Best 4 Low Fat Black Beans Recipes
Black beans are a versatile and healthy addition to the pantry of any home cook. They are a low-fat source of protein and fiber, and they contain a wealth of vitamins and minerals. Black beans can be used in a variety of dishes, from soups and stews to salads and burritos. They are also a popular ingredient in vegetarian and vegan dishes. Cooking black beans from scratch is a simple process, but it can be time-consuming. However, there are a number of ways to cut down on the cooking time, such as using a pressure cooker or slow cooker. Once cooked, black beans can be stored in the refrigerator for up to a week or in the freezer for up to six months.
Let's cook with our recipes!
CURRIED CHICKPEAS AND BLACK BEANS-LOW FAT
This is a quick and simple vegetarian curry with lots of flavor, tons of protein, and not alot of fat. I recommend using a real flavorful, mild curry powder, or one that you've mixed yourself. My "Simple, Sweet and Mild Curry Blend" works well with this dish. However,if you do like heat, feel free to add some cayenne or crushed red pepper to suit your taste.
Provided by Kozmic Blues
Categories Curries
Time 15m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil in a large, non-stick skillet over medium heat.
- Add onion and ginger and saute about 3 minutes, or until tender.
- Add curry powder and stir to coat onions evenly.
- Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.
- Add black beans, chickpeas and salt to taste.
- Stir to coat beans evenly.
- Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.
- Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.
- Serve warm.
- This dish goes nicely over some jasmine or basmati rice.
LOW FAT CROCK POT MEXICAN CHEESY CHICKEN WITH BLACK BEANS
Make and share this Low Fat Crock Pot Mexican Cheesy Chicken With Black Beans recipe from Food.com.
Provided by KadesMom
Categories Chicken Breast
Time 6h10m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Place all ingredients except cream cheese and sour cream in crock pot.
- Cook on low 6 hours or on high 4 hours.
- Last 45 minutes add sour cream and cream cheese.
LOW-FAT TURKEY CHILI WITH BLACK BEANS
Make and share this Low-Fat Turkey Chili with Black Beans recipe from Food.com.
Provided by bunniew
Categories Poultry
Time 1h15m
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- Heat olive oil in a saucepan over medium-low heat.
- Add the onions, peppers, carrots, and garlic.
- Cook about 8-10 minutes, stirring frequently, until veggies are tender and onions are golden.
- Add the cumin and chili powder, then stir in the turkey, breaking up the meat.
- Once the turkey is cooked through, add the salsa, black beans, chicken broth, and tomato paste.
- Simmer about 45 minutes over medium heat.
- The chili should thicken as the liquid is reduced.
Nutrition Facts : Calories 257.9, Fat 7.5, SaturatedFat 1.7, Cholesterol 44.8, Sodium 460.4, Carbohydrate 30.5, Fiber 10.3, Sugar 5, Protein 19.2
LOW-FAT BLACK BEANS
Adapted from the recipe on the back of a can of Bush's brand black beans. They're a great low-fat side dish for any Mexican fare. Very simple to prepare.
Provided by Michael Wodnicki
Categories Black Beans
Time 15m
Yield 4 cups, 6 serving(s)
Number Of Ingredients 7
Steps:
- Combine all ingredients into a medium saucepan.
- Cover and simmer for 10 minutes or until beans are tender and begin to split.
- Serve immediately.
Tips:
- Soaking the Beans: Soaking the black beans overnight or for at least 4 hours helps to reduce cooking time and makes them more digestible.
- Rinsing the Beans: Rinse the beans thoroughly before cooking to remove any dirt or debris.
- Using Low-Sodium Broth: Opt for low-sodium vegetable broth or water to control the sodium content of the dish.
- Adding Veggies: Incorporate a variety of vegetables like bell peppers, onions, and corn to boost the nutritional value and flavor of the dish.
- Seasoning Wisely: Use a combination of spices like cumin, chili powder, and garlic powder to enhance the taste without adding extra fat.
Conclusion:
Low-fat black bean recipes offer a delicious and nutritious way to enjoy this versatile legume. By following the tips mentioned above, you can prepare flavorful and satisfying black bean dishes that are low in fat and high in fiber, protein, and essential nutrients. Whether it's a hearty soup, a refreshing salad, or a flavorful taco filling, incorporating low-fat black bean recipes into your diet is a smart choice for a healthier lifestyle.
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