RICHMOND — Health professionals in the nutrition field recommend consuming some form of beans at least three times a week. All beans are a good source of fiber and other nutrition. I will share with you some recipes that I make at least twice a week.
Red beans and rice
1 green bell pepper chopped
1 onion chopped
three stalks of celery chopped
1 lb of red kidney beans in the dried form
Place kidney beans and chopped vegetables in a large stock pot. Add enough water to cover. Start a rolling boil. Add water as needed. The kidney beans cook a lot faster than the pinto or lima bean. Add salt and pepper to taste.
Boil about three cups of rice. This is a great item to serve over rice. It is famous, if you ever travel to New Orleans. I like to add a little bit of hot sauce to my plate.
How to fix good Pinto beans
One small package of pinto beans (I also like to use the mixed type beans.)
One small onion
One raw potato peeled
Several pieces of chopped ham
Wash beans and place in a stock pot with the whole onion, whole potato and ham. Cook with a rolling boil till thick and done. Be sure and add water as needed. The reason for the raw potato is that it acts as a thickening agent. I add salt as needed.
I wanted to plant some green beans one year, so I went to the store and bought a bag of pinto beans. I planted the pintos and low and behold I got green beans. They were really good. The pinto bean is harvested after the green part turns to a dry state.
Cannellini beans and greens
1 cup chopped onion
1 (15 oz) can cannellini beans
3 cups fresh baby spinach
1 tablespoon lemon juice
In a sprayed nonstick skillet cook and stir onion. Add beans and 1/2 cup water
Bring to a boil, stir in spinach and cook just until spinach wilts. Sprinkle with lemon juice.
If you are looking to reduce calories, cannellini beans, which have only 90 calories per 1/2 cup, are a better choice than navy beans at 148 calories per 1/2 cup.
Arritta Morris has a bachelor’s degree in nutrition and a master’s degree in counseling from Eastern Kentucky University. She is certified as a food service specialist by the School Food Service Association.