Beans are excellent sources of fiber, folate, plant protein, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper, all while being naturally low in sodium. They are also inexpensive.
Now that we’ve spilled the beans about their nutritional value, why not give the following recipe a try?
1 tablespoon extra-virgin olive oil
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
1 medium onion, chopped
4 cloves garlic, minced
16 ounces reduced-sodium vegetable broth
1 cup uncooked brown rice
1/2 teaspoon cumin
1/8 teaspoon turmeric
1 can (15 ounces) black beans, drained and rinsed (or use no-salt-added)
12 ounces corn kernels, no-salt-added canned, or frozen, thawed
1 can (4 ounces) mild green chilies, diced
1 can (14 ounces) diced tomatoes, drained
Salt and freshly ground black pepper, to taste
- In medium pot, heat oil over medium-high heat. Add peppers, onion and garlic, and sauté for about 4 minutes.
- Stir in broth, rice, cumin and turmeric. Bring to boil.
- Reduce heat, cover and simmer for 45 to 50 minutes, or until rice is tender. (Do not stir during this time).
- Gently stir in beans, corn, chilies and tomatoes. Heat through and let stand 5 minutes.
- Season to taste with salt and pepper, and serve.
Makes 8 servings. Serving size = 1/8 of recipe. Amount per serving: 220 calories, 3g total fat (0g saturated fat), 42g carbohydrates, 7g protein, 6g dietary fiber, 70mg sodium.
Source: American Institute for Cancer Research