Beans 101

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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black beans

Beans 101

Bean varieties can be used interchangeably for the most part.

You can try black beans in a recipe calling for red beans, or different sizes of white beans to find the flavor and consistency you like best.

Experiment with beans in soups, salads, and side dishes; you’ll create a variety of flavors from a single recipe.

Recipe of the Day:  Tangy Black Beans

Serve these full-flavored beans with grilled chicken, or wrap them in a whole wheat tortilla with a drizzle of salsa vinaigrette for a vegetarian burrito.

The seasonings in this mouthwatering dish are versatile – you can substitute pinto or soybeans for the black beans, if you want.

Makes 8 (about 2/3-cup) servings

1 tablespoon olive oil

1 medium yellow onion, chopped

1 green bell pepper, diced

1 cup chopped tomatoes or 1 cup tomato sauce

1 tablespoon chopped garlic

1 bay leaf

1 teaspoon ground cumin

1 teaspoon chopped fresh oregano or 1/2 teaspoon dried

1 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon ground coriander

1 cup fat-free, low-sodium chicken broth or vegetable broth

3 cups cooked black beans or 2 (15.5-ounce) cans, rinsed and drained

1 tablespoon balsamic vinegar

1 tablespoon chopped cilantro (optional)

*Use as many organic ingredients as possible.

In a 3-quart saucepan, heat the oil over medium heat.

Add the onion and bell pepper and cook for 5 minutes, or until soft.

Add the tomatoes or tomato sauce, garlic, bay leaf, cumin, oregano, salt, and black pepper and cook for about 3 minutes, or until the tomatoes are softened.

Carefully add the broth and beans.

Reduce the heat to a simmer and cook for about 10 minutes.

Remove from the heat and stir in the vinegar.

Serve hot, topped with cilantro, if desired.

Per serving:  120 calories, 2 g total fat (0 g saturated), 0 mg cholesterol, 75 mg sodium, 20 g total carbohydrates (3 g sugars), 6 g fiber, 6 g protein.

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Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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