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Soups and Stews | Bean Recipes

Soups and Stews Bean Recipes

Baked Bean Stew Recipe
Beans and Franks Tuscan-Style Recipe
Black Bean-Pumpkin Soup Recipe
Cajun Bean, Corn and Shrimp Bisque Recipe
Cassoulet Recipe
Garden Vegetable and Bean Soup Recipe
Garlic Bean Soup Recipe
Jaffa Chicken and Bean Stew Recipe
Kitchen Garden Bean Soup with Chicken Recipe
Mediterranean Bean Ragout Recipe
Minestrone Verde Recipe
Moroccan Harira Recipe
Neapolitan Bean Bisque Recipe
Pork, Black Bean and Sweet Potato Stew Recipe
South American Black Bean Stew Recipe
Speedy Skaters’ Stew Recipe
Spicy Italian Ski Team Soup Recipe
Tuscan Bean Soup Recipe
U.S. Senate Special Session Bean Soup Recipe

Baked Bean Stew
Makes 8 servings (1 cup each)
Preparation Time: 20 to 25 minutes

1 cup chopped onion
1 cup chopped green pepper
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or tenders, cut into 1/2-inch pieces
2 cans (15 ounces each) baked beans or pork and beans
1 can (15 ounces) Garbanzo beans or Blackeyes or 1 1/2 cups cooked dry-packaged Garbanzo beans or Blackeyes, rinsed, drained
1 can (14 1/2 ounces) diced tomatoes with roasted garlic, undrained
3/4 teaspoon dried sage leaves
1/2 teaspoon ground cumin
Salt and pepper, to taste

Preparation

Saute onion and green pepper in oil in large saucepan until tender, 3 to 4 minutes. Add chicken and cook over medium heat until browned, 3 to 4 minutes.
Add beans, tomatoes, and herbs to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 8 to 10 minutes. Season to taste with salt and pepper.
TIPS: Frozen chopped onion and green pepper can be used. Stew can be prepared 1 to 2 days in advance; refrigerate, covered. Stew can also be frozen up to 2 months.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 305; Fat 5g; % Calories from Fat 14; Carbohydrate 48g; Folate 128mcg; Sodium 1212mg; Protein 21g; Dietary Fiber 11g; Cholesterol 26mg

Beans and Franks Tuscan-Style
Makes 6 servings (about 1 cup each)

1 pound Italian turkey sausage links
1/4 cup water
1 small red bell pepper, sliced
1 small green bell pepper, sliced
1 medium red onion, sliced
1 teaspoon minced garlic
1 to 2 tablespoons olive oil
1 can (15 ounces) Red beans or 1 1/2 cups cooked dry-packaged Red beans, rinsed, drained
1 can (15 ounces) Great Northern beans or 1 1/2 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 can (14.5 ounces) diced tomatoes, undrained
1/4 cup dry red wine (optional)
1 teaspoon dried sage leaves
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation

Cook sausage in covered skillet over medium heat with 1/4 cup water until sausage is cooked through, about 8 minutes; uncover and continue cooking until sausage is browned, 3 to 5 minutes. Cool slightly; cut into 1/2-inch slices.
Cook bell peppers, onion and garlic in oil in covered large skillet over medium heat until vegetables are tender and soft, but not browned, about 10 minutes.
Combine sausage, peppers, and remaining ingredients in 2-quart casserole. Bake, covered, at 350 F. for 30 minutes; uncover and bake to desired thickness, about 1 hour.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 300; Fat 10g; % Calories from Fat 28; Potassium 529mg; Carbohydrate 34g; Folate 106mcg; Sodium 1169mg; Calcium 116mg; Protein 22g; Dietary Fiber 10g; Cholesterol 38mg

Black Bean-Pumpkin Soup Recipe
Makes 6 servings (about 1 cup each)
Preparation Time: 20 minutes

1 ancho chili
1 teaspoon cumin seeds
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1 cup chopped onion
2 cloves garlic, peeled
2 cups vegetable broth or fat-free reduced-sodium chicken broth
1 cup water
1 can (15 ounces) pumpkin
Salt and pepper, to taste
Finely chopped cilantro

Preparation

Heat ancho chili in dry skillet over medium heat until softened; remove chili and discard veins and seeds. Add cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully and do not burn!)
Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth.
Transfer bean mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in bowls; sprinkle with cilantro.
TIPS: The soup is also excellent served chilled. The soup can be made 2 to 3 days in advance; it can be frozen up to 2 months.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 143; Fat 1g; % Calories from Fat 4; Carbohydrate 26g; Folate 120mcg; Sodium 251mg; Protein 8g; Dietary Fiber 6g; Cholesterol 0mg

Cassoulet Recipe
Makes 8 servings (about 1 1/4 cups each)
Preparation Time: 25 to 30 minutes
Baking Time: 1 1/2 hours

1 1/4 pounds boneless, skinless chicken breast or pork tenderloin, cut into 3/4-inch pieces
12 ounces 97% fat-free smoked sausage, cut into 1/2-inch slices
1 tablespoon olive oil
1 1/2 cups chopped onion
1 cup chopped red bell pepper
4 to 6 teaspoons minced garlic, divided
4 cans (15 ounces each) Great Northern beans or 2 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 can (14 1/2 ounces) diced tomatoes with roasted garlic
1 teaspoon dried thyme leaves
1 3/4 cups fat-free, reduced-sodium chicken broth
Salt and pepper, to taste
2 1/2 cups fresh whole wheat or white bread crumbs

Preparation

Saute chicken and sausage in oil in Dutch oven until lightly browned, 8 to 10 minutes. Add onion, bell pepper, and 3 to 5 teaspoons garlic; cook over medium heat 5 minutes. Stir in beans, tomatoes, thyme, chicken broth; season to taste with salt and pepper.
Combine bread crumbs and remaining garlic; sprinkle over top of bean mixture. Bake, uncovered, at 350 F. until crumbs are browned and beans are thickened, about 1 1/2 hours.
TIP: If desired, 3/4 cup dry white wine can be substituted for 3/4 cup chicken broth.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 485; Fat 7g; % Calories from Fat 13; Carbohydrate 63g; Folate 241mcg; Sodium 1241mg; Protein 43g; Dietary Fiber 17g; Cholesterol 60mg

Cajun Bean, Corn and Shrimp Bisque
Makes 4 servings (about 1 2/3 cups each)
Preparation Time: 25 to 30 minutes

1/2 cup chopped onion
3/4 to 1 teaspoon dried thyme leaves
1/2 to 3/4 teaspoon dried marjoram leaves
1/2 teaspoon crushed red pepper
1 tablespoon butter or margarine
2 tablespoons flour
3 1/2 cups fat-free milk
1 medium potato, peeled, cubed
1 cup small broccoli florets
1 can (15 ounces) Red or Pink beans or 1 1/2 cups cooked dry-packaged Red or Pink beans, rinsed, drained
1 cup frozen thawed or canned cream-style corn
8 to 12 ounces peeled, deveined shrimp

Preparation
Saute onion, thyme, marjoram and crushed red pepper in butter in large saucepan until onion is tender, about 5 minutes. Stir in flour and cook 1 minute longer.
Stir in milk and potato; heat to boiling. Reduce heat and simmer, covered, 5 minutes. Add broccoli, beans and corn, and simmer, covered, until vegetables are tender, about 10 minutes, adding shrimp during the last 5 minutes.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 344; Fat 6g; % Calories from Fat 15; Calcium 310mg; Carbohydrate 51g; Folate 175mcg; Sodium 857mg; Potassium 662mg; Protein 25g; Dietary Fiber 8g; Cholesterol 99mg

Garden Vegetable and Bean Soup
Makes 6 servings (about 1 cup each)
Preparation Time: 15 to 20 minutes

1 1/2 cups chopped onion
1 cup sliced celery
3 medium carrots, sliced
2 teaspoons minced garlic
1 tablespoon vegetable oil
2 cans (15 ounces each) Navy beans or Great Northern beans or 3 cups cooked dry-packaged Navy beans or Great Northern beans, rinsed, drained and divided
2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth
2 cups broccoli florets
1/2 teaspoon dried rosemary leaves
1/4 teaspoon ground thyme leaves
1 cup salad spinach
Salt and pepper, to taste

Preparation

Saute onion, celery, carrots, and garlic in oil in large saucepan 3 to 4 minutes. Add 1 can beans, chicken broth, broccoli florets, and herbs to saucepan; heat to boiling. Reduce heat and simmer until broccoli is tender, 5 to 7 minutes.
While soup is cooking, process remaining beans in food processor or mash until smooth. Stir pureed beans and spinach into soup; simmer until hot, about 2 minutes. Season to taste with salt and pepper.
TIP: Frozen chopped onion and green pepper, and prepared garlic may be used. Soup can be prepared 1 to 2 days in advance; refrigerate, covered. Soup can be frozen up to 2 months.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 242; Fat 3g; % Calories from Fat 11; Carbohydrate 40g; Folate 145mcg; Sodium 884mg; Protein 16g; Dietary Fiber 3g; Cholesterol 0mg

Garlic Bean Soup
Makes 6 servings (about 1 cup each)
Preparation Time: 20 to 25 minutes

2 cups chopped onion
1 cup sliced carrot
1/2 cup sliced celery
12 to 14 medium cloves garlic, peeled, crushed
2 tablespoons olive oil
2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth or vegetable broth
2 cans (15 ounces each) Great Northern beans or Garbanzo beans or 3 cups cooked dry-packaged Great Northern beans or Garbanzo beans, rinsed, drained
Salt and pepper, to taste
Finely chopped chives or parsley, optional

Preparation

Saute onion, carrot, celery, and garlic in oil in large saucepan 3 to 4 minutes. Add chicken broth and beans; heat to boiling. Reduce heat and simmer until vegetables are tender, 5 to 8 minutes.
Process soup in food processor or blender until smooth. Serve in bowls; sprinkle with chives.
TIPS: Frozen onion and prepared chopped garlic can be substituted; also, to save preparation time, chopped baby carrots may be used. Soup can be made 1 to 2 days in advance; refrigerate, covered.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 255; Fat 5g; % Calories from Fat 18; Carbohydrate 39g; Folate 131mcg; Sodium 545mg; Protein 15g; Dietary Fiber 2g; Cholesterol 0mg

Jaffa Chicken and Bean Stew Recipe
Makes 6 servings (about 1 cup each)
Preparation Time: 45 minutes

2 cups thinly sliced onions
2 tablespoons chopped garlic
2 tablespoons olive oil
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1 pound boneless skinless chicken breast, cut into strips
2 cans (15 ounces each) Red or Pinto beans or 3 cups cooked dry-packaged Red or Pinto beans, rinsed, drained
1 cup reduced-sodium fat-free chicken broth
1/4 cup orange juice
Grated rind of half an orange or lemon
1/2 cup chopped parsley
1 teaspoon salt
1/4 teaspoon cayenne pepper

Preparation
Cook onions and garlic in oil in large skillet over low heat, covered, until very tender, about 15 minutes. Stir in spices and cook 1 minute longer. Increase heat to medium. Add chicken and cook until browned, about 10 minutes.
Stir in remaining ingredients and heat to boiling. Reduce heat and simmer, covered, until chicken is tender, about 5 minutes.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 287; Fat 7g; % Calories from Fat 21; Potassium 442mg; Carbohydrate 33g; Folate 213mcg; Sodium 1030mg; Calcium 61mg; Protein 26g; Dietary Fiber 9g; Cholesterol 46mg

Kitchen Garden Bean Soup with Chicken
Makes 4 servings (about 1 1/2 cups each)
1 cup sliced carrots
1/2 cup sliced green onions and tops
1/2 cup chopped red bell pepper
1/2 cup sliced celery
1 tablespoon butter or margarine
12 ounces boneless skinless chicken breast, cut into 3/4-inch pieces
1 teaspoon dried thyme leaves
2 tablespoons flour
3 cups reduced-sodium fat-free chicken broth
1 can (15 ounces) dark kidney beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1 cup broccoli florets
1 cup chopped zucchini
1/2 teaspoon salt
1/8 teaspoon white pepper
1 to 2 teaspoons lemon juice
1/2 cup whipping cream, whipped

Preparation

Saute carrots, green onions, bell pepper, and celery in butter until almost tender in Dutch oven or large saucepan, about 5 minutes. Add chicken and thyme; cook over medium heat until chicken is lightly browned, about 5 minutes. Stir in flour and cook 1 minute longer.
Stir in chicken broth, beans, broccoli, and zucchini; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Stir in salt and pepper; season to taste with lemon juice. Stir in whipped cream just before serving.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 398; Fat 17g; % Calories from Fat 38; Potassium 832mg; Carbohydrate 29g; Folate 110mcg; Sodium 964mg; Calcium 103mg; Protein 33g; Dietary Fiber 10g; Cholesterol 117mg

Mediterranean Bean Ragout Recipe
Makes 8 servings (about 1 cup each)

12 ounces boneless skinless chicken or turkey breast, cut into 3/4-inch pieces
1 to 2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon finely chopped ginger root
1 tablespoon flour
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
1 bay leaf
1 can (14 ounces) Italian-style stewed tomatoes, undrained
1 cup fat-free reduced-sodium chicken broth
1 can (15 ounces) Navy beans or Great Northern beans or 1 1/2 cups cooked dry-packaged Navy beans or Great Northern beans, rinsed, drained
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 small eggplant, unpeeled, cut into 3/4-inch pieces
3 small onions, chopped
1/2 cup chopped green pepper
1/2 cup sliced celery
Salt and pepper, to taste
1/4 cup raisins
1/4 cup blanched almonds, toasted

Preparation

Cook chicken in 1 tablespoon oil over medium heat in large saucepan until browned, about 5 minutes; remove from pan. Add remaining 1 tablespoon oil and vegetables, garlic, and ginger root to pan; saute until tender, 5 to 8 minutes. Stir in flour and herbs; cook 1 minute.
Add tomatoes, chicken broth, and beans; heat to boiling. Reduce heat and simmer, covered, until chicken and eggplant are tender, 10 to 15 minutes. Season to taste with salt and pepper; discard bay leaf.
Serve in bowls; garnish with raisins and almonds.
TIP: Mediterranean Bean Ragout can be prepared 1 to 2 days in advance; refrigerate, covered.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 253; Fat 5g; % Calories from Fat 18; Carbohydrate 34g; Folate 60mcg; Sodium 612mg; Protein 20g; Dietary Fiber 4.5g; Cholesterol 26mg

Minestrone Verde
Makes 8 servings (about 1 1/2 cups each)
Preparation Time: 15 to 20 minutes

6 cups reduced-sodium vegetable broth
1 large onion, sliced
1/2 cup small or medium pasta shells
1 can (15 ounces) Kidney beans or 1 1/2 cups cooked dry-packaged Kidney beans, rinsed, drained
1 can (15 ounces) Great Northern beans or 1 1/2 cups cooked dry-packed Great Northern beans, rinsed, drained
2 cups sliced zucchini 1 1/2 cups small broccoli florets
1 1/2 cups cut asparagus (1-inch pieces)
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil or 2 teaspoons dried basil leaves
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary leaves
2 cloves garlic, minced
Salt and pepper, to taste
Shredded Parmesan cheese, as garnish

Preparation

Heat vegetable broth and onion to boiling in large saucepan. Add pasta, reduce heat and simmer, covered, 5 minutes.
Add beans and vegetables to saucepan; simmer, covered, until broccoli is tender, 6 to 8 minutes. Stir in herbs and garlic; season to taste with salt and pepper.
Serve in bowls; sprinkle lightly with cheese.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 201; Fat 1g; % Calories from Fat 4; Calcium 76mg; Carbohydrate 39g; Folate 141mcg; Sodium 204mg; Protein 11g; Dietary Fiber 9g; Cholesterol 0mg

Moroccan Harira Recipe
Makes 6 servings (about 1 3/4 cups each)
Preparation Time: 30 to 40 minutes

1 cup chopped onion
3/4 cup chopped celery
1 teaspoon grated ginger-root or 1/2 to 1 teaspoon ground ginger
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon crushed red pepper
1 tablespoon butter or margarine
2 cans (15 ounces each) Garbanzo beans or 3 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1 can (28 ounces) whole tomatoes in juice, un-drained, chopped
1 quart reduced-sodium fat-free chicken broth
8 ounces boneless skinless chicken breast, cooked, cubed
2 ounces angel hair pasta, broken into pieces
1/4 cup chopped parsley
1/2 to 1 teaspoon salt

Preparation

Saute onion, celery, ginger root, turmeric, cinnamon and crushed red pepper in butter in large saucepan until tender, about 8 minutes. Stir in beans, tomatoes and liquid, broth and chicken. Heat to boiling. Reduce heat and simmer 5 minutes.
Stir in pasta. Simmer until pasta is tender, about 3 minutes. Stir in parsley and salt
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 321; Fat 5g; % Calories from Fat 14; Potassium 817mg; Carbohydrate 46g; Folate 119mcg; Sodium 859mg; Calcium 124mg; Protein 22g; Dietary Fiber 9g; Cholesterol 39mg

Neapolitan Bean Bisque
Makes 6 servings (about 1 cup each)
Preparation Time: 30 minutes

1/2 cup chopped onion
6 large cloves garlic, cut in halves
1 tablespoon olive oil
1 teaspoon dried rosemary leaves
1/2 teaspoon dried thyme leaves
2 cans (15 ounces each) Great Northern or Navy beans or 3 cups cooked dry-packaged Great Northern or Navy beans, rinsed, drained
4 cups reduced-sodium vegetable broth
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup frozen spinach
3 to 4 tablespoons basil pesto
1/4 cup roasted red bell pepper
Parmesan cheese curls, as garnish

Preparation

Saute onion and garlic in oil in large saucepan until tender, about 5 minutes; stir in herbs and cook 1 to 2 minutes. Stir in beans, broth, vinegar, salt and pepper. Heat to boiling; reduce heat and simmer 5 minutes.
Puree half the soup (about 2 1/2 cups) in blender with spinach and pesto until smooth; place in small saucepan. Puree remaining soup in blender with roasted pepper until smooth; return to saucepan.
Heat both soups over medium heat until hot. Ladle both soups into bowls simultaneously; swirl lightly with knife. Garnish with Parmesan cheese.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 181; Fat 6g; % Calories from Fat 27; Potassium 558mg; Carbohydrate 29g; Folate 139mcg; Sodium 717mg; Calcium 101mg; Protein 9g; Dietary Fiber 8g; Cholesterol 1mg

Pork, Black Bean and Sweet Potato Stew
Makes 6 servings (about 1 cup each)
Preparation Time: 15 to 20 minutes
Cooking Time: 14 to 15 minutes

1 cup dry-packaged Black beans or Blackeyes or 1 can (15 ounces) Black beans or Blackeyes, rinsed, drained
1 1/2 pounds boneless lean pork loin, fat trimmed
1 large onion, sliced
2 teaspoons minced garlic
1 tablespoon olive oil
3/4 cup orange juice
1/2 cup packed light brown sugar
2 tablespoons Dijon-style mustard
3 small sweet potatoes (1 pound), peeled, cut into 1 1/2-inch pieces

Preparation

Cover 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.
Cut pork roast into 6 slices, 1 1/2 to 2 inches thick; cut slices into halves. Saute pork, onion, and garlic in oil in pressure cooker over medium heat until browned, about 10 minutes. Stir in beans and remaining ingredients, except sweet potatoes.
Close and seal lid; cook 12 minutes at 15 pounds pressure, according to manufacturer’s directions. Immediately cool cooker under cold water and open lid.
Add sweet potatoes to pressure cooker. Close and seal lid; cook at 15 pounds pressure until sweet potatoes are tender, 2 to 3 minutes. Immediately cool cooker under cold water and open lid.
TIP: If using canned beans, omit Step 1 of recipe.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 417; Fat 9g; % Calories from Fat 20; Calcium 100mg; Carbohydrate 58g; Folate 176mcg; Sodium 79mg; Protein 26g; Dietary Fiber 7g; Cholesterol 49mg

South American Black Bean Recipe
Makes 12 servings (generous 1 cup each)

1 pound boneless skinless chicken or turkey breast, cut into 3/4-inch pieces
1 pound smoked ham, cut into 3/4-inch pieces
1 tablespoon vegetable oil
2 cups chopped onions
1 1/2 cups sliced celery
2 teaspoons minced garlic
2 cans (28 ounces each) reduced-sodium whole tomatoes, un-drained, coarsely chopped
4 cans (15 ounces each) Black beans or 6 cups cooked dry-packaged Black beans, rinsed, drained
2 teaspoons dried sage leaves
1 teaspoon dried oregano leaves
1/2 teaspoon ground cumin
2 teaspoons grated orange rind
4 cups chopped kale
Salt and pepper, to taste
6 cups cooked rice, hot

Preparation

Cook chicken and ham in oil over medium heat in large Dutch oven until chicken is cooked through, 5 to 8 minutes; remove from pan. Add onions, celery, and garlic to Dutch oven; saute until tender, about 5 minutes.
Return meats to Dutch oven; add tomatoes, beans, sage, oregano, cumin, and orange rind; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 10 minutes.
Stir in kale; simmer, covered, 10 minutes. Season to taste with salt and pepper. Serve over rice.
TIP: The stew can be made 2 to 3 days in advance; refrigerate, covered.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 436; Fat 5g; % Calories from Fat 10; Carbohydrate 68g; Folate 239mcg; Sodium 893mg; Protein 33g; Dietary Fiber 9g; Cholesterol 45mg

Speedy Skaters’ Stew Recipe
Makes 12 servings (generous 1 cup each)
Preparation Time: 20 to 25 minutes

1 pound reduced-fat smoked turkey sausage, cut into scant 1/2-inch slices
1 to 2 tablespoons vegetable oil
2 cups chopped onion
1 large green pepper, seeded and chopped
2 cans (28 ounces each) reduced-sodium diced tomatoes, undrained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1 can (15 ounces) Garbanzo beans or Blackeyed or 1 1/2 cups cooked dry-packaged Garbanzo or Blackeyed, rinsed, drained
1 can (15 ounces) Red Kidney beans or 1 1/2 cups cooked dry-packaged Red Kidney beans, rinsed, drained
1 can(15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 teaspoon dried oregano leaves
Salt and pepper, to taste

Preparation

Cook sausage in oil in large Dutch oven until browned, 3 to 4 minutes. Add onion and green pepper; cook over medium heat until onion is tender, 5 to 8 minutes.
Add remaining ingredients except salt and pepper; heat to boiling. Reduce heat and simmer, uncover, 10 minutes. Season to taste with salt and pepper.
TIP: Can be served with garlic bread. Can be made up to 2 days in advance; refrigerate, covered.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 269; Fat 6g; % Calories from Fat 18; Carbohydrate 39g; Folate 174mcg; Sodium 823mg; Protein 18g; Dietary Fiber 6g; Cholesterol 24mg

Spicy Italian Ski Team Soup Recipe
Makes 6 servings (about 1 1/4 cups each)
Preparation Time: 20 to 25 minutes

1/2 cup chopped onion Recipe
1/2 cup chopped green pepper
1 teaspoon minced garlic
1/4 to 1/2 teaspoon crushed red peppers
1 to 2 teaspoons olive oil
1 can (13 3/4 ounces) reduced-sodium beef broth
1 1/2 cups water
1 can (15 ounces) Kidney beans or 1 1/2 cups cooked dry packaged Kidney beans, rinsed, drained
1 can (14 1/2 ounces) Italian-style stewed tomatoes, undrained
1/2 package (16 ounces) frozen Italian vegetables
1 teaspoon dried basil leaves
3/4 cup (3 ounces) small pasta shells
1 cup loosely packed salad spinach
Salt and pepper, to taste

Preparation

Saute onion, pepper, garlic, and red pepper in oil in large saucepan until tender, 3 to 4 minutes. Stir in beef broth, water, beans, tomatoes, Italian vegetables, and basil; heat to boiling. Add pasta and simmer, uncovered, until vegetables and pasta are tender, about 10 minutes.
Stir spinach into soup; simmer 1 to 2 minutes. Season to taste with salt and pepper.
TIPS: Frozen chopped onion and green pepper, and prepared garlic can be used. Soup can be prepared 1 to 2 days in advance; refrigerate, covered. A teaspoon of prepared pesto sauce can be stirred into each bowl of soup.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 784; Fat 2g; % Calories from Fat 7; Carbohydrate 35g; Folate 76mcg; Sodium 482mg; Protein 9g; Dietary Fiber 6g; Cholesterol 0mg

Tuscan Bean Soup Recipe
Makes 6 servings (about 2 cups each)
1 cup chopped onions
1/2 cup celery
3 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon flour
3/4 to 1 teaspoon dried rosemary leaves
1/4 teaspoon dried thyme leaves
2 bay leaves
1 whole cloves
1/4 teaspoon pepper
4 cans (14 1/2 ounces each) low-salt chicken broth
1 can (17 ounces) Baby Lima beans or 1 1/2 cups cooked dry-packaged Baby Lima beans, rinsed, drained
1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1 can (15 ounces) Red beans or 1 1/2 cups cooked dry-packaged Red beans, rinsed, drained
2 tablespoons low-sodium tomato paste
1 1/2 cups cooked regular or quick-cooking barley
1 large russet burbank potato, unpeeled, cut into 1/2-inch pieces
1 cup sliced carrots
1 cup packed sliced spinach leaves

Preparation

Saute onions, celery and garlic in oil in large saucepan 2 to 3 minutes; stir in flour, herbs and pepper and saute until onions are tender, 2 to 3 minutes longer.

Add chicken broth, beans and tomato paste to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 20 to 25 minutes, adding barley, potato, carrots and spinach during last 10 minutes of cooking time. Discard bay leaves.
NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 335; Fat 5g; % Calories from Fat 13; Carbohydrate 60g; Sodium 583mg; Protein 15g; Cholesterol 0mg

U.S. Senate Special Session Bean Soup Recipe
Makes 8 servings (about 1 1/2 cups each)

8 ounces turkey smoked sausage, cut into 1/2-inch slices
1 cup chopped onion
1 cup sliced celery
2 teaspoons minced garlic
1 tablespoon vegetable oil
1 1/2 quarts reduced-sodium chicken broth
2 cups cubed, peeled sweet potatoes
2 cups cubed, peeled baking potatoes
1 can (15 ounces) Navy beans or 1 1/2 cups cooked dry-packaged Navy beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
3/4 teaspoon dried thyme leaves
1 bay leaf
1 1/2 to 2 teaspoons salt
1/2 teaspoon pepper

Preparation

Saute smoked sausage, onion, celery and garlic in oil in Dutch oven until sausage is browned, 5 to 8 minutes.
Add remaining ingredients and heat to boiling; reduce heat and simmer, covered, until potatoes are tender, 10 to 15 minutes.

NOTE: Although BEAN recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 307; Fat 6g; % Calories from Fat 18; Potassium 726mg; Carbohydrate 44g; Folate 160mcg; Sodium 1288mg; Calcium 88mg; Protein 20g; Dietary Fiber 9g; Cholesterol 36mg

Soups and Stews Recipe | Bean Recipes