Beans Three Ways

Massachusetts WIC Program

This recipe was provided by Massachusetts WIC

 

Beans Three Ways

Use one pound of dried beans and make zesty black bean salsa, black bean stew, and black bean brownies
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Course: Dessert, Snacks, Soups

Notes

1 lb bag dried beans = 6 cups cooked beans

To make a 1 pound bag of dried beans:

Rinse the beans in a colander and add to a sauce pan. Add cold water until it is covering the beans by 2 inches. Bring to a boil, remove from heat, and let them soak for 2 hours. Discard the water and fill the pot with new water, covering the beans by 2 inches. Bring to a boil and reduce to a simmer. Let simmer for 1 to 1.5 hours until the beans are tender. Use, freeze, or refrigerate for up to 3 days.
 

Enjoy them 3 times

Zesty Black Bean Salsa       Serves 6

Zesty Black Bean Salsa
  • 2 cups of cooked black beans,
  • 1 8-oz. can of drained rinsed corn
  • 1 diced bell pepper
  • ½ chopped red onion,
  • 1 ½ teaspoons cumin
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • pinch of salt and pepper
  • Garnish with a lime wedge, avocado, and hot sauce.
In a medium bowl, combine the beans through the pepper. Garnish with a lime wedge, avocado, and hot sauce.
121 Calories, 3g Fat, 20g Carbohydrate, 5g Protein, 212mg Sodium

Black Bean Stew         Serves 4

Black Bean Stew
    • 2 cups of cooked black beans,
    • 1 8-oz. can of drained rinsed corn
    • 1 diced bell pepper
    • ½ chopped red onion,
    • 1 ½ teaspoons cumin
    • Juice of 1 lime
    • 1 tablespoon olive oil
    • pinch of salt and pepper
    • Garnish with a lime wedge, avocado, and hot sauce.
Heat 1 tablespoon of olive oil on medium heat in a sauté pan. Add the onion, garlic, and pepper. Sauté for 5 minutes and stir frequently. Add the black beans, broth, lime juice, oregano, and a pinch of salt and pepper. Simmer for another 5 minutes. Serve over brown rice and garnish with a lime wedge, avocado, and hot sauce.
135 Calories, 4g Fat, 20 g Carbohydrate, 6g Protein, 307 mg Sodium

Black Bean Brownies           Serves 12

Black Bean Brwonies
  • 2 cups of black beans
  • 2 large eggs
  • ½ cup cocoa powder
  • ¾ cup sugar
  • ½ teaspoon oil
  • 1 tablespoon low-fat milk
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ cup of semisweet chocolate chips
Preheat the oven to 350°F and spray a 9” square pan with cooking spray. In a blender combine the beans, eggs, cocoa powder, sugar, oil, milk, baking powder, and baking soda. Puree until smooth and pour into the pan.  Spread ½ cup of semisweet chocolate chips evenly on top of the batter.  Bake for 30 minutes until an inserted toothpick comes out clean.
132 Calories, 4g Fat, 24g Carbohydrate, 4g Protein, 126mg Sodium