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Bean Recipes

Asian Bean and Rice Rolls
Makes 4 servings
Preparation Time: 20 to 25 minutes

1 cup medium grain rice
2 tablespoons rice vinegar or white dist illed vinegar
1 tablespoon dry cooking sherry
2 teaspoons sugar
1 tablespoon grated lemon rind
2 to 3 tablespoons pine nuts or slivered almonds
2 teaspoons dark sesame oil
1/2 cup diagonally sliced snow peas (1/4 inch slices)
2 teaspoons minced gingerroot or 3/4 teaspoon ground ginger
1 tablespoon water
1 can (15 ounces) Red beans or Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Red beans or Light Red Kidney beans, rinsed, drained
1/2 cup chopped seeded cucumber
1 orange, peeled, seeded, coarsely chopped
2 medium green onions and tops, thinly sliced
Salt
White pepper
12 large Boston lettuce leaves or leaf lettuce

Preparation

Cook rice according to package directions. Heat vinegar, sherry, sugar, and lemon rind in small saucepan over medium heat until sugar is melted, about 1 minute. Drizzle vinegar mixture over rice and toss.
While rice is cooking, cook pine nuts in sesame oil in small skillet over medium heat until toasted, about 2 minutes; remove from skillet. Add snow peas, gingerroot, and water to skillet; cook, covered, over medium heat until snow peas are crisp-tender, 2 to 3 minutes.
Stir pine nuts, snow peas, gingerroot, beans, cucumber, orange and green onions into rice. Season to taste with salt and pepper. Serve warm, or refrigerate and serve chilled; spoon about 1/4 cup packed rice mixture onto each lettuce leaf and roll up.

Mediterranean Delight Dip
Makes 8 servings

Hummus (recipe follows)
3/4 cup diced, seeded tomato
2 tablespoons chopped, pitted Greek olives
2 teaspoons olive oil
3/4 teaspoon dried oregano leaves
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup chopped, seeded cucumber
3/4 teaspoon dried dill weed
1/4 cup fat-free plain yogurt
6 pita breads, cut into triangles

Preparation

Spoon Hummus onto large plate or serving platter, leaving a border around edge of plate.
Combine tomatoes, olives, oil, oregano, salt and pepper; spoon mixture over Hummus, leaving a border of Hummus showing. Spoon combined cucumber and dill weed over tomatoes, leaving a border of tomatoes showing. Spoon yogurt over cucumbers. Serve with pita triangles.
Hummus
Makes about 1 3/4 cups

1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1/4 cup fat-free plain yogurt
2 to 3 tablespoons tahini (sesame seed paste)
2 cloves garlic
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon cayenne pepper

Preparation

Process all ingredients in food processor until smooth.

Chicken, Bean and Wild Rice Salad
Makes 6 servings (about 1 cup each)
Preparation Time: 10 to 15 minutes

1 package (6.2 ounces) fast-cooking long grain and wild rice, cooked without spice packet, cooled
1 can (15 ounces) Light or Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Light or Dark Red Kidney beans, rinsed, drained
1 can (15 ounces) Black beans or Pinto beans or 1 1/2 cups cooked dry-packaged Black beans or Pinto beans, rinsed, drained
1 can (11 ounces) Mandarin orange segments, drained
1 cup frozen, thawed peas
Raspberry Vinaigrette (recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed
1 can (15 ounces) julienne beets, drained
1/2 cup coarsely chopped toasted pecan halves (optional)

Preparation

Combine rice, beans, orange segments, and peas; pour 2/3 cup Raspberry Vinaigrette over and toss. Season to taste with salt and pepper.
Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup Raspberry Vinaigrette over beets and chicken. Sprinkle with pecans, if desired.
Raspberry Vinaigrette
Makes about 1 cup

1/3 cup olive oil
1/4 cup raspberry or red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange juice

Preparation

Whisk together the all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using.
Asian-Spiced Chicken and Beans
Makes 6 servings (about 1 1/2 cups each)
Preparation Time: 15 minutes
Cooking Time: 5 1/2 to 6 hours

1/2 cup dry-packaged Navy beans or 1 can (15 ounces) Navy beans, rinsed, drained
1/2 cup dry-packaged Red beans or 1 can (15 ounces) Red beans, rinsed, drained
1 pound boneless skinless chicken breast, cut into 1/2-inch cubes
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic
2 to 3 teaspoons minced gingerroot or 1 to 2 teaspoons ground ginger
1 can (14 1/2 ounces) reduced-sodium fat-free chicken broth, divided
2 tablespoons cornstarch
1/2 teaspoon crushed red pepper
2 to 3 tablespoons reduced-sodium soy sauce
4 cups cooked rice
Sliced green onions and tops, as garnish
Chopped peanuts, as garnish

Preparation

Cover combined beans with 2 inches water in large saucepan and heat to boiling; let boil, uncovered, 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse.
Place beans, chicken, carrots, garlic, ginger, and 1 1/4 cups chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender, 5 1/2 to 6 hours.
Turn slow cooker to high. Stir in combined cornstarch and remaining 1/2 cup chicken broth; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce.
Serve over rice; sprinkle with green onions and peanuts.

California Chicken and Beans
Makes 4 servings (about 1 cup each)
Preparation Time: 20 to 25 minutes

1 pound skinless chicken breast halves
1 tablespoon vegetable oil
2 green onions and tops, sliced
1/2 teaspoon minced garlic
1 cup (14 1/2 ounces) fat-free reduced-sodium chicken broth
1/4 cup all-purpose flour
1 package (16 ounces) frozen California blend vegetables
1 can (15 ounces) Pinto beans or Kidney beans or 1 1/2 cups cooked dry-packaged Pinto beans or Kidney beans, rinsed, drained
1 can (7 ounces) button mushrooms, drained
1 teaspoon dried rosemary leaves
Salt and pepper, to taste

Preparation

Cook chicken in oil in large saucepan over medium heat until browned, about 5 minutes. Add green onion and garlic and cook 1 minute.
Combine chicken broth and flour; add to sauce pan. Add frozen vegetables, beans, mushrooms, and herbs and heat to boiling; reduce heat and simmer, covered, until chicken vegetables are tender, 8 to 10 minutes. Season to taste and salt and pepper.

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