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Creole Beans

Try this recipe with red beans or other varieties and serve this main dish with cooked brown rice and a green salad for a complete meal. To learn how to cook dried beans, check out our recipe Cooked Beans.

  • 4 Servings
  • Less than $3.00

Ingredients

  • 1/2 cup celery, sliced
  • 1/2 cup green pepper, chopped
  • 1/2 cup onion, chopped
  • 2 teaspoons vegetable oil
  • 1 can (14.5 ounces) low-sodium tomatoes
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • 2 1/2 cups cooked beans

Steps

1

Wash hands with soap and water.

2

Cook celery, green pepper, and onion in vegetable oil in a large saucepan until soft, about 5 minutes.

3

Break up large pieces of tomatoes. Add tomatoes and seasonings to vegetable mixture.

4

Bring to a boil. Add beans and return to a boil.

5

Cover and cook over low heat until flavors are blended and liquid is cooked away, about 30 minutes. Stir once and a while to prevent sticking.

Ingredients

Serving Size: 1 cup

NutrientsAmount
Total Calories187
Total Fat3 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates32 g
Dietary Fiber10 g
Total Sugars4 g
Added Sugars included0 g
Protein11 g
Minerals
Calcium74 mg
Potassium722 mg
Sodium24 mg
Copper357 mcg
Iron4 mg
Magnesium65 mg
Phosphorus185 mg
Selenium2 mcg
Zinc1 mg
Vitamins
Vitamin A12 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mg
Vitamin C28 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K20 mcg
Folate157 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin2 mg
Choline43 mg

Source:

  • Healthy Eating In Indian Country: Do You Weigh Too Much?
  • USDA Food and Nutrition Service
  • Food Distribution Program on Indian Reservations