Beans? Yes, Cooking with beans is a deliciously easy way to balance your BUDGET while balancing your diet. Beans are a great source of protein without the saturated fat and cholesterol of other protein like meat. Beans are loaded with fiber, B vitamins and all those minerals that keep your body running well, like iron, magnesium, potassium, and zinc. With so many bean choices like; Black beans, pinto beans, white beans, red beans, kidney beans, adzuki beans and garbanzo it is easy to add tasty dishes to your meals while saving $.
Ways to add beans to your meals and $ to your budget
Half Bean Burgers; You won’t even miss the meat: Make patties with 1 ½ cups of cooked beans or lentils mashed, ½ cup of chopped veggies, ½ pound of ground beef. Add an egg if you’d like even more protein. It’s also easier making patties. Cook the same way you cook a hamburger.
Make a side dish of rice and beans using different beans. Add small pieces of cooked veggies like carrots, onions and peppers. Try brown rice instead of white rice for a nuttier taste that’s healthier.
Add beans to your stews and soups while you cut back on the meat.
Feed a family party with Vegetarian Chili: Recipe below. Leftovers last for 4 days and make delicious nachos or burritos filling.
Facts about Beans:
One cup of beans has 30% of the protein and 50% of the fiber you need every day.
Rice and Beans combined give you the protein, like meat and dairy.
A diet with beans helps reduce the risk of diabetes, heart disease and obesity.
Feast on beans! Your budget and your body will love it!
BEAN BONANZA
RECIPE: Homemade Vegetarian Chili
INGREDIENTS:
2 tablespoons extra-virgin olive oil
1 medium red onion, 1 large red bell pepper and 2 medium carrots, chopped
1/2 teaspoon salt, divided
4 cloves garlic, pressed or minced
2 tablespoons chili powder*
2 teaspoons ground cumin
1 1/2 teaspoons smoked paprika*
1 teaspoon dried oregano
1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes with their juices
2 cans (15 ounces each) black beans, rinsed and drained; 1 can (15 ounces) pinto beans, rinsed and drained
2 cups vegetable broth or water
1 bay leaf
2 tablespoons chopped fresh cilantro
1 to 2 teaspoons red wine vinegar or lime juice, to taste
*spicy, add gradually and taste
PREPARATION:
In a heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add chopped veggies & 1/4 teaspoon salt. Cook for 7-10 minutes until onions are soft.
Add the herbs and spices. Cook stirring constantly until you can smell the fragrance (about 1 minute).
Add the tomatoes with juice, drained beans, broth and bay leaf. Simmer for 30 minutes
Remove from heat. Take out bay leaf. Taste; add 1/4 teaspoon salt if needed. Mix in cilantro and lime juice.
TIPS: Beans and More Beans
• Cooked beans or lentils can be substituted for 1/2 cup of meat in most dishes without changing the flavor!
• To cook your own beans (and help your budget) soak beans over night in enough water to cover them. Add fresh water and cook for about an hour. Check the package for the exact cooking time. It will vary with different beans.
• Canned beans should be thoroughly rinsed before using.
Want to know about different kinds of beans?
Topping for Chili: Try grated cheddar cheese or sliced avocado or a spoonful of sour cream or broken tortilla chips or lime wedges. Whatever you and your family like.
