Tag Archives: kidney beans

Curry Sweet Potato Burger

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INGREDIENTS
15.5 oz kidney beans
15.5 oz chickpeas
1 cup couscous (or other grain)
1 cup cooked sweet potato
1/2 cup tomato, diced
Curry Powder, to taste

DIRECTIONS
Preheat oven to broil. Combine all ingredients in a bowl. Using a potato masher or fork, mash the mixture. Chill the burger mixture for 30 minutes (optional). Form patties using approximately 1/2 cup of mixture. Place on baking sheet covered with parchment paper. Broil (or grill) burgers until brown. Flip burgers and brown the other side. Serve hot.

SOURCE: Fast Food 2: Burgers & Fries

Sweet Potato Burritos

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INGREDIENTS:Sweet Potato Burrito
1/2 onion, chopped
1-1/4 cloves garlic, minced
2 cups canned kidney beans (or black beans), drained
2/3 cup water or vegetable broth
1 tablespoon chili powder
3/4 teaspoon ground cumin
1-1/4 teaspoons prepared mustard
1 teaspoon Sriracha Hot Chili Sauce, or to taste (optional)
1/2 teaspoon cayenne pepper, or to taste
1 tablespoon Bragg’s Liquid Aminos or tamari (soy sauce)
1-1/2 cups cooked and mashed sweet potatoes
6 (10 inch) whole wheat tortillas, warmed
cheese sauce (optional)

DIRECTIONS:
Preheat oven to 350 degrees. Heat a skillet, and saute onion and garlic until soft using a bit of water. Stir in beans and mash. Add the mashed sweet potato. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili sauce, chili powder, cumin, mustard, cayenne pepper and liquid aminos.

Divide bean and mashed sweet potatoes mixture down the center of a warm whole wheat tortilla. Spoon in cheese sauce. Fold up tortillas burrito style, and place on a baking sheet. Bake for 12 minutes in the preheated oven, and serve. This made 6 average size or 4 large burritos.

SERVING SIZE: 6

NUTRITIONAL FACTS:
Calories……….216
Total Fat……..4 g
Cholesterol….0 mg
Sodium………..576 mg
Potassium…..287 mg
Total Carbs…38 mg
Protein………..7g

NOTES:

SOURCE: AllRecipes.com, contributor Karena

Three Bean Salad

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INGREDIENTS:
1 15 ounce can black beans, drained and rinsed
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can garbanzo beans, drained and rinsed
1 small, mild, sweet onion, thinly sliced
2 stalks celery, sliced
1 tomato, chopped
1 cup salsa, mild, medium or hot
2 tablespoons lime juice
1 teaspoon chili powder (optional)

DIRECTIONS:
Combine beans and vegetables in a large bowl. Place the salsa in a small container, then add the lime juice and chili powder. Stir or shake to combine. Pour over bean mixture and toss to mix. Refrigerate at least 1 hour to allow flavors to blend.

NOTES: This is a very simple salad to work with. I have also added other ingredients to change the flavor. I have added brown rice, as well as corn. If you like to spice your dishes up, chop up a jalapeno pepper. The combinations are endless. Find yours and enjoy.

Chipotle Bean Burritos

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Ingredients
1 Tablespoon canola oil
1 garlic clove, minced
1/2 teaspoon chipotle chili powder
1/4 teaspoon salt
1/3 cup water
1 (15-ounce) can organic black beans, drained
1 (15-ounce) can organic kidney beans, drained
3 tablespoons refrigerated fresh salsa
6 (10-inch) reduced-fat flour tortillas (such as Mission)
1 cup (4 ounces) shredded reduced-fat 4-cheese Mexican blend cheese
1 1/2 cups chopped plum tomato (about 3)
1 1/2 cups shredded romaine lettuce
6 tablespoons thinly sliced green onions
6 Tablespoons light sour cream

Directions
Heat the oil over medium heat in a large skillet. Add garlic and cook for about 1 minute. Stir in chili powder (and salt if desired), cook for 30 seconds and add the water.  Reduce the heat and simmer for 5 minutes. Remove from heat add the salsa. With a fork mash the bean mixture and add to the skillet.

Warm tortillas for about 30 seconds. Spoon in beans and top with Romaine, sour cream, cheese, tomato and green onions. Roll up and enjoy.

Notes
One of the first meals my son actually enjoyed. He did ask if they were going to be better than the bean burrito he gets at Taco Bell. The chipotle chili powder added just a bit of kick, but not too much that it overpowers those with a sensitive palate. I also  added a bit of salsa to my burrito that gave it that “Bam!” as another chef would say. I bought a BBQ chicken and chopped up the meat for my wife who added it to her burrito. As with all these recipes, experiment

Mexican Casserole

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Ingredients:Mexican Casserole
1 cup chopped onion
1 zucchini, chopped
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground) or 2 potatoes, chopped
16 corn tortillas (mixed and pressed my own)
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
2 (15-ounce) can black beans, rinsed and drained
1 Tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 Tablespoons minced fresh cilantro
1 cup (8 ounces) vegan shredded cheddar cheese (optional)
2 Tablespoons chopped green onions
1 can black olives, chopped (optional)
3 cups enchilada sauce

Directions:
Pre-heat the oven to 375 degrees.

Heat skillet over medium heat. Add diced onion, garlic and jalapeño pepper and saute for 5 minutes. Stir in black pepper, cumin, chili powder and fat-free crumbles. Cook until it’s heated thoroughly.

In a 9 x 13 Pyrex pan layer the bottom with enchilada sauce and cover with tortillas. Spoon in the meat-less (or potato) mixture and spread evenly over the tortillas.

Heat your skillet and add the beans and mash, stirring constantly. Stir in the lime juice. Combine the tomato, zucchini and cilantro and stir until mixed. Layer the beans over the meat-less mixture evenly. Top off the casserole with another layer of tortillas and cover with enchilada sauce. Bake for 15 minutes. Remove and let cool, top with green onions and olives (optional).

SERVING SIZE: 12 servings

NUTRITIONAL FACTS:
Calories……….192
Total Fat……..1 g
Cholesterol….0 mg
Sodium…………247 mg
Potassium……383 mg
Total Carbs….40 mg
Protein………….6 g

NOTES:

Source: Cooking Light

Notes: I have also made this as a two layer casserole, with a layer of corn tortillas and enchilada sauce between thee meatless mixture (or potato mixture) and the bean mixture. Either way, it comes out good and filling.