Rice and Beans - a Child Again (2004) Download

Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. Considering of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who eat beans regularly [i, 2, three].

The purpose of this publication is to provide bear witness-based diet and wellness information about beans, preparation tips, sample recipes and references for further study.

Nutrient-rich Beans

Dry out edible beans, such as pinto, navy, kidney, pinkish and blackness beans, are office of the legume family. A legume plant produces seeds in a pod; dry beans are the mature seeds inside these pods. Other members of the legume family include lentils, peas, chickpeas, peanuts and soybeans [4].

As shown in Tables 1 and two, dry edible beans are nutrient-rich foods; they comprise a variety of vitamins, minerals and other nutrients while providing a moderate amount of calories. Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium and cholesterol [v, 6]. Considering of their high concentration of health-promoting nutrients, consuming more beans in the American diet could meliorate overall health and likewise decrease the take a chance of developing sure diseases, including heart disease, obesity and many types of cancers. The 2010 Dietary Guidelines for Americans recommend consuming ane.v cups of beans per week to have advantage of these potential health benefits [7].

Cobweb Booster

Nutrition experts recommend that adults swallow 25 to 38 grams (g) of dietary cobweb per day (14 m per one,000 calories); however, the majority of Americans do not reach this recommendation consistently [vii]. Dietary fiber intake contributes to feelings of fullness or satiety and helps maintain functioning of the digestive system [7, ix]. Beans are a rich source of soluble and insoluble fiber. On average, beans provide vii or more grams of full dietary fiber per ½-cup serving [6]. The consumption of fiber also has been associated with decreasing full and low-density lipoprotein (LDL) cholesterol, as well decreasing the hazard for developing coronary eye illness, metabolic syndrome, stroke, hypertension, diabetes, obesity and some gastrointestinal diseases [9, 10, 11, 12].

Full of Folate

The B vitamin folate is constitute prominently in beans [thirteen]. Folate, or its synthetic counterpart, folic acrid, is essential for the production of reddish blood cells in the human body and development of an embryo'southward nervous organisation during the early stages of pregnancy. Acceptable intake of folic acid has been shown to reduce the take chances of neural tube defects significantly in newborns [xiii]. Constructed folic acrid is ameliorate captivated in the body than naturally occurring folate. Some folate can exist lost from dry beans and other legumes during the soaking and cooking process or can be reduced when the vitamin interacts with other nutrient components, such as cobweb [fourteen, 15]. Quick-soaking beans (boiling beans for a curt time and so soaking for one hr) may lead to more than folate losses than a more traditional long soak. In general, to maximize the natural folate content in beans, some researchers advise using the tiresome-soak method and a cooking method that prepares the beans in 150 minutes or less [fourteen].

Table 1. Food content of selected beans compared with recommendations on food labels.

	Calories (kcal)	Full Fatty (one thousand)	Saturated Fat (g)	Trans Fat (g)	Cholesterol (mg)	Sodium (mg)	Total Sugar (g)	Cobweb (g)	Protein (thou)
Daily Values (DV) used on Nutrition Facts labels	2,000	Less than 65	Less than 20	Minimize in nutrition	Less than 300	Less than two,400	300	25	50
Black	114	0.5	0.1	0	0	1	20.4	7.5	seven.6
Cranberry	120	0.4	0.1	0	0	i	21.7	viii.eight	8.3
Great Northern	104	0.4	0.1	0	0	2	18.7	6.ii	7.4
Navy	127	0.6	0.1	0	0	0	23.7	9.6	7.5
Pink	126	0.4	0.1	0	0	2	23.6	iv.5	7.7
Pinto	122	0.6	0.i	0	0	1	22.4	7.vii	7.vii
Red Kidney	112	0.4	0.one	0	0	2	twenty.2	6.five	seven.7

Table ii. Vitamin and mineral content of selected beans compared with recommendations on nutrient labels.

	Vitamin A (IU)	Vitamin C (mg)	Folate (mcg_DFE)	Calcium (mg)	Atomic number 26 (mg)	Potassium (mg)	Magnesium (mg)
Daily Values (DV) used on Nutrition Facts labels	5,000	60	400**	1,000	xviii	iv,700	400
Black	5	0	128	23	1.viii	305	60
Cranberry	0	0	183	44	one.nine	342	44
Dandy Northern	1	1.2	90	60	1.9	346	44
Navy	0	0.8	127	63	two.2	354	48
Pink	0	0	142	44	1.9	429	55
Pinto	0	0.7	147	39	1.viii	373	43
Red Kidney	0	1.1	115	25	2.vi	357	40

Sources: Food and Drug Administration; U.South. Department of Agriculture, Agricultural Research Service [6, eight].

* All food values per i/2 cup cooked beans without added common salt.

** 400 mcg DFE/day is recommended dietary allowance (RDA) for adult men/women (not significant or lactating).

Eating More Beans May Reduce Disease Adventure Factors

Heart Disease

Elevated claret levels of triglycerides and cholesterol, especially LDL cholesterol, are pregnant contributing factors to heart disease [18]. High plasma levels of homocysteine have been associated with increased risk for cardiovascular disease. Although some studies have shown that folate may lower homocysteine levels and, therefore, centre affliction take chances, the topic remains controversial and more inquiry is needed [xvi, 17].

A varied diet low in saturated fat with ample fiber (specially soluble) and B vitamins are among the recommendations for reducing cardiovascular disease gamble factors [18]. Several studies take shown that regular consumption of beans can help lower total and LDL cholesterol and other adventure factors for centre disease [19, twenty, 21, 22, 23, 24, 25]. One study showed a 38 percent lower gamble of nonfatal middle assail when a cup of cooked beans was consumed daily [22]. Other researchers reported significant reductions in blood cholesterol levels when canned beans were consumed on a daily footing [nineteen, 24].

In an 8-week study, researchers studied the influence of daily consumption of ½ cup of pinto beans, blackness-eyed peas or carrots on blood cholesterol levels. Amid participants consuming ½ loving cup of pinto beans per day, total and LDL cholesterol levels decreased past more 8 percent. Participants consuming black-eyed peas or carrots did non experience a significant modify in total or LDL cholesterol. Pinto beans and other dry edible beans incorporate significantly more dietary fiber (specifically soluble cobweb) than blackness-eyed peas and carrots, likely resulting in this decrease in cholesterol [25].

Diabetes

Diabetes is becoming more than prevalent throughout the world as the global obesity epidemic continues. Eating a multifariousness of legumes, including beans, may be valuable not only in the prevention of diabetes simply too in the management of claret saccharide levels [26]. Beans are rich in complex carbohydrates (such as dietary cobweb), which are digested more than slowly. As a result, bean consumption has been shown to increase feelings of fullness and help regulate plasma glucose and insulin levels after meals [27]. Legume cobweb was among the fiber types associated with reducing risk for metabolic syndrome, which includes glucose disturbances and increased risk of diabetes [28].

According to a recent study, regularly consuming beans as part of a low-glycemic-index diet improved blood glucose management, reduced systolic claret pressure and decreased risk of coronary middle affliction [29]. Participants with Type two diabetes mellitus were placed randomly on a high-legume diet (consuming 1 cup per day) or on a loftier-insoluble-cobweb nutrition with whole-wheat foods. Hemoglobin A1c (HbA1c), a measure of long-term glycemic command, was measured after three months. The group consuming the high-legume nutrition experienced a pregnant decrease in HbA1c and reduced their calculated heart disease adventure scores [29].

Cancer

The role of edible bean-containing diets related to cancer adventure has been the subject of ongoing studies [30]. Eating beans may reduce the risk for developing certain types of cancers due to their contribution of bioactive compounds to the nutrition, including flavonoids, tannins, phenolic compounds and other antioxidants [31]. These compounds act to subtract the risk of cancer, equally well equally other chronic diseases. Other researchers have shown that beans may have a synergistic effect when consumed in a diet containing other antioxidant-rich foods (such as fruits and vegetables) by decreasing oxidation in the body and reducing the overall cancer risk [32].

Bean intake has been associated with a decreased risk of breast, stomach, colorectal, kidney and prostate cancers in human and animal studies [33, 34, 35, 36, 37, 38, 39]. In item, the dietary fiber content of beans may play a role in reducing the risk of colorectal cancers [36]. For example, a written report that examined the impact of dietary cobweb intake on the development of colon polyps in a cancer survivor cohort constitute that people who consumed more cobweb, specifically fiber from legumes and cooked greenish vegetables, including green beans and peas, were less likely to show a recurrence of polyps than others [36].

Beans, Color and Antioxidants

Beans are high in natural antioxidants [forty]. The color of the bean glaze appears to affect the antioxidant capacity because this correlates with full phenolic content of the bean. Colored beans (red, brown or black) possess greater antioxidant activity than white beans [41]. Furthermore, some of these antioxidant compounds are lost during typical training and cooking methods, although meaning amounts of antioxidants even so remain [42].

Obesity and Overweight

Even though beans are not often promoted as a weight-loss food, regularly consuming nutrient-rich legumes may impact weight loss or direction, although more inquiry is needed [43, 44, 45, 46]. Co-ordinate to results from the National Health Nutrition Test Survey 1999 to 2002, people who consumed beans regularly had a lower body weight, lower waist circumference and lower systolic blood pressure, in addition to a greater intake of dietary fiber, potassium, magnesium, atomic number 26 and copper [43]. According to the results of studies conducted in Brazil, a traditional diet high in rice and beans was associated with a lower body mass index (BMI), compared with a typical Western nutrition containing more fatty, snacks and soda [47, 48].

Consuming beans may contribute to feelings of curt-term satiety as a result of the beans' fiber and protein content [49]. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an eight-week period. The group instructed to eat legumes at least four days a week also experienced significant reductions in waist circumference, body fat mass, blood pressure level and total cholesterol when compared with the other groups [l].

Researchers have studied the part of hormones, including leptin and ghrelin, in regulating appetite and weight. Researchers adamant the leptin and ghrelin levels in 36 insulin-sensitive and 28 insulin-resistant men. Leptin levels decreased among the group consuming a nutrition enriched with legumes. When leptin is present in smaller concentrations, it is more than constructive in regulating appetite and may aid in weight loss and weight maintenance [51].

Bean Benefits for Children

Childhood obesity is a standing business concern in N America and around the world, reaching epidemic proportions. Many strategies have been suggested to prevent and treat obesity during the babyhood years, usually focusing on restricting caloric intake. Some have suggested that emphasizing institute-based foods, especially fruits and vegetables, in children's diets would aid forestall obesity [52]. Incorporating beans into the diet of children can assist children maintain healthy weights, too every bit promote overall health.

Most children do non consume the recommended amount of dietary fiber in their diets [vii]. Because of the role fiber plays in satiety, inadequate cobweb intake may contribute profoundly to overeating loftier empty-calorie foods and weight gain [9]. The U.Southward. Department of Agronomics recognizes the health benefits beans offer children and now requires that students from kindergarten through 12th grade be offered at least ½ cup of beans per calendar week every bit role of new guidelines for school meals [53].

Beans in Special Diets

An increasing number of people are following special diets, such vegetarian, vegan and gluten-complimentary diets. While each special diet has different requirements, a mutual factor amid them is that certain foods that normally would provide vital nutrients are eliminated. Beans can play a role in providing a diversity of nutrients for individuals following these diets.

Gluten-complimentary

For instance, people with celiac disease should consume a diet that is free of gluten, a protein found in many grain products. They must eliminate these products from their diet, which increases the risk for deficiencies in several B-vitamins and other nutrients that typically are found in grains [54]. Beans are a naturally gluten-free food, and they provide many of the same vitamins and minerals ofttimes establish in enriched grain products, including thiamin, riboflavin, folate, fe and fiber. Bean flour may be particularly beneficial to those following gluten-free diets because bean flours can exist combined with other gluten-free flours (such as rice or tapioca flour).

Vegan/Vegetarian

Those following vegetarian or vegan diets depend on constitute foods to provide important nutrients often found in animal products, such every bit poly peptide, iron and zinc. While vegetarians may swallow dairy or eggs, those following a vegan diet consume no animal-based products. Those post-obit a vegan diet may eat less saturated fat, cholesterol and more than dietary cobweb; notwithstanding, those following a vegan diet may be defective in vitamin B-12, vitamin D, calcium or omega-3 fats unless they eat advisable supplements [55]. Beans can be a valuable office of whatsoever institute-based nutrition because they are rich in several nutrients and serve as a meat-alternative and contain the full complement of amino acids when paired with grains.

Upkeep-friendly Beans

As shown in Table iii, beans provide a diversity of nutrients at a relatively low toll compared with other protein-rich foods [56]. According to the Nutrient Rich Foods Index, a tool that scores foods based on their food content, which then can exist compared to food cost databases, beans and legumes are amongst the all-time foods in terms of amount of nutrients per unit price [5].

The cost is shown for a four-ounce raw portion of meat/poultry, which typically results in a iii-ounce cooked portion.

Tabular array 3. Cost comparison of protein-rich foods in American diet.

Protein nutrient	Serving size	Cost per serving ($)
Ground beefiness (lean, extra-lean)	4 ounces	ane.18
Beefiness (circular roast, USDA pick, boneless)	4 ounces	i.16
Pork chop (boneless)	4 ounces	1.00
Chicken breast, boneless	iv ounces	0.82
Pinto beans (canned, drained)	½ loving cup	0.19
Eggs, form A, large	1	0.16
Pinto beans (cooked, dry)	½ cup	0.07

U.S. Section of Agronomics. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs and dairy products. Retrieved on March 15, 2013, from www.ers.usda.gov/information/meatpricespreads/.

Bean Market Classes and Cooking Time

Numerous edible bean market classes are available in the U.Southward. and throughout the world. While different beans exercise non vary greatly in nutrient content, they do differ slightly in taste, texture and cooking times. The post-obit chart describes nine of the most common beans found in American grocery stores and lists some common cuisines using beans. The cooking time refers to the amount of time to melt dry beans.

Preparing Dry Beans

Dry beans offer nutrition, wellness and economical benefits. However, you need to follow certain steps to ensure dry beans are cooked properly. The iv basic steps are one) clean, two) rinse, iii) soak and iv) melt. The first two steps but involve removing any broken beans or foreign objects from beans, and and then rinsing them in a colander nether cold running water.

Comparing Soaking Methods

The 3 different soaking methods vary in the corporeality of time required for acceptable soaking. The "hot soak" method typically is recommended considering it reduces cooking time and gas-producing compounds the most while consistently yielding tender beans.

Traditional Soak	Hot Soak (preferred)	Quick Soak
1. Pour cold water over beans to comprehend.	1. Identify beans in a large pot and add 10 cups of water for every ii cups of beans.	1. Place beans in a large pot and add 6 cups of water for every 2 cups of beans.
ii. Soak beans for eight hours or overnight.	two. Heat to boiling and boil for an additional two to iii minutes.	ii. Bring to boil and eddy for an additional two to three minutes.
iii. Drain beans and discard soak water.	3. Remove beans from heat, cover and let represent four to 24 hours.	iii. Remove beans from heat, encompass and allow represent one hour.
4. Rinse beans with fresh, cool water.	four. Bleed beans and discard soak water.	iv. Drain beans and discard soak water.
	5. Rinse beans with fresh, cool water.	five. Rinse beans with fresh, absurd water.
Advantages: No boiling required; reduces gas-producing compounds with long soak	Advantages: Reduces cooking time and gas-producing compounds; consistently yields tender beans	Advantages: Much faster soaking fourth dimension, requiring less planning
Disadvantages: Long soaking time, requiring planning alee of time	Disadvantages: Long soaking fourth dimension, requiring some planning	Disadvantages: Fermentation may accept place if left in hot h2o for as well long; potential loss of some folate

four Steps to Soaking Dry Beans

1. First, audit the dry beans, removing any broken beans or foreign materials.
2. Rinse thoroughly in common cold water.
3. Next, apply the preferred "hot soak" method: Add ten cups of common cold water to the pot for each pound (2 cups) of beans prepared. Bring the water to a boil and boil for one to three minutes. Embrace the pot. Let stand. A iv-60 minutes soak is ideal.
4. Finally, drain and rinse soaked beans. Cook and use in recipes.

two cups of dry beans = four to 5 cups of cooked beans

Elevation 10 Tips for Cooking Dry out Beans

1. To melt soaked beans, add fresh, cold water to fully embrace beans, plus 1 to 2 tablespoons of oil, if yous wish. Adding oil prevents foaming and humid over. Cream likewise can be skimmed off during cooking. Simmer the beans until they are tender.
2. Cook but i kind of bean at a time if possible. Unlike types and ages of beans have different cooking times, and then avoid cooking unlike types of beans together at the same time.
3. Maintain water at a gentle simmer (non rapid boil) during cooking to prevent split skins.
4. Practise not add blistering soda to beans at whatever fourth dimension. This will make the beans more than tender but destroys the B vitamin thiamine and besides may touch the season negatively.
5. Stir beans occasionally to prevent sticking during cooking.
6. Keep beans covered with water during the cooking process. Add together cold water periodically during cooking to ensure beans are covered.
7. Cheque beans for doneness earlier eating. When cooked properly, beans should exist tender only not mushy. Skins still should be intact, but the bean tin can exist mashed easily between two fingers or with a fork.
8. Drain beans immediately afterwards they have reached desired texture to forestall overcooking.
9. To add together flavor after beans have finished cooking, endeavour adding a drizzle of extra virgin olive oil immediately before serving rather than adding loftier-fatty ingredients (such every bit salary) during cooking. (Encounter "Flavor-booting Tips" on p. 10.)
10. To cook beans quickly, endeavor a pressure cooker, following the manufacturer's instructions. This allows beans to cook in half the time and eliminates the need for soaking. Withal, this does not requite the beans much fourth dimension to blot flavors from other ingredients. Therefore, utilise a pressure cooker when beans are needed quickly or to be used as a part of another flavorful dish.

Notation: Hard water (naturally high in minerals) may affect cooking time/softening of beans. Distilled or softened water may issue in a amend end production.

Beans, Beans: Gas-reducing Tips

Consumption of food-rich beans could decrease the take chances for several chronic diseases; however, some people may be hesitant to increase beans in their diet due to the fear of abdominal gas and tummy discomfort, including increased flatulence. Sure nondigestible carbohydrates, termed oligosaccharides, are responsible. Some researchers accept reported that flatulence associated with bean intake may be exaggerated, and individuals vary in their response to increased fiber intake [57]. Researchers advise discarding the soaking and cooking water to remove some of these nondigestible carbohydrates [58].

Try these tips to reduce the occurrence of intestinal gas when eating beans:

• Increase beans in your nutrition slowly. For case, y'all may start by eating 2 to 4 tablespoons of beans per twenty-four hour period, and gradually increase each mean solar day.
• Beverage more water each day every bit you lot eat more beans (or other fiber-containing foods).
• Use the hot soak method when preparing dry beans. The longer beans soak, the more than yous will reduce the amounts of the gas-producing compounds.
• Modify the water several times when soaking dry out beans, and discard this h2o when soaking is completed. Many of the gas-causing carbohydrates are released into this soaking water.
• Rinse canned beans without sauce (such equally kidney, navy, Great Northern) earlier eating or using in recipes.
• Consider using a gas-reducing enzyme tablet. These tablets are available over the counter in many pharmacies.

Flavor-boosting Tips

Beans tend to absorb the flavors of the ingredients with which they are cooked. However, accept intendance to ensure that these added foods only increase flavor and do not hinder texture development. Follow these tips when calculation each of these ingredients to beans to make them succulent and nutritious:

• Acid: Adding sources of acid is a great way to increase the depth of flavor in edible bean dishes. Add foods such as lemon juice, vinegar, tomatoes, chili sauce, ketchup, molasses or wine after beans accept been cooked fully. These acidic foods can prevent beans from becoming tender and lengthen cooking fourth dimension if they are added too before long.
• Onions: Adding onions besides can increase the depth of flavor in beans. Add onions whatsoever time during the cooking process, only for a stronger onion flavor, add together during the last 30 minutes of cooking.
• Herbs and spices: Add together oregano, thyme, garlic, parsley or any other herbs/spices whatsoever time during cooking. However, keep in mind that flavors of herbs and spices tend to diminish the longer they are cooked.
• Salt: Add when the beans are almost tender because salt tends to toughen beans. Call back to use minimal amounts of salt to limit the sodium content of beans.

On the Carte du jour: Beans!

How do you start eating more beans and reaping the many health benefits? Calculation more beans to your daily diet tin can be equally easy as adding them to the foods you already enjoy. Beans accept a neutral flavor. Endeavor some of the recipes included at the cease of this publication. Here are a few ideas for adding beans to your diet:

• Main dishes: Add together beans to chili, burgers and rice for a satisfying entrée. Or try replacing the meat in recipes with beans, such as a bean enchilada or blackness edible bean and cheese quesadilla.
• Side dishes: Baked beans or a bean salad would brand a great addition to whatsoever meal.
• Salads: Add beans to salads for added nutrition, color and texture.
• Pasta: Adding beans to pasta dishes will provide some other dimension of flavor and boost the appearance of the dish.
• Soup: Pureed beans can exist used to supplant foam or higher-fatty ingredients.
• Dips and spreads: Bean dips and spreads brand a dandy snack or titbit.
• Baked appurtenances: Replace all or part of the fat ingredients with mashed or pureed beans in foods such as brownies and cookies. Beans will requite the baked items additional poly peptide and fiber and reduce fat, cholesterol and calories.

Beans in Baked Goods

Research has shown that pureed beans can be used to replace up to 50 percent of the fatty in brownie recipes and still yield an acceptable end production [59]. Bean flours also are being made and used in grain products, such as tortillas. Upward to 25 percent of wheat flour in tortillas can be replaced with bean flours, which yield a tortilla with similar texture, appearance and season while improving the overall food contour [lx].

Decreasing Sodium in Canned Beans

Consuming a diet high in sodium is linked to the evolution of hypertension and increased take a chance for heart disease. Canned vegetables, including canned beans, incorporate higher amounts of sodium than their fresh or less-processed counterparts. However, these beans withal contain all of the valuable nutrients as their dry out counterparts and can be part of a healthy diet.

To reduce the sodium content in canned beans, simply bleed and rinse them before consuming or adding to recipes. Researchers reported that draining canned beans reduces sodium content past 36 percent, while draining and rinsing canned beans reduces the sodium content by 41 percentage [61].

Recipes

Primal to abbreviations

c. = cup(s)
lb. = pound(southward)
Tbsp. = tablespoon(due south)
pkg. = package(s)
tsp. = teaspoon(s)
g = gram(s)
oz. = ounce(s)
mg = milligram(south)

Note: You may notation variations in the weights of the canned products you purchase. A slight departure in the amount of ingredients you add together will not impact the overall quality of these recipes.

Recipes were analyzed using Nutrient Processor SQL software.

Annotation: Beans can be used interchangeably in these recipes. Soaked, cooked beans prepared according to the directions provided can be used in identify of drained, rinsed canned beans.

Arriba Nacho Dip

2 cloves garlic, finely chopped
i c. onion, finely chopped
ane c. light-green bong pepper, finely chopped
½ jalapeno pepper, finely chopped
3 large Roma tomatoes, chopped
¼ c. cilantro, finely chopped
¼ c. lemon juice
ane (15-oz.) can fat-free refried beans
4 oz. reduced-fat cheddar cheese, shredded

Make salsa by combining the outset seven ingredients in a bowl; mix to combine. Put refried beans and salsa in a pot; stir until composite. Melt on depression to medium heat for xx minutes. Add together cheese and allow to melt on top. Serve with tortilla chips or veggies.

Makes 12 servings. Per serving: threescore calories, 0.5 m fat, 4 g protein, 8 g carbohydrate, 2 g cobweb and 230 mg sodium

Blackness Bean and Fruit Salsa

½ c. mango, peeled and cubed
1 c. papaya, peeled and diced
½ c. pineapple, diced
½ c. black beans, canned, drained and rinsed
ane Tbsp. cilantro, minced
ane Tbsp. lime juice (fresh-squeezed for best flavor)
ane Tbsp. actress-virgin olive oil
i tsp. cumin
¼ tsp. black pepper
1 clove garlic, minced

Combine all ingredients in a big bowl; toss gently to coat.

Makes eight servings. Per serving: 40 calories, 2 m fat, 0 grand protein, 6 g sugar, 1 g fiber and 0 mg sodium

Mediterranean Bean Salad

1 (fifteen.5-oz.) can beans (Great Northern, navy or white kidney), drained and rinsed
½ c. lord's day-stale tomatoes, cut into strips
1/three c. black olives, drained and chopped
1/three c. fat-free or reduced-fatty feta cheese, crumbled
i/three c. ruddy onion, finely chopped
two cloves garlic, finely minced
2 Tbsp. fresh cilantro, chopped
2 Tbsp. olive oil
2 Tbsp. lemon juice
Fresh footing pepper

Bleed and rinse beans. Combine all ingredients in a basin and mix thoroughly. Serve on a lettuce leaf with grilled flat bread, tossed with pasta, in a pita pocket sandwich, on height of tossed salad or with whole-grain chips or crackers.

Makes vi servings. Per serving: 150 calories, 7 grand fat, five one thousand protein, 16 thou carbohydrate, v g fiber and 200 mg sodium

Iii-Bean Pasta Salad

8 oz. whole-grain pasta
ane (15.5-oz.) can 3-bean salad, chilled
2 c. grape tomatoes
ane tsp. dried dill weed

Cook pasta according to package directions. Bleed. Rinse with cold water and place in a medium-sized basin. Add undrained three-bean salad, tomatoes and dill. Mix gently, cover and chill.

Makes half dozen servings. Per serving: 110 calories, 0 g fat, 5 1000 protein, 25 one thousand carbohydrate, iv 1000 fiber and 280 mg sodium

Sizzlin' Baked Beans

1 (28-oz.) tin can vegetarian baked beans, undrained
½ greenish pepper, chopped
½ red pepper, chopped
one onion, chopped
1½ Tbsp. molasses
one½ Tbsp. ketchup
4 strips uncooked turkey salary, diced
Table salt and pepper to gustatory modality

In a 9- by 13-inch greased pan, mix all ingredients, except turkey bacon. Brown turkey bacon and drain fat. Crumble and sprinkle turkey bacon evenly over the top. Bake in preheated oven at 350 F for 40 minutes.

Makes 12 servings. Per serving: 100 calories, ane.five g fat, 5 yard poly peptide, 19 g carbohydrate, 4 thousand cobweb and 360 mg sodium

Turkey and Bean Chili

1 Tbsp. olive oil
1 yellow or white onion, chopped
1 light-green bell pepper, chopped
2 cloves garlic, chopped
½ lb. ground turkey
two Tbsp. love apple paste
1 tsp. ground cumin
two tsp. chili powder
i (28-oz.) can diced tomatoes
2 (15-oz.) cans beans (kidney, pocket-size cerise, pink), drained and rinsed
½ c. water
¼ c. reduced-fatty sour cream
1¼ tsp. salt
¼ tsp. pepper
Cilantro sprigs, for serving

Rut oil in a large saucepan over medium-high estrus. Add onion, bell pepper and garlic. Cook, stirring occasionally, just until vegetables are tender. Add turkey and cook, breaking up with a spoon, until no longer pinkish. Stir in tomato paste, cumin and chili pepper. Cook and stir for i infinitesimal. Add together tomatoes (with liquid), beans, h2o, 1¼ tsp. salt and ¼ tsp. pepper. Bring to a boil. Reduce estrus and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes. Serve with sour cream and cilantro.

Makes eight servings. Per serving: 170 calories, 3 thou fat, thirteen g protein, 23 g carbohydrate, 7 g cobweb and 300 mg sodium

Blimp Peppers

four medium bong peppers, any color
½ medium onion, chopped
2 c. corn (fresh or frozen)
2 small tomatoes, chopped
ii (15.5-oz.) cans blackness beans, drained and rinsed
two tsp. olive oil
i tsp. cumin
½ tsp. cayenne pepper
one garlic clove, minced
two tsp. cilantro, finely chopped
1 c. shredded reduced-fat cheddar cheese (try pepperjack for more spice)

Rinse peppers and cut in one-half lengthwise; remove seeds. Place peppers in a large pot and cover with water. Bring to a eddy, reduce the heat, cover and simmer for v minutes; drain. Gear up pepper halves on greased blistering sheet. Preheat oven to 350 F. In a small skillet, sauté the chopped onion in olive oil until tender.

Mix together onions, tomatoes, corn and black beans in a medium-sized basin. In a small bowl, combine oil and seasonings; add together to vegetable mixture and mix thoroughly. Fill up pepper halves with mixture and peak with cheese. Broil for 8 to ten minutes or until cheese is melted.

Makes eight servings. Per serving: 130 calories, 2 1000 fatty, 7 g protein, 26 grand carbohydrate, 7 thousand fiber and 240 mg sodium

Chocolate Chip Bean Muffins

2 (15.v-oz.) cans beans (Bang-up Northern, navy, white kidney), drained and rinsed
1/iii c. low-fat milk
1 c. saccharide
¼ c. butter or margarine
3 eggs
3 tsp. vanilla extract
1 c. all-purpose flour
½ c. whole-wheat flour
ane tsp. blistering soda
½ tsp. salt
¾ c. semisweet chocolate chips

Combine beans and milk in a food processor or blender until smooth. Mix saccharide and butter or margarine in a large bowl; beat in eggs and vanilla. Add edible bean mixture, mixing until well blended. Mix in flours, baking soda and table salt. Add in chocolate fries. Spoon mixture into 16 greased or paper-lined muffin tins about half full. Bake at 375 F for 20 to 25 minutes. Cool on wire racks.

Makes sixteen servings. Per serving: 240 calories, 7 yard fatty, half-dozen thousand protein, 37 g carbohydrate, 5 1000 fiber and 115 mg sodium

Web-based Resources

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References

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Copy editor: Ellen Crawford, NDSU Agriculture Communication
Technical editor: Rebecca West, NDSU
Publication designer: Deb Tanner, NDSU Agriculture Advice
Recipe photos: Stacy Wang, NDSU Wellness, Nutrition and Practice Sciences
Edible bean photos: David Haasser, NDSU Agronomics Communication

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