Tips for Using Beans

Tips for Using Beans

• Use frozen or canned beans instead of cooking dried beans to save time.
• Substitute mashed beans for half of the ground meat in any recipe to lower the cost.
• Drain and rinse canned beans to reduce sodium. Vary the flavor by adding salt-free spices.
• Spread bean dip or hummus on vegetables, toasted bread, or crackers.

How to Mash Beans

Mashing beans softens the texture, so that the beans easily blend in with other ingredients. When you include beans in your meals, you add protein and fiber for less money (Food and Nutrition Service, 2015).

Here is how to mash beans without using a food processor. Start with cooked beans (canned, frozen, or dried). Place the beans in a bowl and mash with a fork or potato masher until beans form a smooth paste. Or knead beans in a sealed food-grade plastic bag (Nutrition Links, 2011).

When preparing recipes, start with clean countertops and utensils. Wash your hands with soap and water. Rewash hands with soap and water after touching raw eggs. Wash whole produce and herbs under cold, running water.

Chickpea Chocolate Cake

9 servings | serving size: 1/9

Ingredients

• 1½ cups semi-sweet chocolate chips
• 4 eggs
• 1 (15-ounce) can, rinsed, drained chickpeas
• ¾ cup white sugar
• ½ teaspoon baking powder
• Optional toppings: powdered sugar, frosting, or fresh berries

Instructions

1. Preheat oven to 350°F. Grease a 9-inch round cake.
2. Melt chocolate chips in a microwave-safe bowl, stirring occasionally until chocolate is smooth. Set it aside.
3. Crack eggs into a bowl. Rewash hands with soap and water after touching raw eggs. Combine chickpeas and eggs in a food processor or blender and process until smooth.
4. Add sugar and baking powder, blend.
5. Pour in melted chocolate, blend until smooth.
6. Transfer batter to prepared cake pan.
7. Bake for 40 minutes or until a toothpick inserted in the center of cake comes out clean. Cool on a wire rack.

Recipe adapted from EFNEP Favorite Recipes.

 Nutrition Information: Calories 290, Fat 11g, Sodium 130mg, Carbohydrate 46g, Dietary Fiber 5g, Protein 7g

Black Bean Burgers

4 servings | serving size: 1 burger

Ingredients

• 1 can (15.5-ounce) drained, rinsed, low- sodium black beans
• 1 large egg
• ½ cup cooked brown rice
• 2 minced scallions
• 2 Tablespoons chopped fresh cilantro (or basil leaves or a combination)
• 1 peeled and minced clove garlic
• ¼ teaspoon dried oregano or basil
• ½ teaspoon salt or less
• ½ teaspoon black pepper
• 1 teaspoon vegetable oil
• 4 whole wheat buns

Instructions

1. Place beans in a bowl and mash with a fork until chunky.  Add egg. Rewash hands with soap and water. Mix well.
2. Add rice, scallions, cilantro, garlic, oregano, salt, and Mix well until all ingredients are combined.
3. Divide the mixture into 4 equal portions.  Make into 4 patties.
4. Heat oil in a large skillet on high heat. Add burgers and cook 4 to 5 minutes per side until internal temperature reaches 160°F on a food thermometer. Place on a whole wheat bun.

Recipe adapted from Black Bean Burgers, myplate.gov.

Nutrition Information: Calories 270, Fat 5g, Sodium 680mg, Carbohydrate 45g, Dietary Fiber 8g, Protein 12g

Tips

• Substitute any type of cooked or canned beans, rolls or rice that you have on hand.
• Use old-fashioned rolled oats, leftover cooked barley, or Panko breadcrumbs instead of prepared rice.
• Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Bean Enchiladas

4 servings | serving size: 2 enchiladas

Ingredients

• Non-stick cooking spray
• 4 cups cooked pinto beans or 2 (15-ounce) cans drained, rinsed, low-sodium, pinto beans
• 1 Tablespoon chili powder
• 8 (6-inch) flour tortillas
• ½ cup shredded, reduced-fat, Monterey Jack cheese
• Salsa (optional)

Instructions

1. Preheat oven to 350°F.
2. Place beans in a large bowl and mash with a fork until chunky. Stir in chili powder.
3. Place tortillas on a plate and cover with a damp paper towel. Microwave on high for 20 seconds, or until tortillas are soft and warm.
4. Divide bean mixture between tortillas and spread on one side of the tortilla. Sprinkle cheese on bean mixture.
5. Roll tortillas to enclose mixture.
6. Spray a 9- by 12-inch baking dish with non-stick cooking spray.
7. Place enchiladas, seam side down, in baking dish.
8. Cover with foil and bake at 350°F for 20 minutes or until heated through.
9. Optional, serve warm with salsa.

Recipe adapted from Bean Enchiladas, myplate.gov.

Nutrition Information: Calories 540, Fat 13g, Sodium 860mg, Carbohydrate 78g, Dietary Fiber 16g, Protein 30g Tip: Use whole grain tortillas.

References

Nutrition Links. 2011. “Slopping Joes with Beans.” In Penn State Extension Nutrition Links Eating Smart Moving More Cookbook. Penn State Extension.

U.S. Department of Agriculture. 2015. “Eat Right When Money’s Tight.”

Learn more about cooking healthy on a budget! Contact Nutrition Links to see if you are eligible for free nutrition classes: scan this QR code, call 888-778-3535, or email nutritionlinks@psu.edu.