I'm not sure if I posted this recipe before, but it's another one that will work with whatever beans you have at hand.
Sorry, there are a lot of recipes here, but I was on a roll....
Italian Navy Bean Soup with Rosemary
A quick,easy and delicious soup for a cold winter day that gets better the second day.
Prep and Cook Time: 30 minutes
Ingredients:
1 medium onion, diced
1 medium carrot, diced
2 stalks celery, diced
5 cloves garlic, pressed
4 cups chicken or vegetable broth
4 cups kale, minced
1 15oz can diced tomatoes
2 TBS chopped fresh oregano, or 2 tsp dried
1 tsp chopped fresh rosemary, or 1/3 tsp dried
2 15 oz cans navy beans, drained
salt & pepper to taste
Directions:
Healthy Sauté onion, carrot, and celery in large soup pot over medium low heat for 5 minutes, stirring frequently.
Add garlic and continue to sauté for another minute.
Add chicken or vegetable broth, kale, tomatoes, rosemary and oregano (if using dried herbs).
Simmer for 30 minutes over medium heat.
Add beans, herbs (if fresh), salt and pepper. Cook for another couple minutes so beans can heat through.
Serves 4
Healthy Cooking Tips:
Cook soup uncovered over low heat so flavor is richer. Covering soup while cooking dilutes the taste.
Zesty Mexican Soup
This spicy vegetable soup is full of flavor, and easy to prepare. Using our Healthy Sauté method of cooking makes this recipe healthier without heated oils or compromising taste. It is a great way to get many vegetables into one meal and will keep for a few days. It actually gets better with time, so feel free to make a big batch to have around. It is a perfect quick meal on a cold day.
Prep and Cook Time: 40 minutes
Ingredients:
1 medium onion minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups + 1 TBS chicken, or vegetable broth
1 small to medium green bell pepper diced, 1/4 inch pieces
1 small zucchini diced, 1/4 inch pieces
1 cup finely chopped collard greens
1 15oz can diced tomatoes
1 15oz can rinsed black beans
1 cup frozen yellow corn
1 4oz can diced green chili
1 tsp dried oregano
1 tsp cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
salt and pepper to taste
Directions:
Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.
Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, pumpkin seeds, salt and pepper. Serves 6 Serving Suggestions Serve with
Romaine and Avocado Salad
Healthy Cooking Tips:
For the best flavor it's important to chop the collard greens very fine. In doing so, their flavors blend better with the other ingredients and are easier to eat. If they are too big, they may taste too bitter.
Turkey and Vegetable Chili Verde
Kale and turkey make this unique version of chili more flavorful and nutritious. Turkey is lower in fat content than the usual ground beef used in chili and the kale adds a great nutritional boost providing a rich source of vitamin K, A, C, and manganese, just to name a few of the long list of nutrients found in kale. Enjoy!
Prep and Cook Time: 30 minutes
Ingredients:
1 medium onion, chopped
3 medium cloves garlic, chopped
1 lb ground turkey
1 4oz can diced green chili
1 15 oz can of diced tomatoes
1 TBS + 4 cups chicken broth
4 cups finely chopped kale
1 15 oz can pinto beans, drained and rinsed
2 TBS chopped fresh oregano
3 TBS chopped fresh cilantro
salt and black pepper to taste
Directions:
Chop garlic and onion and let sit for at least 5 minutes to enhance their health-promoting benefits.
out
Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth for 5 minutes over medium heat stirring frequently. Add garlic and ground turkey with just a pinch of salt and pepper. Continue to sauté, breaking up turkey for another 5 minutes.
Add diced tomatoes, chili, and broth to turkey mixture and bring to a boil on high heat. Stir in chopped kale, reduce heat to medium and simmer for another 10 minutes.
Add beans, simmer for another couple of minutes and add herbs, salt and pepper.
Serves 4
Braised Kidney Beans & Sweet Potato
The combination of spices makes this hearty and nutritious vegetarian meal or side dish unusual and especially good as the weather begins to cool. It is an excellent source of vitamins A and C and molybdenum. It is also very easy to prepare and needs minimal attention while cooking. Enjoy!
Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes
Ingredients:
1 medium onion, chopped
4 medium cloves garlic, chopped
1 TBS fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1 inch squares
2 cups sweet potatoes, cut in 1 inch cubes
2 cups crimini mushrooms, sliced medium thick
½ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste
1 TBS + 2 cups vegetable broth
15 oz can kidney beans, drained
salt & black pepper to taste
Directions:
Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender. Serves 4
Healthy Cooking Tips:
Marinated Bean Salad
This is a great dish that you can keep in your refrigerator for 3-4 days and its flavor gets better each day!
Prep and Cook Time: 25 minutes
Ingredients:
2 cups fresh green beans cut into 1-inch lengths
1 15 oz can lima beans, drained and rinsed
1 15oz can kidney beans, drained and rinsed
2 TBS minced onion
3 medium cloves garlic, pressed
1 large ripe fresh tomato, chopped
2 TBS chopped fresh basil
1 TBS chopped fresh oregano
1 TBS chopped fresh parsley
3 TBS fresh lemon juice
2-3 TBS extra virgin olive oil
salt and cracked black pepper to taste
Directions:
Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
Fill the bottom of a steamer with 2 inches of water.
While steam is building up in steamer cut green beans.
Steam for 5 minutes. A fork should pierce them easily when they are done.
Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal. Serves 4
Healthy Cooking Tips:
This salad is even better if it has at least a couple hours to marinate. Make sure the beans are well drained or your salad will taste flat and weak. Also, be sure to use fresh herbs for the best flavor.
15 Minute Black Bean Salad
Try this salad recipe that only gets better with time. It is a great one to keep on hand in your refrigerator for a ready-made healthy meal or snack. Beans are a great source of dietary fiber. One serving of this Black Bean Salad provides 33% of your daily value for this important nutrient. Enjoy!
Prep and Cook Time: 15 minutes
Ingredients:
1 15 oz can black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
½ cup minced onion
2 medium cloves garlic, pressed
½ cup diced red bell pepper
2 TBS pumpkin seeds coarsely chopped
1/4 cup chopped fresh cilantro
2 TBS extra virgin olive oil
3 TBS fresh lemon juice
salt and black pepper to taste
* optional: dandelion greens
Directions:
Mince garlic and press onions and let sit for at least 5 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile. Serves 4
Mediterranean Pinto Beans
This is great way to enjoy the benefits of pinto beans either as a side dish or a vegetarian protein dish. Like other varieties of beans, pinto beans are an excellent source of dietary fiber, which is important for lowering cholesterol levels and helping to keep blood sugar levels from rising too rapidly. Enjoy!
Prep and Cook Time: Prep and cooking time: 15 min; 30 min to marinate
Ingredients:
1 large ripe tomato, seeds and excess pulp removed and diced
2 TBS finely minced onion
4 medium cloves garlic, pressed
1 TBS balsamic vinegar
2 TBS extra virgin olive oil
4 TBS chopped fresh parsley
pinch red chili flakes
salt and cracked black pepper to taste
1 15 oz can pinto beans, drained and rinsed
* optional ½ can rinsed and chopped anchovies
Directions:
Mince onions and press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
Mix together all ingredients except beans in a bowl.
Drain and rinse beans. Drain again and toss with rest of ingredients. Make sure beans are drained of excess water so they don't dilute flavor. Let marinate for about 30 minutes before serving.
Serves 2
Pinto Beans with Collard Greens
Add a flavorful twist to your collard greens by combining them with tomatoes and pinto beans. Using canned beans also makes this recipe quick and easy. One serving provides you with 1740% of the daily value (DV) for vitamin K and 536% DV for vitamin A. Enjoy!
Prep and Cook Time: Prep and cooking time: 30 minutes
Ingredients:
1 medium sized onion, chopped
4 cloves garlic, chopped
1½ lbs collard greens
3 TBS + ½ cup vegetable broth
1 15 oz can of diced tomatoes, drained
1 15 oz can pinto beans, drained
2 TBS lemon juice
1 TBS olive oil
salt and pepper to taste
Directions:
Chop onion and garlic and let sit for 5-10 minutes to bring out their hidden health benefits.
Remove stems from greens, rinse and chop. Let sit for 5-10 minutes.
Heat 3 TBS vegetable stock in large sauté pan. When the broth begins to steam, add onions, and Healthy Sauté for 3 minutes.
Add garlic and continue to sauté for another minute.
Add 1/2 cup vegetable stock, tomatoes, and pinto beans to the onions and garlic mixture and bring to a boil. Add collard greens and simmer for 5 minutes. Season with salt and pepper.
Remove from heat and stir in olive oil and lemon juice. Serve hot.
Serves 4
