Prep time: 20minutes | Cooking time: 45 minutes | Servings: 16
Ingredients
- 3 cups dried pinto beans (cooked) or 2 cans cooked beans (drained and rinsed)
- Nonstick cooking spray
- ½ cup chopped celery
- ½ cup chopped onion
- 1 large green bell pepper, chopped
- 2 medium tomatoes, chopped
- 1 cup water
- 2 garlic cloves, chopped
- ⅛ tsp ground black pepper
Live Well Tips
- Pinto beans were originally grown by Native Americans throughout the southwest North America, Mexico and Central America.
- Beans are a great source of fiber and protein, but are low in fat and have no cholesterol.
- Rinse canned beans under cold water to get rid of extra salt.
Directions
- Wash hands with soap and water.
- Cook the dried beans as directed on the package, until they are soft. Set aside. If using canned beans, drain and rinse canned beans and set aside.
- Spray a large saucepan with nonstick cooking spray, and preheat over medium heat. Cook celery, onion, and green pepper until soft, about 5 minutes.
- Add tomatoes, water, and seasonings to vegetable mixture. Bring to a boil. Add beans, and return to a boil.
- Cover and cook over low heat until flavors are blended and liquid is absorbed away, about 15 minutes. Stir once in a while to prevent from sticking. Serve with rice
Cook Together! Making Recipe with Kids
Beans are a great meatless source of protein for any child over 6 months old. With limited prep and only a few ingredients, this is an awesome dish to make with the kids!
Easy Tasks
- Gather ingredients and equipment
- Wash fresh foods, drain, and pat dry
Intermediate Tasks
- Drain and rinse canned beans
- Measure and place all ingredients into pot
Difficult Tasks
- Chop celery, onion, bell pepper and tomatoes
- Peel garlic cloves
- Stir ingredients in pot
Nutrition Facts
Serving size 1/2 cup: Calories–133; Protein–6g; Carbohydrate–20g; Total Fat–0g; Saturated Fat–0g; Cholesterol–0mg; Fiber–6g; Sodium–205mg
Adapted from Honoring the Gift of Heart Health Manual for American Indians and Native Alaskans