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Phase 1 Recipes Legumes
See Phase 1 Soups for recipes using beans and peas in soups. See Bean Salads for All Phases for bean salad recipes. See Crock Pot Recipes for All Phases for crock pot recipes using beans.
Pizza Beans Four servings.
1 can (19 ounces) Progresso kidney beans, rinsed and drained* 1 cup meatless pasta sauce (with no added sugar) 1 cup shredded part-skim Mozzarella cheese (4 ounces) 1 tablespoon grated Parmesan cheese Thinly sliced onions and/or green bell pepper (optional)
Preheat oven to 375 degrees. Lightly oil a 9-inch pie pan or spray with a nonstick cooking spray. Spread beans evenly in pan. Spoon sauce over beans. Top with Mozzarella cheese and sprinkle with Parmesan cheese. Spread the sliced onions and/or bell pepper over the top, if desired.
Bake uncovered for 20 minutes or until cheese is melted and sauce is hot and bubbly.
*NOTE: If you can’t find the Progresso 19-ounce can of beans, use two 15-ounce cans and measure out 2¼ cups of beans and save the remainder for topping a salad. Or make a larger recipe and use two 15-ounce cans beans, 1 1/2 cups sauce, 1 1/2 cups (6 oz) Mozzarella, 2 tablespoons Parmesan, and bake in a casserole dish (I use a 10-inch-square white Corningware dish).
Quick Southwestern Black BeansFour servings. 2 teaspoons canola oil 1 small red onion, chopped (about 1/2 cup) 1 clove garlic, minced (or 1/2 teaspoon minced jarred garlic) 2 teaspoons chili powder 1 teaspoon ground cumin 1 can (15 ounces each) black beans, rinsed and drained 1/4 cup water or broth 1/4 cup chopped fresh cilantro (or 1 tablespoon dried) 1 to 2 tablespoons lime juice (fresh or bottled) Heat oil in a large nonstick skillet over medium heat. Add the onions and sauté for 4 minutes, or until soft. Add the garlic, chili powder, and cumin and sauté for 1 minute. Stir in the beans and water or broth (and cilantro if using dried). Cook, stirring occasionally, for 5 minutes, or until the beans are heated through and most of the liquid has evaporated. Remove from heat and stir in the cilantro (if using fresh) and lime juice.
Creole Limas From Pillsbury's Say Yes to Less cookbooklet.
9-ounce pkg. frozen baby lima beans 2 medium tomatoes, peeled, cut into wedges (or chunks) 1/2 cup diced green pepper 1/4 to 1/3 cup chopped onion 1/4 teaspoon garlic powder 1/4 teaspoon basil leaves 1/8 teaspoon pepper 3 drops hot pepper sauce (or more to taste) Optional: salt to taste*
Rinse lima beans under running water until separated and partially thawed. Place in saucepan and add remaining ingredients. Cook, uncovered or partially covered, for about 10 to 15 minutes or until beans are tender and tomatoes are cooked down. Five 1/2-cup servings.
*Note: Original recipe doesn't call for salt, but I use it. Water can be added if it starts getting dry (depends on the juiciness of the tomatoes). I don't peel the tomatoes.
Creole Limas 2 MizFrog’s version, adapted from above recipe. I make this every Thanksgiving. This is also a good potluck dish.
2 10-ounce packages frozen baby lima beans 1 tablespoon olive or canola oil 1 green pepper, diced (about 1 cup) 1/2 to 3/4 cup chopped onion 1 can (14.5 oz.) petite-diced tomatoes (do not drain) 1/4 cup water 1/2 teaspoon garlic powder 1/2 teaspoon dried basil leaves 1 teaspoon Konriko Creole seasoning
Rinse lima beans under lukewarm water until separated.
In a large pot or Dutch oven, sauté onion and green pepper in the oil for a few minutes, until onions are translucent. Add remaining ingredients; bring to a boil, lower heat, and simmer, uncovered or partially covered, for 10 to 15 minutes or until beans are tender, stirring occasionally.
Serve in a 1.5-quart serving dish. Can be made ahead and reheated in microwave just before serving.
Note: For more “fire,” add a few drops of hot pepper sauce. More water can be added, if needed to keep beans from getting too dry.
Italian Lima BeansSix servings. 4 cups water 1 pound dried lima beans (about 2 cups) 2 teaspoons salt 1/2 cup sliced ripe olives 1/4 cup grated Parmesan or Romano cheese 1 teaspoon dried basil leaves 1 medium onion, finely copped (about 1/2 cup) 1 medium green pepper, chopped (about 1 cup) 1 large can (15 ounces) tomato sauce Heat water, beans, and salt to boiling in Dutch oven. Boil 2 minutes. Remove from heat. Cover and let stand 1 hour. Add enough water to beans to cover if necessary. Heat to boiling; reduce heat. Cover and simmer until tender, 1 1/4 to 1 1/2 hour (do not boil or beans will burst). Add more water during cooking if necessary.
Drain beans. Mix with remaining ingredients in ungreased 2-quart casserole. Bake uncovered in 375-degree oven until hot and bubbly, about 30 minutes.
Riad’s Succulent White Beans Serves 4 to 6. From Chef Riad Aamar as published in Parade Magazine.
12 ounces dried white beans 8 cups water 2 bay leaves 2 tablespoons olive oil 2 large cloves of garlic, sliced 4 springs fresh sage or thyme 3 ripe plum tomatoes, quartered 2 cups defatted chicken broth Salt and pepper to taste 2 tablespoons chopped flat-leaf parsley
Rinse the beans and soak in tepid water overnight. Rinse and drain in several changes of cold water. Place the beans in a large, heavy pot. Add the 8 cups of water and the bay leaves. Bring to a boil, reduce heat to medium, and simmer until the beans are tender but not mushy, about 40 to 45 minutes, skimming any foam that rises to the surface. Drain beans (discarding bay leaves) and set aside.
Place the olive oil in another heavy pot and cook the garlic over medium-low heat until lightly browned. Add the sage or thyme, drained beans, tomatoes, and broth; cook over medium heat for 5 minutes. Season with salt and pepper to taste and garnish with chopped parsley. Serve immediately.
Three-Bean Delight You can serve this dish hot or cold.
1 can kidney beans, rinsed and drained 1 can garbanzo beans, rinsed and drained 1 can lima beans, rinsed and drained 1 to 1 1/2 cups chopped onion 1 cup chopped green pepper 2 to 3 tablespoons olive oil
If serving hot, sauté the onion and green pepper in the oil, add beans, and heat thoroughly. Add a bit of water, if necessary, to keep from sticking.
If serving cold for a bean salad, add a few drops of lemon juice or vinegar or bottled Italian dressing (with 2 grams or less of sugars).
Lima Beans with Yellow Squash
1 small onion, chopped 1 tablespoon margarine 2 cups frozen baby lima beans 2 fresh yellow squash (about 8 ounces total) 1/2 cup fat-free chicken (or vegetable) broth 1/2 cup fat-free half-and-half or skim (or 1%) milk Salt and pepper, to taste
Sauté onion in margarine in medium saucepan until tender, 5 to 8 minutes. Stir in lima beans, yellow squash, broth, and half-and-half; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes. Season to taste with salt and pepper.
Easy Black Bean Bake
2 cans (15 to 16 oz each) black beans, drained and rinsed 1/4 cup finely chopped onion 1 cup (no sugar added) salsa (the thick-sauce type)* 1/4 teaspoon black pepper 1 cup (4 ounces) shredded, reduced-fat Cheddar cheese (I use Kraft 2%) 1 tablespoon olive oil
Preheat oven to 350 degrees F. Oil a 1 1/2-quart baking dish with the olive oil. Put remaining ingredients in a large bowl and mix well. Pour into baking dish and bake about 30 minutes, or until hot and bubbly.
*Note: If you use salsa with thin, watery-type juices, the juices will settle on the bottom and the top could dry out. Other low fat cheeses can be used.
Mexican Black Beans (or Pinto Beans)Eight servings.
4 cups water (or enough to cover beans by about 2 inches) 2 cups dried black or pinto beans (1 pound package) 1/2 cup chopped onion 1/4 cup vegetable oil 1 teaspoon salt 1 teaspoons ground cumin 2 garlic cloves, crushed (or use 1 teaspoon crushed garlic from jar)
Mix the water and beans in a 4-quart Dutch oven. Cover and heat to boiling. Boil 2 minutes and remove from the heat; let stand for 1 hour. Drain and rinse.
Sauté onion in the oil until translucent. Add just enough water to the beans to cover. Stir in the sautéed onions, salt, cumin, and garlic. Heat to boiling. Cover and reduce heat. Simmer gently, stirring occasionally, until the beans are very tender, about 2 hours (add water during the cooking time if necessary).
Drain the beans. Beans can be covered and refrigerated up to 10 days.
Southwestern Baked Beans
2 or 3 cans black beans 1 teaspoon dried oregano 1 teaspoon cumin 1 teaspoon chili powder 1/4 teaspoon salt Dash ground black pepper 1 tablespoon red wine vinegar 1/2 cup salsa (with no added sugars) 2 tablespoons fresh cilantro, chopped 1/4 cup chopped onion 2 tablespoons water
Preheat oven to 350 degrees F. Spray a 1 1/2 quart baking dish with cooking spray. Mix all ingredients together except water, then bake for 30 minutes at 350 degrees. Add 2 tablespoons water, and bake for 10 more minutes.
Adjust seasonings as desired.
Iron Skillet BBQ Baked Beans Recipe by MizFrog.
2 tablespoons canola or olive oil 2 cans (14.5 oz each) Great Northern beans, drained and rinsed if desired 1/4 teaspoon ground black pepper 1/2 cup chopped onion 1/2 cup chopped green pepper 1/2 to 1 teaspoon liquid smoke 1/4 to 1/3 cup Wicker’s Original (or Mesquite Flavor) Marinade and Baste*
Preheat oven to 350 degrees F. Sauté onion and pepper in the oil in an iron skillet with deep sides. Add remaining ingredients, stir, and bake for about 30 minutes, or until hot and bubbly.
Note: Can sauté and mix in any skillet, then pour into a casserole dish to bake.
*Shake the bottle well before measuring, as the spices settle to the bottom. Can use other sugar-free, thin BBQ sauce if Wicker's is not available in your area. Or make your own using recipe on the Marinades-Mixes-Sauces-Seasonings page.
Iron Skillet Boston Baked Beans
2 tablespoons canola or olive oil 3/4 cup chopped onion 3 cans (14.5 oz each) Great Northern beans, drained and rinsed 1 1/2 teaspoons dry mustard powder 1/2 teaspoon ground black pepper 3/4 cup sugar-free maple syrup 1/2 teaspoon liquid smoke (or more to taste)
Preheat oven to 350 degrees F. Heat oil in large iron skillet with deep sides. Sauté onion in the oil until translucent. Add remaining ingredients, stir, and bake for 20 to 30 minutes, or until hot and bubbly.
If it seems too juicy, that's okay, as it will thicken as it sets.
Spicy Black-eyed Peas From Prevention’s SBD forum.
2 tablespoons or so of olive oil 1 onion, chopped 1 clove of garlic, minced 1 teaspoon each (or to taste) of dry mustard, cumin, and chili powder 1 15 oz. can chopped tomatoes 1 15 oz. can black-eyed peas* Hot sauce, to taste Salt and pepper, to taste
Sauté the onion and garlic in olive oil. Once the onions are soft, add in the powdered spices. Add the tomatoes and black-eyed peas. Simmer for 15 minutes or so. Add the hot sauce, salt, and pepper, then simmer a bit longer.
Red-Hot Black-eyed Peas From Cooking With Faith by Faith Ford.
1 tablespoon olive oil 1 garlic clove, minced or passed through a garlic press 1 pound fresh black-eyed peas, shelled and sorted or 1 package (16 oz) frozen, or 3 cans (15-oz each), rinsed and drained 1 cup chicken broth, canned or homemade, or water 1 (15-oz) can diced tomatoes or 1 1/2 cups chunky salsa (preferably fresh from the prepared foods section of the grocery store) 1/2 teaspoon salt 1/4 teaspoon hot sauce
In a wide saucepan over medium-high heat, warm oil. Add the garlic and sauté for 1 to 2 minutes. Add the peas and broth or water and bring to a boil. Reduce the heat to low, cover, and simmer gently for 10 minutes.
Stir in the tomatoes, salt, and hot sauce and simmer until the peas are tender (not mushy) and the sauce is reduced, 10 to 20 minutes. Serve hot. Or you can let them cool, cover, and refrigerate for up to 2 days, then reheat in their liquid.
Chick Peas and Okra Cut off the tips and the stems of the okra. Also, make sure you wash the cut okra thoroughly; otherwise, too much of the okra “liquid” will get into the dish.
3 tablespoons trans fat free margarine, such as Brummel & Brown spread 1 large onion, chopped finely 2 cloves of garlic, crushed 1 pound fresh okra 1 can (15 ounces) chickpeas, drained 3 tomatoes, chopped 1 green chili pepper, seeded and finely chopped (optional) 1 teaspoon ground cumin Salt and pepper to taste
In a frying pan, melt the margarine and sauté the onion and garlic until the onion is lightly browned. Add remaining ingredients and heat through, stirring occasionally.
Chick Peas and Zucchini
2 tablespoons olive oil 1 medium zucchini, halved and sliced (about 6 ounces) 1 red or yellow onion, diced 1 red pepper, diced 1 can (15 oz) chick peas, drained 1 clove garlic, crushed (or 1 teaspoon crushed garlic from jar) 1 tablespoon chopped fresh oregano (or 1 teaspoon dried) 1 tablespoon chopped fresh basil (or 1 teaspoon dried) 2 small plum tomatoes, chopped
Heat oil in large skillet over medium heat. Add zucchini, red pepper, and onion; stir-fry about 2 minutes.
Add chick peas, garlic, oregano, and basil. Cook, covered, for about 5 minutes, or until veggies are done. Stir occasionally, adding enough water to prevent drying out.
Add chopped tomatoes, cover, and heat just until tomatoes are hot. Serve immediately.
Spicy Refried Beans Makes about 5 cups. From http://www.pcrm.org/health/recipes.
These beans are flavorful with no added fat.
1 1/2 cups dry pinto beans 4 garlic cloves, minced or pressed 1 1/2 teaspoons cumin 1/4 teaspoon cayenne 1 onion, chopped 1 cup crushed or finely chopped tomatoes 1 4-ounce can diced green chilies 1/2 teaspoon salt
Clean and rinse beans, then soak in about 6 cups of water for 6 to 8 hours. Discard soaking water, rinse beans and place in a large pot with 4 cups of fresh water, minced garlic, cumin, and cayenne. Simmer until tender, about 1 hour.
Heat ½ cup of water in a large skillet. Add onion and cook until soft, about 5 minutes. Stir in tomatoes and diced chilies. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.
Add cooked beans, including some cooking liquid, a cup at a time to tomato mixture. Mash some of the beans as you add them. When all the beans have been added, stir to mix, then cook over low heat, stirring frequently, until thickened. Add salt to taste.
Spicy Pinto Beans with Lindsay Olives Makes 6 (3/4 cup) servings. From www.lindsayolives.com.
2 cloves garlic, minced 2 teaspoons olive oil 2 (16 ounce) cans pinto beans, rinsed and drained 1/2 cup chunky salsa 1 teaspoon ground cumin 1 (6 ounce) can Lindsay® Large Black Ripe Pitted Olives, drained 1/4 cup low fat shredded Monterey Jack or low fat Mexican blend cheese 2 tablespoons chopped cilantro
Cook garlic in oil in a medium saucepan over medium heat 1 minute. Add beans, salsa and cumin; bring to a simmer and cook 3 minutes, adding water if necessary. Drain olives; cut crosswise in halves and stir into bean mixture. Simmer 2 minutes or until heated through. Transfer to serving dish; top with cheese and cilantro.
This page on-line September 21, 2003
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