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Recipe: Baja Quesadillas

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Add some protein and nutrition to the traditional Mexican-food favorite with a tasty quesadilla recipe with beans! Using both black and pinto beans, and even zucchini, this quesadilla recipe is chock-full of healthy foods and bold flavors.
 
Ingredients
  • Vegetable cooking spray
  • 1 medium zucchini, cut lengthwise in half, sliced
  • 1 cup sliced onion
  • 1 teaspoon minced garlic
  • 1 small jalapeqo chili, minced
  • 1 teaspoon ground cumin
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged black beans
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged pinto beans
  • 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
Directions
  1. Preheat oven at 450 degrees.
  2. Spray large skillet with cooking spray; heat over medium heat until hot. Sauté zucchini, onion, garlic, jalapeno chili and cumin until crisp & tender, about 5 minutes.
  3. 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.
  4. 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.
  5. Bake on cookie sheet 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.
  6. Garnish quesadillas with salsa and sour cream.
 
Hungry for more? View all recipes from the U.S. Dry Bean Council here.

Recipe: Quick and Easy Hummus

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This hummus recipe is a party staple that is easy to pull together at the last minute! If you’re looking for a flavorful garbanzo bean dip, look no further – with red chiles, garlic and sesame seeds, it pops. Serve it with pita bread, crackers and vegetables for a tasty, healthy, easy treat.
 
Ingredients
  • 1/3 cup toasted sesame seeds or 1/4 cup tahini
  • 1/8 teaspoon crushed red chiles
  • 1 15-ounce can, rinsed and drained, or 2 cups cooked dry-packaged garbanzo beans
  • 1/8 cup lime or lemon juice
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
Directions
  1. Preheat oven at 350 degrees
  2. Sprinkle sesame seed on a baking sheet and toast for 8 – 12 minutes until golden brown, stirring frequently.
  3. In a food processor, puree sesame seeds or tahini and chiles, then beans and puree.
  4. Add lime or lemon juice, garlic and salt, puree until smooth.
  5. Finally add oil and process until well blended.
  6. Spoon into a serving bowl, cover and let stand at room temperature for one hour to blend flavors.
Get more recipes from the U.S. Dry Bean Council here.

Recipe: White Bean Pitas

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Packed with flavorful spices, veggie varieties and nutritional value, this is a white bean recipe you don’t want to miss out on! These middle eastern pitas make for a quick, light, delicious and healthy meal. Serve with a cucumber or green salad.
 
Ingredients
  • 1 tablespoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup olive oil
  • 1/3 cup white wine vinegar
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged white beans
  • 1 1/2 cups tomatoes, coarsely chopped
  • 1 1/2 cups peeled, coarsely chopped cucumber
  • 1 cup coarsely crumbled feta cheese
  • 1/2 cup chopped red onion
  • 1/3 cup fresh chopped Italian parsley
  • 4 whole pita bread rounds, halved crosswise
  • Plain yogurt
Directions
  1. In a medium bowl whisk olive oil and white wine vinegar. Combine cumin, coriander, cinnamon and cayenne pepper, blend with the oil mixture.
  2. Place drained white beans in large bowl and mix in enough vinaigrette to coat. Let stand 10 minutes to allow flavors to blend.
  3. Add tomatoes, cucumbers, feta cheese, red onion, and parsley to white beans. Mix in enough vinaigrette to coat. Season bean salad to taste with salt and pepper.
  4. Fill pita halves with bean salad and top with dollop of yogurt. Place 2 pita halves on each of 4 plates; pass remaining vinaigrette separately.
Get more recipes from the U.S. Dry Bean Council here.

Recipe: Huevos Rancheros

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The authentic Mexican breakfast dish is easy to make and packed full of flavor. Pinto beans and eggs add nutrients while green chiles, cilantro and lime juice add spice and fresh zest!
 
Ingredients
  • 1 10-ounce can diced tomatoes and green chiles, undrained
  • 1 10-ounce can red enchilada sauce
  • 1/3 cup chopped fresh cilantro
  • 1 tablespoon fresh lime juice
  • 2 tablespoons water
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged pinto beans Cooking spray
  • 4 large eggs
  • 4 fat-free flour tortillas (8-inch)
  • 1 cup crumbled queso fresco cheese
Directions
  1. In a medium saucepan combine the tomatoes and enchilada sauce; bring to a boil. Reduce heat; simmer 5 minutes or until slightly thick.
  2. Remove from heat; stir in cilantro and lime juice. Set aside.
  3. In a microwave-safe bowl, place water and beans and partially mash with a fork.
  4. Cover and microwave at high 2 minutes, or until hot.
  5. Heat a large nonstick skillet coated with cooking spray over medium heat.
  6. Add eggs; cook 1 minute on each side or until done to desired degree.
  7. Warm tortillas according to package directions. Spread about 1/3 cup beans over each tortilla; top with an egg. Spoon 1/2 cup sauce around egg; sprinkle each serving with 1/4 cup cheese.
Get more recipes from the U.S. Dry Bean Council here.

Recipe: Southwest Turkey Wraps

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If you’re looking for a black bean recipe full of flavor and protein, look no further! Spice up the average wrap with these great southwestern flavors. Add turkey or chicken and black beans for delicious protein options.
 
Ingredients
  • 3/4 cup low fat sour cream
  • 2-3 tablespoons chopped pickled jalapenos
  • 2 tablespoons fresh lime juice
  • Coarse salt and ground pepper
  • 4 tortillas (10-inch)
  • 3 cups baby spinach
  • 3 cups cooked, shredded chicken or turkey
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged black beans
  • 1 large tomato, thinly sliced
  • 1 small red onion
  • 1 avocado
Directions
  1. In a bowl, whisk together sour cream, pickled jalapenos, fresh lime juice and season with salt and pepper.
  2. Spread the 4 sandwich wraps with the sour cream mixture leaving a 2-inch border.
  3. In center of wraps, dividing ingredients evenly, layer baby spinach, cooked chicken or turkey, black beans, sliced tomato, onion and avocado.
  4. Fold two sides of wraps over filling, then roll tightly, ending seam sides down.
 
Get more recipes from the U.S. Dry Bean Council here.

Recipe: Baja Quesadillas

/in , /by
Add some protein and nutrition to the traditional Mexican food favorite with a tasty quesadilla recipe with beans. Using both black and pinto beans, and even zucchini, this quesadilla recipe is chock-full of healthy foods and bold flavors!
 
Ingredients
  • Vegetable cooking spray
  • 1 medium zucchini, cut lengthwise in half, sliced
  • 1 cup sliced onion
  • 1 teaspoon minced garlic
  • 1 small jalapeno chili, minced
  • 1 teaspoon ground cumin
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged black beans
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged pinto beans
  • 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
Directions
  1. Preheat oven at 450 degrees.
  2. Spray large skillet with cooking spray; heat over medium heat until hot. Sauté zucchini, onion, garlic, jalapeno chili and cumin until crisp & tender, about 5 minutes.
  3. 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.
  4. 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.
  5. Bake on cookie sheet 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.
  6. Garnish quesadillas with salsa and sour cream.
 
Get more recipes from the U.S. Dry Bean Council here.

Recipe: Black Bean Meatballs

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These black bean “meatballs” are the perfect recipe for innovation in the kitchen, caring for your health and without needing much time.
 
Ingredients
  • 1 cup black beans cooked until soft
  • 2 tbsp chopped onions
  • 1 tsp dried parsley
  • 1/3 tsp salt
  • 1 tbsp oat flour
  • Optional: olive oil
 
Directions
  1. Blend or process your cooked black beans until they look like a puree (if you want, leave some whole beans for texture!) Mix the chopped onions, dried parsley, salt and oat flour until it’s well combined.
  2. Portion the dough into 7-8 balls. With your hands, shape them to make them even. Place it on a baking sheet. Drizzle a bit of olive oil on top. Bake it in a 400 degree Fahrenheit oven for about 10-15 minutes.
  3. You can also freeze it (raw or baked).
 
Makes up to 8 mini meatballs. Recipe courtesy of Eat USA Beans. 

Dave’s Chili

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This flavor-packed chili recipe was created by the chili recipe winner Dave Kaiser of Edina, Minnesota. With multiple varieties of peppers, various spices and protein-packed pinto beans, this tasty recipe isn’t just for fall, but is good all year round!
 
Ingredients
  • 1 pound hot Italian sausage, casings removed
  • 1/2 pound ground beef
  • 1/2 pound ground pork
  • 8 sweet cherry peppers, seeded, chopped
  • 2 jalapeqo chiles, seeded, chopped
  • 1 can (14-1/2 ounces) diced tomatoes in juice, undrained
  • 1 can (6 ounces) tomato paste
  • 1-3/4 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground white pepper
  • 1/2 teaspoon cayenne pepper
  • 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged pinto beans
  • 1 cup crushed tortilla chips
  • 1-1-1/2 teaspoons salt
  • Assorted garnishes: diced tomatoes, avocados, red onion, chopped cilantro, shredded cheese
Preparation
  1. In a large pot over medium-high heat cook meats until browned, about 10 minutes; drain fat.
  2. Stir in cherry peppers and chillies and cook 3 minutes longer.
  3. Stir in tomatoes and liquid, tomato paste, water, chili powder, onion powder, coriander, white and cayenne pepper.
  4. Heat to boiling; reduce heat, cover and simmer, 15 minutes.
  5. Stir in beans and tortilla chips. Season to taste with salt.
  6. Ladle chili into bowls and serve with assorted garnishes.
 

White Bean and Zucchini Salad

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Here is a fast and easy way to use up some of your garden’s abundance of zucchini. Chopped zucchini plus white beans makes a salad that is perfect for warm August evenings. This recipe published on Martha Stewart’s website is packed with the best flavors of summer and takes just minutes to prepare. Discover the recipe here. 

Try White Bean Pancakes

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White beans have a delicate flavor which makes it easy to incorporate them into all kinds of dishes, including kid-friendly favorites like pancakes. This recipe offers an easy way to give pancakes a boost of iron, a nutrient that can fall short in the diets of toddlers. Get the recipe.