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Bean
& Pasta Soup Black
& Red Bean Chicken & Black Bean Enchiladas
Anasazi: deep burgundy, white spots; similar to kidney beans Appaloosa: light background, black and brown spots Black: also called turtle beans; earthiness stands up to bold flavors Black-Eyed Peas: subtle vegetable flavor
Chickpea: also called garbanzo beans; great for soups, stews and salads Fava: also called broad beans; skins must be removed; similar taste to olives Great Northern: small white beans Navy and French Navy: similar to white beans Pink: similar to red kidney beans with firmer and denser texture Pinto: similar to red kidney beans with thinner skin Red Kidney: hearty, meaty beans with deep earthy flavor White Kidney: mild flavor, meaty texture
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Congratulations, you've adopted a healthier diet full of delicious vegetables, fruits and whole grains. But are you making the most of beans? Beans aren't just delicious, they're a great source of protein (15-20 grams per cup). They help protect your digestive system from cancer, and they work in a multitude of dishes - from down-home American staples to international favorites. Friendly Fiber AICR Ed. Note: July is National Baked Bean Month (sponsored by the Michigan Bean Commission). Now that you've learned a bit more about beans, belly up to the table and partake of a bounty of great bean recipes, baked and otherwise! Special thanks to the American Institute for Cancer Research; The Diabetes Snack Munch Nibble Nosh Book, 2nd Edition, ©2003 by Ruth Glick; Magic Beans, ©1996 by Patti Bazel Geil; The New Family Cookbook For People With Diabetes, ©1999 by the American Diabetes Association and The American Dietetic Association; Cocinando para Latinos con Diabetes (Diabetic Cooking for Latinos), by Olga V. Fusté, MS, RD, CDE, ©2002 by the American Diabetes Association; and The UCSD Healthy Diet For Diabetes, by Susan Algert, MS, RD, Barbara Grasse, RD, CDE, and Annie Durning, MS, RD, ©1990 by Regents of the University of California.
8 oz. roasted red peppers (from water-packed
jar) In food processor, combine all
ingredients except salt and pepper. Process until smooth. Season to taste with salt and
pepper. This tangy appetizer can be served with toasted wedges of pita bread. Makes
16 servings, each 1/4 cup.
Nonstick cooking spray Preheat oven to 400 degrees. Coat shallow baking pan with cooking spray and set aside. In large bowl, combine beans, chili powder, cumin, jalapeño and 1/2 cup of salsa. Mash with fork until blended. Spoon mixture onto center of each tortilla. Place chicken over bean mixture. Roll up tortillas, fold in ends and place side by side in bottom of prepared pan. Top with salsa, cheese and scallions. Cover with foil and bake 20 minutes. Uncover and bake 10 more minutes, until cheese is golden. Makes 4 servings. Sodium Alert! This recipes is not suitable for those
on salt-restricted eating plans.
8 ounces ditalini pasta (or any small pasta) Cook pasta according to package directions. Drain and set aside. Meanwhile, in large stockpot, heat oil over medium heat. Add onion and garlic and sauté 3 minutes, until soft. Add turkey and cook 5 minutes, until meat is browned, breaking up meat as it cooks. Add oregano and black pepper; stir to coat. Add broth, tomatoes and beans and bring mixture to boil. Reduce heat, cover and simmer 10 minutes. Stir in cooked pasta and heat through. Ladle mixture into bowls and top with Parmesan cheese. Makes 8 (1 Cup) Servings. Sodium Alert! This recipes is not suitable for those
on salt-restricted eating plans.
2 tsp olive oil In large saucepan, heat oil over medium heat. Add onion, carrots and garlic and sauté 2 minutes. Add curry and bay leaves and stir to coat. Add broth, tomatoes and lentils and bring mixture to boil, breaking up tomatoes as they cook. Reduce heat, cover and simmer 30 minutes, until lentils are tender. Add potatoes and simmer, uncovered, 10 minutes, until fork-tender. Remove from heat, discard bay leaves and stir in cilantro. Season to taste with salt and pepper. Makes 8 (1-Cup) Servings. Sodium Alert! This recipes is not suitable for those on salt-restricted eating plans. Per Serving: 161 Cal; 2 g Total Fat (<1 g saturated fat); 29 g Carb; 451 mg sodium; 10 g Protein, 10g Dietary Fiber. Exchanges: 2 Starch; 1 Lean Meat.
BEAN AND
PASTA SOUP WITH SAUSAGE 1 medium onion, chopped In a small Dutch oven or similar pot, combine the onion, celery, garlic, oil, and 1/4 cup broth. Cook over medium heat, stirring frequently, for 6 to 7 minutes or until the onion is tender. Add the remaining broth, beans, tomato sauce, Italian seasoning, and hot pepper sauce, if using. Bring to a boil over high heat. Reduce the heat and simmer, uncovered, stirring occasionally, 15 minutes. Bring the soup to a boil. Stir in sausage and pasta. Reduce the heat and cook at a low boil 4 or 5 minutes, until the pasta is tender. Add salt to taste, if desired (Note: optional items, such as the salt in this recipe, are not included in nutritional analysis). Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per (3/4 cup) Serving: 147 Cal; 2 g Total Fat; 23 g Carb; 6 mg Cholesterol; 573 mg Sodium; 9 g protein; 4 g Dietary Fiber; 9 g Protein. Exchanges: 1 Starch; 1 Veg; 1 Very Lean Meat.
HEARTY NAVY BEAN SOUP 3 cups (24-ounces) dry navy beans Rinse and sort beans. Cover with cold water and soak overnight. Drain beans and place in a large soup kettle or Dutch oven. Add tomatoes with liquid, onion, ham, broth, water and pepper. Bring to a boil. Reduce heat; cover and simmer until beans are tender, about 1-1/2 hours. Add more water if necessary. (Note: For a thicker soup, beans may be puréed in a food processor or blender and then returned to the kettle and heated through). Garnish with parsley. Yield: 10 Servings. Per Serving: 265 Cal; 3 g Total Fat; 41 g Carb; 10 mg Cholesterol; 373 mg Sodium; 19 Protein. Exchanges: 2-1/2 Starch; 1 Lean Meat; 1 Veg; 1/2 Fat.
BLACK
AND RED BEAN TORTILLA BAKE Bake: 2 cups frozen mixed pepper and onion
stir-fry Garnish: 1 large tomato, chopped Preheat oven to 350°F. In a small pot or very large saucepan, combine the pepper-onion mixture, garlic, and oil. Cook over medium heat, stirring frequently, until the onion is soft, about 5 or 6 minutes. Add the salsa, tomato sauce, cumin, and chili powder. Simmer, uncovered, for 5 minutes. Stir in the black beans and kidney beans. Remove from the burner. Spread one half of the bean mixture evenly in the bottom of a 9-1/2 x 13-inch baking pan. Top with one half of the tortillas in an overlapping layer. With the back of a large spoon, spread the cottage cheese evenly over the tortillas. Top with one half of the Cheddar cheese. Add the remaining tortillas, then the remaining bean mixture. Cover with aluminum foil and bake for 30 to 35 minutes or until heated through. Sprinkle with the remaining Cheddar cheese, and bake uncovered an additional 5 to 6 minutes or until the cheese is partially melted. To serve, cut into 12 rectangles, and garnish with tomatoes, green onion, and sour cream. Makes 12 Servings. Per Serving: 228 Cal; 6 g Total Fat (3 g Sat Fat); 30 g Carb; 15 mg Cholesterol; 411 mg Sodium; 15 g Protein; 6 g Dietary Fiber; 5 g Sugars. Exchanges: 1-1/2 Starch; 1 Medium Fat Meat; 1 Veg; 1 Fat.
CAJUN
RICE AND BEAN SALAD 1 cup low-sodium or regular stewed tomatoes In a medium bowl, combine the tomatoes, oil, vinegar, marjoram, thyme, salt (optional and not included in nutritional analysis), and hot pepper sauce. Stir to mix well. Stir in the rice, beans, onion, and celery. Serve the salad at room temperature, or cover and refrigerate before serving. Leftover salad will keep in the refrigerator 2 to 3 days. Makes 10 Servings. Per (1/2 Cup) Serving: 100 Cal; 2 g Total Fat; 17 g Carb; 00 mg Cholesterol; 16 mg Sodium; 4 g Protein; 3 g Dietary Fiber; 2 g Sugars. Exchanges: 1 Starch; 1/2 Mono-unsaturated Fat.
OLD-FASHIONED
PINTO BEAN SOUP Nonstick cooking spray Coat a saucepan with cooking spray. Place over medium-high heat until ht. Add bell peppers; sauté 2 minutes. Remove from heat; add 1 can pinto beans and mash. Add remaining beans and next 6 ingredients; stir well. Bring to a boil. Reduce heat and simmer, uncovered, 10 minutes, stirring occasionally. To serve, ladle soup into bowls and top with green onions. Makes 6 Servings. Per (1-Cup) Serving: 233 Cal; 1 g Total
Fat (<1 g Sat Fat);
BLACK
BEAN CORN BREAD Nonstick cooking spray Preheat oven to 375°F. Spray bottom only of a 9- x 9-inch pan with cooking spray; dust with flour. Mix all ingredients and beat 30 strokes. Spread in pan. Bake 50 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes. Cut into squares and serve warm. Makes 16 Servings. Per (1-Square) Serving: 178 Cal; 6 g Total Fat (1 g Sat Fat); 25 g Carb; 4 mg Cholesterol; 373 mg Sodium; 6 g Protein; 2 g Dietary Fiber. Exchanges: 2 Starch; 1 Fat.
FRIJOLES
COCIDOS 12 ounces (1-3/4 cups) dried pinto beans Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain. Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender. In a medium skillet, sauté the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and sauté 5 minutes longer. Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sautéed vegetables, the coriander, salt, and pepper. Mix well. Makes 6 Servings. Per (3/4-Cup) Serving: 232 Cal; 3 g Total Fat; 40 g Carb; 00 mg Cholesterol; 395 mg Sodium; 12 g Protein; 14 g Dietary Fiber; 5 g Sugars. Exchanges: 2-1/2 Starch; 1 Very Lean Meat.
TWO-BEAN
CHILI 2 onions, coarsely chopped **If the optional salt is used, sodium is 321 mg per serving. Sauté the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if using). Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer. Makes 7 Servings. Per (1 Cup) Serving: 173 Cal; 2 g Total Fat; 32 g Carb; 00 mg Cholesterol; 238 mg Sodium*; 9 g Protein; 8 g Dietary Fiber; 9 g Sugars. Exchanges: 1-1/2 Starch; 2 Veg.
QUICK
GALICIAN STEW 1/2 tsp canola oil Heat oil in large stockpot and brown onion, garlic, and meats for 8 to 10 minutes, stirring frequently. Add remaining ingredients and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Makes 10 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per (1-Cup) Serving: 256 Cal; 6 g Total Fat (2 g Sat Fat); 29 g Carb; 39 mg Cholesterol; 579 mg Sodium; 21 g Protein; 6 g Dietary Fiber; 4 g Sugars. Exchanges: 2 Starch; 2 Lean Meat; 1 Fat.
RAISIN
SPICE LENTIL COOKIES 3/4 cup lentils, uncooked Rinse lentils and combine with water in a pan. Bring to a boil. Reduce the heat, cover, and simmer for 40 minutes or until tender. Drain off excess liquid. In the meantime, beat the egg substitute in a medium bowl. Add the honey and margarine. Cream until smooth. Add the vanilla, pumpkin, and cooked lentils. In a large bowl, combine the flours, salt, baking powder, cinnamon, nutmeg, ginger and orange peel. Add the lentil mixture and mix well. Fold in walnuts and raisins. Drop the dough by rounded tablespoons onto a cookie sheet sprayed with cooking spray. Bake for 10 minutes in 350°F preheated oven. Makes 36 Cookies. Per Cookie: 82 Cal; 2 g Total Fat (<1 g Sat Fat); 13 g Carb; <1 mg Cholesterol; 54 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1 Starch.
PINTO BEAN
CAKE 1/4 cup fructose (granulated) Preheat oven to 375°F. Lightly oil or coat a 10-inch angel food cake or bundt pan with nonstick cooking spray; set aside. With an electric mixer or food processor, cream fructose and margarine until smooth. Stir in eggs and beans. Sift all dry ingredients together and add to sugar mixture. Add apples, raisins, nuts, and vanilla. Pour into prepared pan and bake in preheated 375°F oven for 45 minutes, or until done. Makes 12 Servings. Per Serving: 210 Cal; 10 g Total Fat; 25
g Carb; 46 mg Cholesterol; 113 mg Sodium; 60 mg Potassium; 6 g Protein;
DREAMY BEAN
BARS Crust: 2/3 cup canned cannelini beans, rinsed and
drained In a medium mixing bowl, blend beans, margarine, brown sugar, and flour. Press mixture into the bottom of an 8- x 8-inch pan coated with cooking spray. Bake at 350°F for 20 minutes; remove from oven and cool slightly. Filling: 1/2 cup canned cannelini beans, rinsed and
drained Mix all ingredients in a medium bowl until well blended. Spread mixture on top of crust. Bake for 30 minutes at 350°F. Cool and cut into squares. Makes 16 Squares. Per (1 Bar) Serving: 173 Cal; 5 g Total Fat (2 g Sat Fat); 29 g Carb; 1 mg Cholesterol; 71 mg Sodium; 3 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
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