Throughout the year I will be helping my friends over at The Vegetable with More get the word out about beans and the benefits of eating and cooking with them. You will learn a lot about them and I will pass on some easy kid friendly recipes, so make sure to check back for bean updates!
For more bean recipes go to TVWM.
Most Americans need to triple the amount of legumes
they eat, such as beans, to meet the 3 cups per week the numbers show that they have tons of protein and fiber.
I bet you knew that!
Beans By The Numbers
(amounts based on ½ cup x 3)
White Beans (Navy, Great Northern) *Protein: 8.5 g, Fiber: 5.5 g
Garbanzo Beans Protein: 7.8 g, Fiber: 7.1 g
Red Kidney Beans Protein: 7.4 g, Fiber: 6.4 g
Cooked Broccoli Protein: 2.2 g, Fiber: 3.0 g
Frozen Corn Protein: 2.1 g, Fiber: 2.0 g
Fresh Carrots Protein: .6 g, Fiber: 2.2 g
Here is a recipe from The Vegetable With More
I love what the author said about praying for cold days so they can make this soup, that cracks me up!
As always alter the recipes to your family's taste.
White Bean Chicken Chili
"This recipe was passed down from a friend, and now it is one of our favorites! It's great to make whenever there is left over chicken or turkey around! We pray for colder weather in California just so we can make this soup! You can substitute additional diced tomatoes for the tomatillos. If you would like the soup to be spicier, you can add some red chili flakes or salsa. Serve with these toppings for people to choose from: limes, cilantro, cheese, avocado, sour cream, and tortilla chips."
Submitted by: Thea
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
2 tablespoons vegetable oil
1 pound diced, cooked chicken meat
1 onion, chopped
2 cloves garlic, minced
1 (14.5 ounce) can chicken broth
1 (18.75 ounce) can tomatillos, drained and chopped
1 (16 ounce) can diced tomatoes
1 (7 ounce) can diced green chilies
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander seed
1/4 teaspoon ground cumin
1 (15 ounce) can white beans
2 ears fresh corn
salt to taste
ground black pepper to taste
1 lime, sliced
Heat oil, and cook onion and garlic until soft.
Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes.
Add corn, chicken, and beans; simmer 5 minutes. Season with salt and pepper to taste.
Serve with these toppings for people to choose from: limes, cilantro, cheese, avocado, sour cream, and tortilla chips.