Dietitian's Corner - 5 Things to do with Beans!

March 7, 2019

5 Things to do with beans                    unlockfood.ca

 

1. Easy mashed pinto beans

Most kids love these sweet beans. Use them as a spread for burritos or sandwiches, serve them with baked tortilla wedges, or offer them as a side dish.

  • Dice a small onion. Sauté in a frying pan or skillet with 1 tsp (5 mL) oil for 6-7 minutes.

  • Add 1-2 finely chopped garlic cloves and sauté for 1 minute.

  • Add 1 cup (250 mL) of beans at a time along with 2 tbsp (30 mL) water. Mash beans with the back of a fork. Makes 1 cup (250 mL).

  • Add chopped cilantro before serving.

 

2. Bean burgers

Try these instead of meat burgers. You can experiment with different recipes, but here’s the basic idea:

  • Rinse and drain one 19-ounce (540 mL) can of black beans. Mash them in a bowel. Mix in 3/4 cup (175 mL) cooked brown rice, 3 tbsp (45 mL) bread crumbs and one egg (beaten).

  • Season with any of these flavourings: diced onion, garlic, salsa, cumin, lemon, parsley, chili powder, hot sauce or cilantro.

  • Form into 6 one-inch burgers. Bake in the oven at 350°F (180°C) for about 5 minutes on each side, or until firm.

 

3. Soups, sandwiches and salads

  • Add beans to homemade soups or low-sodium canned soups.

  • Try a falafel (chickpea) patty in a pita, or beans in quesadillas.

  • Beans go nicely in salads with raw vegetables, couscous, quinoa, pasta or rice. Try canned mixed beans (well rinsed) with chopped veggies and salad dressing.

 

4. Spreads, sauces and side dishes

  • Make bean dip and use it as a spread in wraps or sandwiches. Try black beans mixed with chopped tomato, avocado, onion, frozen corn, coriander, chili powder and olive oil. Make it smooth in a blender or keep it chunky.

  • Add beans (whole, mashed or puréed) into sauces. Try cannellini or kidney beans in tomato sauce over pasta.

  • Mix kidney beans into brown rice for an easy side dish.

 

5. Pizza topping and tacos

  • Make pita pizza with beans as a topping.

  • Mix ground beef and pinto beans for taco filling.

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