Bronco Beans
This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.
Ingredients
US
Metric
- 1 tablespoon vegetable oil
- 2 yellow onions (peeled and chopped)
- 1 bell pepper (cored, seeded, and chopped)
- 2 jalapeno peppers (chopped)
- 4 cloves garlic (peeled and chopped)
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon chili powder
- 4 cans (15.5 ounce) assorted low-sodium beans, including black, kidney, white, and chickpeas (drained and rinsed with cold water)
- 2 cans (14.5 ounce) low-sodium diced tomatoes (including the liquid)
- 1 1/2 cups water
Steps
- Put the pot 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 1/2 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 1/2 hours. If the mixture gets too thick, add the remaining 1/2 cup water.
- Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days.
- Garnish with cilantro and/or low-fat plain yogurt.
Nutrition (per serving)
| Calories | 514 |
|---|---|
| Protein | 29.0 g |
| Fat | 7.0 g |
| Carbs | 90.0 g |
| Fiber | 28.0 g |
| Sodium | 676 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)