Beans 101

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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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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

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