Category: Main Dish

A great Vegan dish you can make ahead!

Serves 8

Ingredients:

• 2 (15-ounce) cans black beans, rinsed and drained well
• 2 teaspoons ground cumin
• 3 teaspoons chili powder
• 1/8 to 1/4 teaspoon cayenne pepper
• 1/2 cup cooked brown rice
• 1/2 cup chopped walnuts
• 1/3 cup red onion, chopped
• 3 tablespoons canned corn, drained
• 1/3 cup cornmeal
• Guacamole for garnish
• Chunky salsa for garnish

Preparation:
Puree 2 1/2 cups beans with cumin, chili powder and cayene pepper until smooth. Add rice, walnuts, onion, corn and remaining beans; pulse 2 or 3 times to mix (mixture should be stiff but not dry). Add 2 or 3 tablespoons water to moisten, if necessary. Season to taste with salt and pepper. Cover and chill if making ahead.

Divide mixture into 8 burgers. Dredge burgers in cornmeal. Chill 30 minutes (unless mixture has been made earlier and chilled).

Coat nonstick pan or grill with cooking spray. Cook burgers over medium heat 4 minutes. Flip, and cook 4 minutes more or until heated through. Garnish with guacamole and salsa, if desired, and serve.

NUTRITION FACTS
Serv. Size: 1 burger

Amount Per Serving

Cals: 156 From Fat: na

Total Fat: 5.5g

Cholesterol: 0mg

Sodium: 231mg

Total Carb: 25g

Dietary Fiber: 7g

Sugars: 2g

Protein: 6.5g

Serves 8

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 garlic cloves, chopped
• 1 1/2 pounds ground beef
• 1/4 cup chili powder
• 2 teaspoons dried oregano
• 1 teaspoon sugar
• 2 (15-ounce) cans black beans, rinsed and drained
• 1 (16-ounce) package frozen corn, thawed
• 1 (15-ounce) can tomato sauce
• 1/2 cup chopped fresh cilantro
• 2 tablespoons fresh lemon juice
• Tortilla chips
• Sharp Cheese, shredded
• Sour cream

Heat oil in large skillet over medium-high heat. Add onion and garlic; sauté until onion is very tender, about 8 minutes. Add beef and sauté until brown, breaking up with back of fork, about 5 minutes. Add chili powder, oregano, and sugar; stir 30 seconds. Add beans, corn, and tomato sauce. Cover; simmer until beef is cooked through, stirring occasionally, about 8 minutes. Mix in cilantro and lemon juice. Season with salt and pepper. Line 8 servings bowls with tortilla chips. Spoon beef mixture over chips. Top with cheese and sour cream.

Preparation:
Heat oil in large skillet over medium-high heat. Add onion and garlic; sauté until onion is very tender, about 8 minutes. Add beef and sauté until brown, breaking up with back of fork, about 5 minutes. Add chili powder, oregano, and sugar; stir 30 seconds. Add beans, corn, and tomato sauce. Cover; simmer until beef is cooked through, stirring occasionally, about 8 minutes. Mix in cilantro and lemon juice. Season with salt and pepper.

Line 8 servings bowls with tortilla chips. Spoon beef mixture over chips. Top with cheese and sour cream.

Serves 12

Ingredients:

• 3 cups cooked Great Northern Beans
• 2 tablespoons butter or margarine
• 2 tablespoons flour
• 1 quart skim milk, divided
• 1 cup frozen mixed vegetables, thawed
• 3 cups shredded low fat mozarella cheese
• 12 ounces lasagna noodles, uncooked
• 1-1/2 cups ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1 teaspoon dried thyme, crushed
• 1 tablespoon minced parsley
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation:
Melt butter in saucepan; stir in flour, add 2 cups milk. Cook and stir over medium heat until thick. Combine beans, vegetables, remaining 2 cups milk, white sauce, parsley, thyme, salt, pepper; mix well. Cover bottom of greased 13x8x2-inch pan with 1/4 of the noodles and 1/4 each of bean mixture, ricotta, and mozarella cheese. Repeat layers 3 times. Sprinkle Parmesan cheese on top. Cover pan and bake at 375 degrees F., 1 to 1-1/4 hours, or until noodles are tender. Remove cover; bake 10 minutes or until top browns. Let stand 15 min.

Notes:
Canned beans may be used. Noodles may be cooked before assembling lasagna. Bake 350 F. oven 30-45 minutes or until heated. Prepared marinara sauce may be served with lasagna.

NUTRITION FACTS

Amount Per Serving

Cals: 336g From Fat: 28

Total Fat: 10.2g

Cholesterol: 29mg

Sodium: 338mg

Total Carb: 39.3g

Dietary Fiber: 4.4g

Sugars: na

Protein: 21.9g

Preparation Time: 20 to 25 minutes
Baking Time: 5 to 7 minutes

Makes 6 servings

Ingredients:

• Vegetable cooking spray
• 1 medium zucchini, cut lengthwise in half, sliced
• 1 cup sliced onion
• 1 teaspoon minced garlic
• 1 small jalapeño chili, minced
• 1 teaspoon ground cumin
• 1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
• 1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
• 1 cup chopped tomato
• 1/2 cup finely chopped cilantro
• Salt and pepper, to taste*
• 12 tortillas (6-inch)
• 3/4 to 1 cup (3 to 4 ounces) shredded four-cheese Mexican blend or reduced-fat four-cheese
• Mexican blend Salsa, as garnish*
• Sour cream, as garnish*

Preparation:
Spray large skillet with cooking spray; heat over medium heat until hot. Sauté zucchini, onion, garlic, jalapeño chili and cumin until crisp-tender, about 5 minutes.
Add beans to side of skillet; coarsely mash about half the beans. Mix beans, tomato and cilantro into onion mixture and cook 1 to 2 minutes. Spoon 1/3 cup mixture on one side of each tortilla and sprinkle with 1 1/2 tablespoons cheese. Fold tortillas in half and spray both sides with cooking spray.
Bake on cookie sheet at 450° F. until browned and crisp, 5 to 7 minutes, or cook in large skillet over medium heat until browned, 2 to 3 minutes on each side. Garnish quesadillas with salsa and sour cream.

Notes: Bean mixture can be prepared 1 day in advance; refrigerate, covered.

NUTRITION FACTS

Amount Per Serving

Cals: 408 From Fat: 23

Total Fat: 11g

Cholesterol: 13mg

Sodium: 832mg

Total Carb: 66g

Dietary Fiber: 11g

Sugars: na

Protein: 16g

Source: Compliments of the Idaho Bean Commission,
821 W. State Street, Boise, ID 83702
https://www.state.id.us/bean/

Yields 9 servings

Ingredients:

• 2 cups water
• 4 (16-ounce) cans pinto beans, rinsed and drained
• 2 bay leaves
• 1 (14-ounce) can chicken broth
• 1 medium yellow onion, peeled and quartered
• 2 bacon slices (uncooked), chopped
• 2 cups chopped yellow onion (about 2 medium
• 1 tablespoon minced garlic
• 2 teaspoons chili powder
• 3/4 cup ketchup
• 1/3 cup packed brown sugar
• 3 tablespoons Dijon mustard
• 2 tablespoons Worcestershire sauce
• 1/4 teaspoon freshly ground black pepper
• 1 (12-ounce) bottle amber ale (such as Redhook)
• Cooking spray

Preparation:
Preheat over to 300 degrees.
Combine first 5 ingredients in a Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes. Drain over a large bowl; reserve cooking liquid. Discard onion and bay leaves.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan; set bacon aside. Add chopped onion to drippings in pan; cook 10 minutes or until golden brown and caramelized, stirring frequently.
Add ketchup and next 5 ingredients (through ale) and 1/2 cup reserved bean liquid to pan; bring to a boil. Add beans and bacon.
Reduce heat, and simmer for 10 minutes or until slightly thick. Transfer to a 13 x 9-inch baking dish coated with cooking spray. Bake at 300 degrees for 45 minutes or until thick.

A mouth-watering dish that includes a variety of ingredients and is easy to prepare.

Serves 6

Ingredients:
Seasoned Broth:
3 cups low-sodium vegetable broth
1 pinch of ground saffron
1 teaspoon dry thyme leaves
1/4 cup white wine

Vegetable and Rice Mixture:
2 cups cooked Idaho beans of your choice
1 tablespoon olive oil
2 teaspoons minced garlic
1/2 cup diced red onion
2-1/2 cups coarsely chopped vegetables (Combination could include: green beans, carrots, green and red bell peppers, artichoke hearts, zucchini, celery, mushrooms)
1-1/2 cups paella rice
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper

1/2 cup fresh tomato, seeded and chopped
1/4 cup green peas
2 tablespoons minced parsley

Preparation:
In a small saucepan, bring “seasoned broth” ingredients to a simmer. Continue to simmer while you begin paella.
In large, heavy pot over medium-high heat, heat olive oil; add garlic, onions, and vegetables and cook 3 minutes. Add rice, paprika, salt, pepper, and beans; cook 3 minutes, while stirring. Add the hot seasoned stock to the vegetable/rice mixture and bring to a boil. Stir well, then reduce heat to low and continue to cook covered for 20-25 minutes, stirring often. Add tomatoes and parsley, and stir to combine.

Notes: For a more traditional paella, place into shallow baking pan and bake in 375 degree F. oven for 10 minutes after cooking, and decorate the top of the finished dish with the tomatoes and parsley. Paella rice is short-grained pearl rice and will make the dish creamier and more authentic. Italian Arborio or pearl rice may be substituted.

NUTRITION FACTS

Amount Per Serving

Cals: 333 From Fat: 9%

Total Fat: 3.1g

Cholesterol: 0mg

Sodium: 462mg

Total Carb: 59.6g

Dietary Fiber: 7.3g

Sugars: na

Protein: 15.4g