WIC Bean Recipes - Minnesota Department of Health

WIC Bean Recipes


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OTHER WIC RECIPES

Main Dishes

Falafel

  • 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 and/or 1/4 tsp cayenne pepper

hand print Mash beans until only small lumps remain.
hand printAdd flour, garlic, egg, cumin and cayenne pepper. Mix well.
hand print Shape bean mixture into 1-inch balls.
hand print Press balls down lightly with your palm making 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

  • 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

hand printBeat eggs in a medium bowl.
hand printAdd lentil/onion mixture, bread crumbs, oatmeal, sage and salt.
hand print Mix well. Shape into 4-6 patties.

For a variation, add: 4-5 slices cheese, 4-5 hamburger buns

  • No-stick cooking spray

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 toppings: ketchup, mustard, BBQ sauce, tomato, lettuce or avocado.

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Spaghetti Sauce

  • 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, sliced 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

  • 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.

  • 6 eggs
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

  • 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 OR 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

  • 1 Tbsp vegetable oil
  • 1/2 medium onion, chopped

For a variation, add: 1/2 cup mushroom, sliced and/or 1/2 cup green pepper, chopped

Heat oven to 350°F.

Heat oil in frying pan on medium heat. Add onion, mushroom 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 tortillas
  • 1 cup Monterey Jack cheese, shredded
  • No-stick cooking spray

hand printTear 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

  • 2 cups Bean Dip

hand print Spread Bean Dip across a large serving platter or plate.

  • 3 green onions, 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

hand print Spread remaining ingredients layer by layer as listed.

  • 1 large bag baked tortilla chips
Serve with chips.

Servings: 4

Tip: You can also serve this as an appetizer for up to 16 people.

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Salads

Bean & Chicken Salad

  • 2 cups cooked chicken, cubed OR turkey
  • 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney or Black) OR 3 cups cooked dry beans
  • 1/2 cup celery, chopped
  • 2 Tbsp green onion, chopped
  • 1/8 tsp pepper

For a variation, add: 1 Tbsp dried parsley flakes

hand print Mix all ingredients in a large bowl.

  • 6 Tbsp salad dressing Italian, Caesar or other favorite

hand print Add salad dressing and stir gently to combine.

Refrigerate for 1 hour before serving for best flavor.

Servings: 4

Tips: This is a great way to use leftover chicken. Turkey can also be used as well as different bean types.

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Bean Salad

  • 1 can (15-16 oz.) garbanzo beans OR black beans, drained and rinsed OR black-eyed peas, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 1/4 cup green pepper and/or celery, finely chopped
  • 1 Tbsp onion, finely chopped

Mix beans, green pepper, celery and onion in a medium bowl.

Dressing

  • 1/2 cup mayonnaise
  • 1/2 cup sour cream OR plain yogurt
  • 2 Tbsp Dijon mustard
  • 1 Tbsp lemon juice or vinegar
  • 1/2 tsp herbs (dill, oregano or basil)
  • Salt and pepper to taste
For a variation, add: Caesar, Italian or another favorite salad dressing may also be used. Mix dressing ingredients in a small bowl.

Pour dressing over salad mixture. Stir gently to blend well.

Servings: 3-4

Serving Idea: Serve over lettuce leaves - serve as a side dish or as a main dish over washed and torn lettuce leaves (larger leaves can be rolled up like a burrito and sealed with a toothpick, making a "lettuce wrap" - these are also fun appetizers).

Tip: Easy Bean Salad makes a great dip, taco stuffing or quesadilla topping.

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Bean & Pasta Salad

  • 1 package (14-16 oz) pasta OR 2-3 cups brown rice, dry OR 3 cups couscous, dry
  • 2 cups raw vegetables (Such as green or red pepper, zucchini, broccoli, cabbage, cauliflower, carrots, green beans, pea pods, celery, onion or cucumber) OR thawed frozen vegetables
  • 1 (15-16 oz.) can beans, drained and rinsed (Garbanzo, Black or Pinto) OR 1 1/2 cups cooked dry beans

For a variation, add: Leftover ham or chicken, canned tuna or sliced hard-cooked egg

Cook pasta following package directions. Drain and rinse with cold water.

Cut vegetables into bite-sized pieces.

  • Mix vegetables, beans and pasta in a large bowl.

Dressing:

  • 1/2 cup mayonnaise
  • 1/2 cup sour cream OR plain yogurt
  • 2 Tbsp Dijon mustard
  • 1 Tbsp lemon juice or vinegar
  • 1/2 tsp herbs (dill, oregano or basil)

For a variation: Caesar, Italian or another favorite salad dressing may also be used.

hand print Mix dressing ingredients in a small bowl.
hand print Pour dressing over salad mixture. Stir gently to blend well.

Servings: 8

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Black Bean Salsa Salad

  • 1 can (15-16 oz.) black beans OR black-eyed peas, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 1 can (15-16 oz.) corn, drained OR 2 cups cooked frozen corn
  • 1 green pepper, chopped OR red pepper, chopped
  • 5-6 green onions, sliced thin
  • 1 large tomato, chopped

For a variation, add: 1 cup cooked rice

hand print Combine all ingredients in a large bowl.

Dressing:

  • 2 Tbsp lime juice
  • 1/2 cup fresh cilantro, chopped
  • 2 Tbsp honey
  • 1/4 cup red wine vinegar OR salad vinegar

For a variation: Italian dressing can also be used.

hand print Mix lime juice, cilantro, honey and vinegar in a separate bowl.
hand print Add dressing to salad mixture. Stir gently to combine.

Refrigerate for 1 hour before serving for best flavor.

Servings: 4-6

Serving Idea: This can be served as a salad or with tortilla chips as a dip.

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Side Dishes

Refried Beans

  • 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 dish or use them in quesadillas, burritos or tacos.

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Red Beans & Rice

  • 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
  • hand printMix all ingredients in a bowl. Pour into baking pan.

    Cover pan with foil and bake 55 minutes.

    Servings: 4

    Other Cooking Option: Cook in a large covered frying pan on the stovetop 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

    • 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

    • 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

    • 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

    hand printMash together all ingredients with a potato masher or fork.

    (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

    Other Cooking Option: Microwave/Stovetop/Crockpot: Heat dip, adding cheese if desired, to this warm version.

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    Soups

    Lentil Soup

    • 1 Tbsp vegetable oil
    • 1 large onion, chopped

    Heat oil in a large pot on medium heat. Add onion and cook 3-4 minutes until tender.

    • 2 cups dry lentils, rinsed
    • 1 cup carrots, sliced
    • 1 can (14-15 oz.) diced tomatoes, drained OR 2 cups fresh tomatoes, diced
    • 8 cups broth OR prepared bouillon
    • 1 bay leaf
    • Salt and pepper to taste

    Add lentils, carrots, tomatoes, broth, bay leaf, salt and pepper. Heat until boiling.

    Reduce heat to medium-low. Cover and cook just below boiling 30-45 minutes until lentils are soft.

    Remove bay leaf and serve.

    Servings: 6

    Serving Idea: Serve with fresh fruit slices and whole grain bread for a great meal!

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Chile con Carne

  • 1 pound ground beef OR turkey
  • 1 large onion, chopped
  • 1 clove garlic, minced OR 1/4 tsp garlic powder
  • 1 green pepper, chopped
Cook ground beef or turkey, onion, garlic and green pepper over medium-high heat until meat is brown throughout. Drain.

  • 2 cans (15-16 oz. each) beans (Kidney, Chili, Black or Pinto) OR 3 cups cooked dry beans
  • 1 can (28 oz.) or 2 cans (15-16 oz. each) diced tomatoes, with liquid
  • 1-2 Tbsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste
Add beans, tomatoes, chili powder, cumin, salt and pepper.

Cook uncovered, just below boiling for 45 minutes.

Servings: 8-10

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Rainbow Chili

  • 1/2 cup bulgur (cracked wheat), dry
  • 1 cup water
Mix bulgur, water and juice from canned tomatoes in a microwave-safe container or small pan.

Heat 3 minutes in the microwave or 5 minutes on the stovetop on medium heat.

Cover and let stand until bulgur is tender but chewy, about 15 minutes.

  • 3 Tbsp vegetable oil
  • 2 medium onions, chopped
  • 2 cloves garlic, finely chopped OR 1 tsp garlic powder
  • 2 carrots, sliced OR 1 cup sliced baby carrots
  • 2 tsp ground cumin
  • 2 tsp chili powder
  • 2 green bell peppers, chopped
  • 1 can (26-28 oz.) diced tomatoes
  • 2 cups corn
  • 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney or Black) OR 3 cups cooked dry beans
For a variation: Bulgur can be left out if not available for a thinner chili.

Heat oil in a large pan on medium heat. Add onions, garlic, carrots, cumin and chili powder. Cook until onions are soft. Add green pepper and cook 2-3 minutes longer.

Add tomatoes, corn and beans. Heat thoroughly on low heat.

Add bulgur mixture. Cover and cook 5 minutes more.

Servings: 12

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Minestrone Soup

  • 1 Tbsp vegetable oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
Heat oil in a large saucepan over medium-high heat. Add onion and celery. Cook 3-4 minutes until onion is tender.

  • 1/2 tsp garlic powder
  • 8 cups vegetable broth OR chicken broth OR prepared bouillon
  • 1 can (26-28 oz.) diced tomatoes, with liquid
  • 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney, Pinto or Garbanzo) OR 3 cups cooked dry beans
  • 1 cup dry pasta shells OR elbow pasta
  • 1 Tbsp Italian seasoning OR oregano
  • Salt and pepper to taste
Add garlic powder, broth, tomatoes, beans, pasta, Italian seasoning, salt and pepper.

Cook on medium-low heat 15-20 minutes until pasta is tender.

Servings: 4

Tips: Try whole grain pasta. This soup is great to freeze in portions and heat as needed.

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Black Bean Soup

  • 2 cans (15-16 oz. each) black beans, with liquid
  • 1/2 cup salsa
  • 1 tbsp chili powder
  • 2 cups vegetable broth OR chicken broth OR prepared bouillon

hand printMash beans slightly in a medium pan.
hand printStir in salsa, chili powder and broth.

Heat to boiling over medium-high heat.

Servings: 4-6

Serving Ideas: 1/2 cup cheese, shredded; sour cream; green onions, chopped; fresh cilantro, chopped; avocado, chopped

Tip: This soup is easy to freeze in portions - take it to work or have on hand for a quick meal.

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Bean Chowder

  • 1 can (15-16 oz.) Great Northern beans, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 1 can (15-16 oz.) pinto beans, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 4 cups water
  • 1 tsp salt

hand printCombine beans, water and salt in a large pot.

  • 1 onion, chopped
  • 1 clove garlic, chopped
  • 2 Tbsp margarine
  • 1 potato, peeled and chopped
  • 1 can (12-16 oz.) whole kernel corn, drained
  • 1 green pepper, chopped
  • 3/4 cup milk
Cook onion, garlic and margarine in a small frying pan on medium heat 2-3 minutes. Add this to the beans.

Bring to a boil, reduce heat and cover. Cook covered for 30 minutes. Add potato and cook just below boiling another 30 minutes.

Remove 1 cup of bean-potato mixture and mash it with a fork. Return this to the soup and stir well. Add corn, green pepper and milk.

Cook on low heat for 10 minutes, stirring often.

Servings: 4-6

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Black-Eyed Pea Soup

  • 2 Tbsp vegetable oil
  • 1 1/2 cups onion, chopped
Heat oil in a large pot on medium-high heat. Add onion and cook 3-4 minutes until tender.

  • 3 cans (15-16 oz.) black-eyed peas, drained and rinsed OR 6 cups cooked beans
  • 1 can (15-16 oz) diced tomatoes with liquid
  • 5 cups water
  • 1 bay leaf
  • 1/2 tsp Italian seasoning
  • 1/4 tsp pepper
  • Salt to taste
Add black-eyed peas, tomatoes, water, bay leaf, Italian seasoning, pepper and salt. Heat until boiling.

Reduce heat to medium-low. Cover and cook just below boiling for 25 minutes.

Servings: 6-8

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Updated Tuesday, 29-Dec-2020 12:33:14 CST >>>>>>>>>