Bean Main Dishes
MN WIC Program
Falafel
Printable Version: Falafel Spread Recipe (PDF: 521KB/1 page)
- 3 cans (15-16 oz. each) garbanzo beans, drained OR 5 cups cooked dry beans
- 1 Tbsp flour
- 2 cloves garlic, finely chopped OR 1/4 tsp garlic powder
- 1 egg, beaten
For a variation, add:
- 1/2 tsp cumin
- 1/4 tsp cayenne pepper
- Mash beans until only small lumps remain. Add flour, garlic, egg, cumin and cayenne pepper. Mix well.
- Shape bean mixture into 1-inch balls. Press the balls down with the palm of your hand to flatten slightly into patties.
- No-stick cooking spray
- 8-10 pita bread pockets
- 1 medium tomato, chopped
- 1 cucumber, chopped
- Ranch dressing OR plain yogurt
Coat frying pan with no-stick cooking spray and heat on medium heat. Cook the patties until golden brown on each side.
Fill pita bread pockets with cooked falafel patties, tomato and cucumber. Drizzle with dressing or yogurt.
Servings: 8-10
Tips:
- Look for whole grain pita bread and reduced-fat dressing for this tasty, healthy meal!
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Veggie Burgers
Printable Version: Veggie Burgers Recipe (PDF: 570KB/1 page)
- 1 Tbsp vegetable oil
- 1 large onion, chopped
- 1 1/4 cups broth OR prepared bouillon
- 1/2 cup dry lentils, rinsed
Heat oil in a small pan on medium heat. Add onion and cook 3-4 minutes until tender.
Add broth and lentils to pan. Heat until boiling.
Reduce heat to medium-low. Cover and cook 30-45 minutes until lentils are soft. Drain any remaining liquid and let lentils cool.
- 2 eggs
- 1/2 cup dry bread crumbs OR finely crushed crackers
- 1/2 cup quick oatmeal, uncooked
For a variation, add:
- 1/4 tsp sage
- 1/2 tsp salt
- Beat eggs in a medium bowl. Add lentil/onion mixture, bread crumbs, oatmeal, sage and salt. Mix well. Shape into 4-6 patties.
For a variation, add:
- 4-5 slices cheese
- 4-6 hamburger buns
Coat frying pan with no-stick cooking spray and heat on medium heat. Cook patties until brown on both sides. Top with cheese and serve in buns.
Servings: 4-6
Serving idea:
- Add your favorite toppiings: ketchup, mustard, BBQ sauce, tomato, lettuce or avocado.
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Spaghetti Sauce
Printable Version: Spaghetti Sauce Recipe (PDF: 659KB/1 page)
- 1 large onion, chopped
- 1 clove garlic, finely chopped OR 1/2 tsp garlic powder
- 1 cup dry lentils, rinsed
- 2 cups water OR broth OR prepared bouillon
Heat onion, garlic, lentils and water to boiling in a large pan.
Reduce heat to medium-low. Cover and cook 30-45 minutes until lentils are soft.
- 2 cans (15-16 oz. each) tomato sauce
- 1/2 tsp oregano
- Salt and pepper to taste
For a variation, add:
- 1/4 tsp cayenne pepper
- 8 oz fresh mushrooms, slliced OR 1 can (4 oz.) sliced mushrooms
Stir in tomato sauce, oregano, salt, pepper, cayenne pepper and mushrooms. Cook 20-30 minutes more.
Servings: 6
TIP:
- Use this over your favorite whole grain noodles, cooked eggplant, or as a dipping sauce
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Bean Huevos Rancheros
Printable Version: Bean Huevos Rancheros Recipe (PDF: 493KB/1 page)
- 1 can (15-16 oz.) black beans, drained and rinsed OR 1 1/2 cups cooked beans
- 1 1/4 cups medium-hot salsa (about 12 oz.)
- 1/4 cup water
Mix beans, salsa and water in a medium frying pan.
Heat to boiling, stirring often.
Break eggs one at a time and slip gently into skillet on top of the bean mixture.
Reduce heat to medium-low. Cover and cook just below boiling 5-8 minutes or until egg whites are firm and yolks are cooked through.
- 3/4 cup cheddar cheese, shredded
- 3-6 tortillas
Sprinkle cheese on top of eggs and serve with warm flour tortillas.
Servings: 3-4
Tip:
- Try whole grain corn or wheat tortillas as a way to increase your family's whole grains.
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Three-Bean Hotdish
Printable Version: Three-Bean Hotdish Recipe (PDF: 457KB/1 page)
- 1/2 pound ground beef OR turkey
- 1 medium onion, chopped
Cook meat and onion in large pan on medium-high heat until meat is brown throughout and onion is soft. Drain.
- 1 can (15-16 oz.) kidney beans, drained
- 1 can (15-16 oz.) butter beans, drained
- 1 can (15-16 oz.) pork and beans
- 1/4 cup brown sugar
- 2 Tbsp vinegar
- 1/2 cup ketchup
- 1 tsp mustard
Add kidney beans, butter beans, pork and beans, brown sugar, vinegar, ketchup and mustard. Mix gently.
Cover and cook on low 15 minutes.
Servings: 6
OTHER COOKING OPTIONS
Oven: Pour into baking dish and bake at 350°F for 35 minutes.
Slow Cooker (Crock Pot): Heat in a crock pot on low for 5-6 hours or on high for 2 1/2 - 3 hours.
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Enchilada Bake
Printable Version: Enchilada Bake Recipe (PDF: 581KB/1 page)
- 1 Tbsp vegetable oil
- 1/2 medium onion, chopped
For a variation, add:
- 1/2 cup mushroom, sliced
- 1/2 cup green pepper, chopped
Heat oven to 350°F.
Heat oil in frying pan on medium heat. Add onion, mushrrom and green pepper. Cook 2-4 minutes or until tender.
- 1 can (15-16 oz.) kidney beans, drained OR 1 1/2 cups cooked beans
- 1 can (15-16 oz.) stewed OR diced tomatoes
- 1 tsp chili powder
- 1/2 tsp garlic powder
Add beans, tomatoes, chili powder and garlic powder. Stir to combine.
- 8 corn torillas
- 1 cup Montery Jack cheese, shredded
- No-stick cooking spray
- Tear tortillas into bite-size pieces.
Layer 1/2 tortillas, 1/2 sauce and 1/2 cheese in 8-inch baking pan that has been coated with no-stick cooking spray. Repeat layers, ending with cheese.
Bake uncovered for 20 minutes
Servings: 8
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Nachos Grande
Printable Version: Nachos Grande Recipe (PDF: 623KB/1 page)
- Spread Bean Dip across a large serving platter or plate.
- 3 green oinions, chopped
- 2 cups lettuce, shredded
- 1 green pepper, chopped OR yellow pepper OR orange pepper
- 2 tomatoes, chopped
- 1 cup cheese, shredded
- 1 small can sliced black olives
- Spread remaining ingredients layer by layer as listed on the ingredient list.
- 1 large bag baked tortilla chips
Server with chips.
Servings: 4
Tip:
- You can also serve this as an appetizer for up to 16 people.
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