Bring on the beans

Two delicious bean recipes to try this week

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

These two bean dishes are quick, easy, eat-with-a-spoon good, and designed to fill you up before you fill out.

Black Beans & Quinoa with Roasted Peppers


Time: 20 minutes

2 red or yellow bell peppers
1 poblano or green bell pepper
3 Tbs. extra-virgin olive oil
1 Tbs. lemon juice
½ tsp. kosher salt
¼ tsp. dried oregano
1 scallion, minced
1 cup cooked quinoa
1 15 oz. can no-salt-added black beans, drained and rinsed

  1. Cut the peppers in half lengthwise. Place them skin side up on a lined baking sheet. Broil until blistered and charred in places, 10-12 minutes. When cool enough to handle, peel off the skin and dice the peppers.
  2. In a large bowl, whisk together the oil, lemon juice, salt, and oregano. Mix in the peppers and all the remaining ingredients.

Serves 4.

Per serving (1 cup):

  • Calories: 270
  • Total fat: 12 g
  • Sat fat: 1.5 g
  • Carbs: 31 g
  • Fiber: 8 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 9 g
  • Sodium: 260 mg

 

Chickpeas with Cherry Tomatoes


Time: 20 minutes

2 Tbs. extra-virgin olive oil
5 cloves garlic, thinly sliced
1 pint cherry tomatoes, quartered
1 15 oz. can no-salt-added chickpeas, drained
½ tsp. kosher salt

  1. In a large pan, heat the oil and garlic over medium-high heat until the garlic starts to sizzle. Cook, stirring constantly, until the garlic just starts to color, about 1 minute.
  2. Stir in the tomatoes. Cook, stirring often, until the tomatoes start to break down, 2-3 minutes.
  3. Stir in the chickpeas and heat through. Season with the salt.

Serves 4.

Per serving (3/4 cup):

  • Calories: 180
  • Total fat: 8 g
  • Sat fat: 1 g
  • Carbs: 21 g
  • Fiber: 5 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 7 g
  • Sodium: 270 mg

 

Enjoy these recipes? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

 

3 Replies to “Bring on the beans”

  1. I’m a vegetarian. I do cook with all types of beans. In fact that’s my main source of dinner. I’m kinda of stuck eating the same foods all the time

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