The mighty bean is a high-protein superstar. Just a quarter cup serving of any beans yields the same protein as an ounce of meat. Vegetarians already know how important they are to their diet. Others are just starting to understand the versatility and savings through the use of the economical bean.
Besides protein, there is an abundance of nutritional value in beans. According to the U.S. Department of Agriculture, they have a high antioxidant value, the highest can be found in red, pinto, kidney and black beans.
There are four grams of soluble fiber and only 200 calories in a cup of cooked beans. That means they are beneficial in reducing blood cholesterol and good for the waistline. Beans are a rich source of vitamins and minerals, as well as low in sodium and fat. The digestibility of beans is greatly enhanced when serving them with a grain source, such as bread, tortillas and rice. The good news is that a pound of almost any kind of beans can be purchased for less than a dollar.
Cook one pot of beans in your crockpot and use it all week in different dishes.
Crockpot Red Bean Roundup 1 pound dry red beans
1 tablespoon olive oil
1 onion, chopped
1 carrot, chopped
1 stalk celery,
1 (28 ounce) can crushed tomatoes
1 large potato, peeled and chopped
1 teaspoon ground mustard
1 tablespoon Worcestershire sauce
1 cup honey
Salt and pepper to taste
Directions
The night before, rinse the beans in a colander. Place them in a bowl and cover with water. Place plastic wrap or other covering over them. Let them sit overnight.
In a small skillet, saute' the onion, carrot and celery until they are tender. Drain the beans and place them in the crockpot. Add the vegetables, water, crushed tomatoes, potato, ground mustard, Worcestershire sauce and honey. Stir to mix.
Cover the crockpot contents and set the temperature on high for four hours or low for eight hours. When the beans are tender, they are done. Add salt and pepper to taste.
Serve the red beans with warmed tortillas and shredded cheddar cheese. Divide the remainder of the beans into two separate containers and store them in the refrigerator.
Second Night Red Beans and Rice 2 cups cooked rice
2 tablespoons olive oil
1 green bell pepper, diced
16 ounces turkey sausage
1 container of left over red beans
Directions
Prepare the rice according to package directions.
Saute' over medium heat, in olive oil, the turkey sausage and bell pepper until sausage is cooked through.
Add the left over red beans to the sausage mixture and heat for ten minutes on medium heat.
Serve the sausage and bean mixture over the prepared rice. Add a green salad to complete the meal.
Third Night Minestrone Soup
Ingredients:
4 (14 ounce) cans vegetable or chicken broth
1 (16 ounces) frozen mixed vegetables
1 (14 ounces) can crushed tomatoes
1 clove garlic, crushed
1 teaspoon dried basil
1 cup canned garbanzo beans
1 cup Parmesan cheese
1 container left over beans
1 cup pasta, uncooked
Directions
In a large soup pot, combine all ingredients except the pasta. Bring to a boil on medium heat.
Add the pasta and cook until it's tender. Spoon the soup into bowls while hot and sprinkle with additional parmesan cheese.