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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
237
칼로리
13g
단백질
42g
탄수화물
3g
지방
15g
식이섬유
9g
당류
282mg
나트륨
포화지방 1 g · 콜레스테롤 0 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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