BLACK-BEAN-AND-CORN STEW
Garnish this hearty vegetarian stew with sour cream, cheddar cheese, diced red onion, toasted pumpkin seeds, or chopped chives; serve with heated flour tortillas.
Provided by Martha Stewart
Categories Food & Cooking Healthy Recipes Gluten-Free Recipes
Time 45m
Number Of Ingredients 9
Steps:
- In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
- To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
- In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.
Nutrition Facts : Calories 294 g, Fat 7 g, Protein 13 g
BLACK BEAN, CORN AND TOMATO SALAD
Provided by Food Network Kitchen
Time 2h10m
Number Of Ingredients 10
Steps:
- In large pot cover beans with cold water. Bring to a boil. Remove from heat, cover, and let sit for 1 hour. Drain beans and add fresh water to completely cover. Bring to a boil and simmer for 1 hour until beans are tender. Drain. In a serving bowl toss tomatoes with salt and set aside for 10-15 minutes to bring out juices. Add beans, corn, and onion and mix well. Add cilantro, lime juice and oil. Stir to coat. Season with salt, pepper and cayenne to taste. Serve immediately, or set aside for 30 minutes for flavors to intensify.
KIDNEY BEANS AND CORN
Kidney beans, corn, and red onion combine for a delicious dish that works well with rice or quinoa. This could also be served as a very hearty soup or chili.
Provided by Bethany Mulkern Colavito
Categories Side Dish Vegetables Corn
Time 45m
Yield 4
Number Of Ingredients 11
Steps:
- Heat the olive oil in a skillet over medium-high heat, and cook garlic and onion until onion is tender. Stir in the green bell pepper, and cook until tender but firm. Season with cumin, mustard, cayenne pepper, salt, and black pepper.
- Stir the kidney beans with liquid and corn with liquid into the skillet. Bring to a boil, reduce heat to medium, and continue cooking 20 minutes, stirring occasionally. Serve immediately.
Nutrition Facts : Calories 267.3 calories, Carbohydrate 42 g, Fat 8.9 g, Fiber 10 g, Protein 10 g, SaturatedFat 1.2 g, Sodium 564.1 mg, Sugar 4.6 g
KIDNEY BEAN, BLACK BEAN, CORN AND TOMATO STEW
Really tasty, high in protein, low in cost and fast!
Categories Vegetarian Meals Mexican Mexican Vegetarian Meals Vegetarian Vegetarian Vegetarian Meals Dinner Vegetarian Meals Dinner
Yield 7
Number Of Ingredients 10
Steps:
- Put oil in no-stick frying pan
- Heat oil till it spreads across the pan
- add onions and half the garlic
- fry until golden brown
- Open the cans, rinse the beans
- Add both cans of bean
- Using a fork or potato masher, mash the beans repeatedly
- Add the juice of the can of tomatoes
- Mash beans again
- Add tomatoes
- Add chili, cumin, and vinegar
- Mix together and mash again
- Serves 7 people, or leaves you with great leftovers. Goes well with brown rice or whole wheat tortillas (90 calories each). If using tortillas, garnish with salsa and yogurt.
Nutrition Facts : Nutritional Info Servings Per Recipe 7 Amount Per Serving Calories
CORN, TOMATO AND BEAN SALAD
Categories Salad Bean Tomato Vegetable High Fiber Summer Bon Appétit
Yield Serves 4
Number Of Ingredients 9
Steps:
- Combine corn, beans, tomatoes, onion and basil in large bowl.
- Whisk oil, lemon juice, parsley and garlic in small bowl to blend. Stir into corn mixture. Season with salt and pepper. (Can be made 4 hours ahead. Cover and chill. Serve at room temperature.)
SUMMER KIDNEY BEAN SALAD
Quick and easy to throw together. I created this salad for a summer picnic.
Provided by Lisa_P
Categories Salad Beans Bean and Corn Salad Recipes
Time 1h15m
Yield 6
Number Of Ingredients 8
Steps:
- Combine kidney beans, corn, and tomatoes in a salad bowl.
- Whisk together vinegar, brown sugar, cumin, onion flakes, salt, and black pepper in a separate bowl. Spoon liquid from bowl of kidney bean mixture into dressing if needed for extra moisture. Mix until brown sugar has dissolved.
- Pour dressing over bean mixture and stir to combine. Refrigerate at least 1 hour.
Nutrition Facts : Calories 134.6 calories, Carbohydrate 28.5 g, Fat 1 g, Fiber 6.2 g, Protein 6 g, SaturatedFat 0.1 g, Sodium 430.3 mg, Sugar 5.6 g
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