WIC Healthy Families Food, Fun and Facts!

Bean Side Dishes

MN WIC Program


  • Kids can help!

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:

  • 2 tsp chili pepper
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)

  • No-stick cooking spray
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.

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