Section Title

Bronco Beans

Bronco Beans

Ingredients
  • 1 tablespoon vegetable oil
  • 2 yellow onions (peeled and chopped)
  • 1 bell pepper (cored, seeded, and chopped)
  • 2 jalapeno peppers (chopped) -- optional ingredient if you want to add a little kick!
  • 4 cloves garlic (peeled and chopped)
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • 1 teaspoon chili powder
  • 4 cans (15.5 ounce each) assorted low-sodium beans, including black, kidney, white, and chickpeas. Drain and rinse with cold water.
  • 1 can 28 ounce low-sodium diced tomatoes (including the liquid)
  • 1 1/2 cups water
     

Serves: 4

Put a pot on the stove 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 ½ 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 ½ hours. If the mixture gets too thick, add the remaining ½ cup water.

Serve immediately, garnishing with cilantro and/or low-fat plain yogurt. As a meal idea, serve the Bronco Beans with brown rice and apple slices.

If you are not using the beans right away, transfer to a container once cooled. Cover and refrigerate up to 2 days. Use leftovers in a quesadilla or omelet.

Nutrition Facts (1 serving):
Calories: 485 kcal
Carbs: 90 g
Protein: 27 g
Sodium: 755 mg

Recipe from the USDA's "What's Cooking" site, USDA Center for Nutrition Policy and Promotion