Non-stick cooking spray
1 pound sliced fresh mushrooms
1 cup chopped onions
½ cup chopped green pepper
½ cup chopped red pepper
2 cloves garlic, minced
1 can (14.5 ounces) kidney beans, rinsed and drained
2 tablespoons finely chopped black olives
¼ teaspoon black pepper
8 flour tortillas
½ cup fat-free sour cream
1 cup mild chunky salsa, divided
½ cup shredded low-fat cheddar cheese.
Spray large non-stick skillet with cooking spray. Cook mushrooms, onions, peppers and garlic over medium-high heat, stirring constantly, until tender. Remove from heat; drain. Combine cooked vegetables, kidney beans, olives and pepper. Spoon bean mixture evenly down center of each tortilla. Top with 1 tablespoon sour cream, 1 tablespoon salsa and 1 tablespoon cheese. Fold opposite sides over filling to seal. In a large non-stick skillet coated with cooking spray, cook tortillas over medium high heat for 1 minute on each side, or until thoroughly heated. Top with remaining salsa.
Makes 8 servings.
From Magic Beans by Patti Geil
Black bean, pasta and artichoke heart medley
1 tablespoon olive oil
1 cup sliced green onions
½ teaspoon oregano
½ teaspoon basil
¼ teaspoon salt
1⁄8 teaspoon black pepper
1⁄8 teaspoon cayenne pepper
1 clove garlic, minced
2 cans (14.5 ounces each) no-added-salt whole tomatoes, undrained and chopped
1 can (14.5 ounces) black beans, rinsed and drained
4 cups hot cooked pasta (choose any shape)
1 can (14 ounces) artichoke hearts, drained and quartered
Heat oil in large non-stick skillet over medium heat. Add green onions, and sauté 5 minutes. Add oregano, basil, salt, peppers, garlic and tomatoes; cover and simmer 10 minutes. Add beans; cover and simmer an additional 5 minutes. Combine bean mixture, hot cooked pasta and artichoke hearts in a large bowl. Toss well. Serve warm or at room temperature.
Makes 12 servings.
from Magic Beans by Patti Geil
4 cups dry pinto beans
1 whole ham hock
1 whole onion, diced
2 whole red bell peppers, diced
4 cloves garlic, minced
2 whole jalapeños, sliced
2 teaspoons salt, more to taste
2 teaspoons chili powder,
2 teaspoons black pepper, more to taste
Rinse beans under cold water, sorting out any rocks and particles. Place beans in a stock pot with the ham hock and cover with water by 2 inches. Bring to a boil, then reduce to a simmer. Cover pot and simmer for 2 hours, checking occasionally to make sure water level is fine. Add more water as needed.
Throw in onion, bell pepper, garlic and jalapeño. Cover and continue cooking for an hour or two, remembering to check the water level.
Add salt, chili powder and pepper, then cover and cook for 20 to 30 minutes, or until beans are tender. Serve with corn bread as a meal, or spoon on top of nachos or tacos.
Source: The Pioneer Woman
Tuscan white bean stew
For the croutons
1 tablespoon extra-virgin olive oil
2 cloves garlic, quartered
1 slice whole-grain bread, cut into 1/2-inch cubes
For the soup
2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight and drained
6 cups water
1 teaspoon salt, divided
1 bay leaf
2 tablespoons olive oil
1 yellow onion, coarsely chopped
3 carrots, peeled and coarsely chopped
6 cloves garlic, chopped
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh rosemary, plus 6 sprigs
11/2 cups vegetable stock or broth
To make croutons: Heat olive oil over medium heat in large frying pan. Add garlic, and sauté for 1 minute. Remove from heat and let stand for 10 minutes to infuse garlic flavor into oil. Remove garlic pieces and discard. Return pan to medium heat. Add bread cubes and sauté, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to small bowl and set aside.
In a soup pot over high heat, combine white beans, water, 1/2 teaspoon salt and bay leaf. Bring to a boil over high heat. Reduce heat to low, cover partially and simmer until beans are tender, 60 to 75 minutes. Drain beans, reserving 1/2 cup of cooking liquid. Discard bay leaf. Place cooked beans into a large bowl and save the cooking pot for later use.
In a small bowl, combine reserved cooking liquid and 1/2 cup cooked beans. Mash with fork to form a paste. Stir bean paste into cooked beans.
Return cooking pot to the stove top and add olive oil. Heat over medium-high heat. Stir in onion and carrots, and sauté until carrots are tender-crisp, 6 to 7 minutes. Stir in garlic and cook until softened, about 1 minute. Stir in remaining 1/2 teaspoon salt, pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce heat to low and simmer until stew is heated through, about 5 minutes.
Ladle into bowls and sprinkle with croutons. Serve immediately.
From The New Mayo Clinic Cookbook (Mayo Clinic Health Information and Oxmoor House), winner of the 2005 James Beard award