes, beans, corn, paprika and salt and pepper.
3. Cook for 25 minutes or until chili is heated through.

Johnathan Zamora
The Fit Chef

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