Revised
Editor’s note
The following abstract describes a publication that is available as a downloadable PDF and may be purchased as single sheets or in a bundles of 25.
Sarah Wood
Assistant Extension Professor, Department of Health Sciences
Easy-to-prepare recipes using beans as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.
Topics
- Canned food
- Food pantry
- SNAP
- Beans
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Three Bean Chili
- Quick Quesadilla Pockets
- Three Bean Salad
- Succotash
Pages
- 4
Three Bean Chili
Yield: 6 Servings
Ingredients
- 2 tablespoons chili powder
- 1 tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- Salt and pepper to taste
- Two 14.5- to 16-ounce cans low-sodium stewed tomatoes
- One 14.5-ounce can black beans, drained and rinsed
- One 14.5-ounce can kidney beans, drained and rinsed
- One 14.5-ounce can pinto beans, drained and rinsed
- 1 cup chicken or beef broth
- 1/2 cup water
Directions
- In a large skillet over medium heat, combine all ingredients.
- Simmer uncovered until thickened, about 10 minutes.
- Enjoy! Refrigerate leftovers immediately.
Quick Quesadilla Pockets
Yield: 6 Servings
Ingredients
- Nonstick cooking spray
- One 15.5-ounce can pinto beans, drained and rinsed
- One 15-ounce can corn, drained
- 3/4 cup salsa
- 1 1/2 cups shredded cheddar or Mexican blend cheese
- Six 8-inch tortillas
Directions
- Preheat the oven to 400°F. Lightly coat a large baking sheet with cooking spray and set aside.
- In a pot over medium-heat, mix beans, corn and salsa until heated through, stirring occasionally. Reduce heat to low. Add cheese and stir until cheese melts, about 1 minute.
- Spoon 2–3 tablespoons of the bean and cheese mixture evenly over half of each tortilla. Fold over and press down gently. Place each on the baking sheet.
- Bake until tortillas become crisp at the edges, approximately 8 minutes. Cut into quarters and serve.
- Enjoy! Refrigerate leftovers immediately.
Three Bean Salad
Yield: 6 Servings
Ingredients
- One 15-ounce can chickpeas (also called garbanzo beans), drained and rinsed
- One 15-ounce can kidney beans, drained and rinsed
- One 15-ounce can Northern beans, drained and rinsed
- 1/4 cup diced red onion
- 1/2 bell pepper, chopped
- 1/4 cup vegetable oil
- 1/4 cup apple cider vinegar
- 1/2 teaspoon salt
- 1 tablespoon sugar
- 1/2 teaspoon oregano
- 1/2 teaspoon garlic powder
Directions
- Wash hands and surfaces.
- In a large bowl, mix beans, onion and bell pepper.
- In a small bowl, make a dressing by combining oil, vinegar, salt, sugar, oregano and garlic powder. Whisk with a fork to combine.
- Pour dressing over bean mixture.
- For best flavor, refrigerate at least 2 hours before serving.
Succotash
Yield: 8 Servings
Ingredients
- 1 tablespoon butter or margarine
- One 15.25-ounce can diced tomatoes
- Two 15.25-ounce cans lima beans, drained
- One 15.25-ounce can corn, drained
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried sage
- Salt and pepper to taste
Directions
- In a skillet over medium-high, place butter.
- Add all ingredients including the liquid from tomatoes.
- Cook until vegetables are heated through, approximately 10 minutes.
- Enjoy! Refrigerate leftovers immediately.