Month of March “Special” Food Bank Feature

Bean, Beans, THE MAGICAL FRUIT
THE MORE You EAT THE MORE You TOOT!

Try some of these yummy JSY recipes.

Pinto & Great Northern Beans

PINTO BEAN STEW

Tips:

• Before preparing dried beans, sort through for tiny pebbles or shriveled beans.
• Dried beans need to be soaked before they are cooked.
• The best way to soak dried beans is to cover them in cold water and bring to a gentle boil, turn off heat and allow beans to soak in the water for 1-2 hours. *Do not add salt to the soaking water. Drain water and rinse with fresh water.
• To cook beans, cover soaked beans with fresh water and simmer for 1-2 hours. Do not let the beans dry out, beans should always be covered with water.

Ingredients:
Remember to rinse all fruits and vegetables before using.

• 11/2 cups chopped onion
• 1 bell pepper, chopped
• 2 carrots, chopped
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 can (6 ounces) tomato paste 1 can (14.5 ounces) low sodium chicken broth
• 2 cups cooked pinto beans Salt and pepper to taste

Directions:

1. Add 1/ 2 cup water to a medium pot. Cook the onion, green pepper, carrots and garlic in the water for 5 minutes over medium heat or until soft.
2. Stir in the chili powder, tomato paste, chicken broth and pinto beans.
3. Cook for 20 minutes. Add a little water if the beans start to stick to the bottom of the pot.
4. Serve over hot cooked rice.
5. Refrigerate leftovers.

Makes 6 servings

Fun Facts:

• One pound dried beans (2 cups) equals s to 6 cups cooked beans.
• Beans are an inexpensive source of protein and fiber.
• Dried beans can be kept in an air tight container for a year.

Bean & Tuna Salad

Remember to rinse all fruits and vegetables before using.

Ingredients:

• 2 cups cooked great northern beans
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 can (6.5 ounces) tuna, packed in water, drained
• 2 tablespoons vegetable oil 1 tablespoon lemon juice 1 garlic clove, minced
• Salt and pepper to taste

Directions:

1. Make the salad: In a large bowl, mix beans, onion, tomatoes and tuna.
2. Make the dressing: In a small bowl, mix oil, lemon juice, garlic, salt and pepper. Mix well.
3. Pour the dressing over the salad and serve cold.
4. Refrigerate leftovers.

Makes 4 servings

Chickpeas ( Garbanzo Beans)

Tips:

• Before preparing dried beans, sort through for tiny pebbles or shriveled beans.
• To cook beans, cover with fresh water and simmer 1-2 hours. Beans should always be covered with water or they will dry out. If overcooked, they will fall apart.
• If soaked for 12-24 hours before use, cooking time can be shortened to about 30 minutes. *Do not add salt to the soaking water. Drain water and rinse with fresh water before cooking.

Indian Spiced Vegetables

Remember to rinse all fruits and vegetables before using.

Ingredients:

• 1 tablespoon vegetable oil
• 3 garlic cloves, minced
• 1 onion, chopped
• 1 teaspoon hot sauce (optional)
• 2 tablespoons curry powder ( optional) 1 cup peas
• 1 3/ 4 cups cooked chickpeas
• 1 package (10 ounce) frozen chopped spinach, thawed
• 1 cup plain low fat yogurt salt and pepper, to taste

Makes 8 servings

Chickpea Salad

Remember to rinse all fruits and vegetables before using.

Ingredients:

• 1 1/ 2 cups plain low fat yogurt 2 garlic cloves, minced
• 1 teaspoon sugar
• 1 teaspoon cumin (optional) 1/2 teaspoon chili powder
• 1 3/ 4 cups cooked chickpeas 1 bell pepper, finely chopped 1 cup peas
• Salt and pepper, to taste

Directions:

1. In a medium bowl, mix yogurt, garlic, sugar, cumin and chili powder.
2. Add chickpeas, bell pepper and peas. Stir.
3. Add salt and pepper to taste.
4. Cover and refrigerate for 1 hour.
5. Serve and enjoy!
6. Refrigerate leftovers.

Makes 6 servings

Lentils

Tips:

• Lentils come in many different colors, but brown is most common in the US. Lentils are one of the few legumes that do not need to be soaked.
• To prepare lentils, rinse under cold water before using.
• To keep dried lentils, store in an airtight container for up to 1 year.
• Cook extra lentils and freeze in 1 cup portions.
• Combine cooked lentils, diced green peppers and your favorite seasonings for a great salad.
• Add lentils to your favorite soups and stews.

Lentil and Rice Casserole

Remember to rinse all fruits and vegetables before using.

Ingredients:

• 2 cups chicken broth
• 3/ 4 cup uncooked lentils, sorted and rinsed
• 1 onion, chopped
• 1/2 cup uncooked brown rice*
• 1/2 teaspoon basil, (optional)
• 1/2 teaspoon oregano (optional) 1/2 teaspoon thyme (optional)
• 1/2 cup low fat mozzarella cheese, divided

Directions:

1. Preheat oven to 350°F.
2. In a greased medium baking dish, add the chicken broth, 1 cup water, lentils, onion, brown rice, herbs and 1/ 4 cup mozzarella cheese.
3. Cover and bake for 2 hours.
4. Top with remaining cheese and bake another 2 or 3 minutes uncovered until all cheese is melted.
5. Refrigerate leftovers.
   * If using white rice, reduce water to 3/ 4 cup.

Makes 4 servings

Lentil Spaghetti Sauce

Remember to rinse all fruits and vegetables before using.

Ingredients:

• 1 cup uncooked lentils, sorted and rinsed
• 1 onion, chopped
• 1 can (28 ounces) crushed tomatoes 1 can (8 ounces) tomato sauce
• 1 garlic clove, minced
• 1/ 2 teaspoon oregano ( optional)
• 1 can (4.5 ounces) mushrooms (optional)

Directions:

1. In a pot, add rinsed lentils and onion to 2 cups water.
2. Bring to a boil; reduce heat to low and simmer.
3. Cook until tender, about 30 to 45 minutes (the water will be almost gone). Stir often. Add more liquid if needed.
4. Add remaining ingredients and simmer for 20-30 minutes.
5. Refrigerate leftovers.

Makes 6 servings

Fun Facts:

• Cooked lentils can be stored in an airtight container in the refrigerator for up to 4 days.
• Lentils are high in fiber, which help keep you regular.

Just Say Yes To Fruits and Vegetables is an equal opportunity provider and employer. This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689.
Visit our website at www.jsyfruitveggies.org for more great recipes!