Bean Side Dishes
MN WIC Program
Refried Beans
Printable Version: Refried Beans Recipe (PDF: 521KB/1 page)
- 1 Tbsp vegetable oil
- 1 small onion, chopped
- 2 cloves garlic, chopped
Heat oil in a large frying pan on medium heat. Add onion and garlic. Cook 3-4 minutes until onion is tender.
- 3 cans (15-16 oz. each) pinto beans, drained OR 5 cups cooked dry beans
- Salt and pepper to taste
For a variation, add:
Add beans and chili powder. Mash with a large spoon or potato masher. Add 1 or more tablespoons water if beans seem dry.
Stir and cook 10 minutes until hot.
Servings: 6
Tips:
- You can serve refried beans as a side sih or use them in quesadillas, burritos or tacos.
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Red Beans & Rice
Printable Version: Red Beans & Rice Recipe (PDF: 570KB/1 page)
Heat oven to 350°F.
Coat a 9x13-inch baking pan with no-stick cooking spray.
- 1 can (15-16 oz.) beans, drained and rinsed (Kidney or Red Chili Beans) OR 1 1/2 cups cooked dry beans
- 1 can (14-16 oz.) stewed tomatoes
- 1 1/2 cups instant rice
- 3/4 cup salsa of your choice
- 1 cup water
For a variation, add:
- 1 tsp cumin
- 1/2 tsp oregano
- 1/2 cup corn
- 1/2 cup green peppers, chopped
- Mix beans, tomatoes, rice, salsa, water, cumin, oregano, corn and green pepper in a bowl. Pour into baking pan.
Cover pan with foil and bake 55 minutes.
Servings: 4
OTHER COOKING OPTIONS
Stovetop: Cook in a large covered frying pan over low heat for 45-55 minutes.
Tips:
- Whole grain instant brown rice is a nutritious choice for this recipe.
- Use the Red Beans & Rice as a tortilla filling.
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Lentils & Rice
Printable Version: Lentils & Rice Recipe (PDF: 491KB/1 page)
- 1 cup dry lentils, rinsed
- 3 cups water
Heat lentils and water to boiling in a medium pan. Reduce heat to medium-low.
Cover and cook just below boiling 30-45 minutes until tender. Drain extra water.
- 2 Tbsp vegetable oil
- 1 onion, chopped
- 1 carrot, sliced
- 1 stalk celery, chopped
- 3 cups cooked rice
- 1 can (15-16 oz.) diced tomatoes
- 1/2 tsp oregano
- 1 tsp basil
- Salt and pepper to taste
- 1 cup grated cheese
Heat oil in a large pan over medium heat. Add onion, carrot and celery. Cook 4-5 minutes until tender.
Stir in lentils, rice, tomatoes, oregano, basil, salt, pepper and cheese.
Cook 5 minutes more to heat completely.
Servings: 4-6
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Hummus
Printable Version: Hummus Recipe (PDF: 583KB/1 page)
- 1 can (15-16 oz.) garbanzo beans OR 1 1/2 cups cooked dry beans
- 2 Tbsp lemon juice
- 1/2 cup tahini (sesame seed paste - can be purchased or made at home by grinding toasted sesame seeds in a blender)
- 1/4 cup onion, chopped
- 2-3 cloves garlic, chopped
- 2 tsp vegetable oil
- 2 tsp cumin
- 1/8 tsp ground cayenne pepper
- 1/2 tsp salt
Drain beans but save the liquid.
Combine beans, lemon juice, tahini, onion, garlic, oil, cumin, pepper and salt in a blender or large bowl.
Blend or mash until smooth. Add 1/4-1/2 cup liquid from the beans as needed.
Refrigerate 3-4 hours to allow flavors to blend.
Servings: 10-12
Serving Idea:
- Hummus is great for dipping baby carrots, broccoli and other vegetables.
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Bean Dip
Printable Version: Bean Dip Recipe (PDF: 695KB/1 page)
- 3 cans (15-16 oz. each) beans, drained and rinsed (Red, Kidney or Black) OR 5 cups cooked dry beans
- 1 cup salsa
For a variation, add:
- 3 green onions, chopped
- 1/2 tsp cumin OR chili powder
- 1/4 cup fresh cilantro, chopped
- Mash together beans, salsa, onions, cumin and cilantro with a potato masher, fork or clean hands. (A blender or food processor may also be used for a smoother dip.
- 1 large bag baked tortilla chips OR bagel chips
Serve with baked tortilla chips or bagel chips.
Servings: 14-16
COOKING OPTIONS
Microwave/Stovetop/Crockpot: Heat dip, adding cheese if desired, to this warm version.
