Bronco Beans
This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.
- 1 hour 45 minutes
- 4 Servings
- $6.00 - $8.99
Bronco Beans
This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.
- 1 hour 45 minutes
- 4 Servings
- $6.00 - $8.99
Ingredients
- 1 tablespoon vegetable oil
- 2 yellow onions
- 1 bell pepper
- 2 jalapeno peppers
- 4 cloves garlic
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon chili powder
- 4 cans (15.5 ounce) assorted low-sodium beans, including black, kidney, white, and chickpeas
- 2 cans (14.5 ounce) low-sodium diced tomatoes
- 1 1/2 cups water
Steps
Put the pot over medium heat and when it is hot, add the oil.
Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.
Add the drained beans, tomatoes and 1 1/2 cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 1/2 hours. If the mixture gets too thick, add the remaining 1/2 cup water.
Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days.
Garnish with cilantro and/or low-fat plain yogurt.
Ingredients
Serving Size: 2 cups
| Nutrients | Amount |
|---|---|
| Total Calories | 514 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 90 g |
| Dietary Fiber | 28 g |
| Total Sugars | 15 g |
| Added Sugars included | 0 g |
| Protein | 29 g |
| Minerals | |
| Calcium | 284 mg |
| Potassium | 1752 mg |
| Sodium | 676 mg |
| Copper | 948 mg |
| Iron | 10 mg |
| Magnesium | 196 mg |
| Phosphorus | 546 mg |
| Selenium | 11 mcg |
| Zinc | 3 mg |
| Vitamins | |
| Vitamin A | 34 mcg RAE |
| Vitamin B6 | 1.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 68 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 45 mcg |
| Folate | 247 mcg DFE |
| Thiamin | 0.6 mg |
| Riboflavin | 0.5 mg |
| Niacin | 4 mg |
| Choline | 139 mg |
Source:
- MyPlate
- U.S. Department of Agriculture