Bronco Beans
This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 serving
237
カロリー
13g
タンパク質
42g
炭水化物
3g
脂質
15g
食物繊維
9g
糖類
282mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
vegetable oil
1 tablespoon
yellow onions
2 · peeled and chopped
bell pepper
1 · cored, seeded, and chopped
jalapeno peppers
2 · chopped
garlic
4 cloves · peeled and chopped
dried oregano
1 tablespoon
dried thyme
1 tablespoon
chili powder
1 teaspoon
assorted low-sodium beans, including black, kidney, white, and chickpeas
4 cans (15.5 ounce) · drained and rinsed with cold water
low-sodium diced tomatoes
2 cans (14.5 ounce) · including the liquid
water
1 1/2 cups
作り方
- 1
Put the pot over medium heat and when it is hot, add the oil.
- 2
Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.
- 3
Add the drained beans, tomatoes and 1 1/2 cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 1/2 hours. If the mixture gets too thick, add the remaining 1/2 cup water.
- 4
Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days.
- 5
Garnish with cilantro and/or low-fat plain yogurt.
出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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