“It won’t amount to a hill of beans.” Or so the saying goes, but let me show you three reasons why trivializing the worth of beans is not called for. This power-house food is great for your budget and full of robust flavor.
First, going meat free for one meal a week is a breeze when adding beans as the foundation of your dish. Compare a one pound bag of dry beans to one pound of ground beef. Beans weigh in at about $1.50 per one pound bag (canned beans are slightly less), as the ground beef prices start at $3 to $4 dollars per pound and rises from their based on the grade of the beef. That is a money-saver for any grocery bill.
Then we have the nutrition factor. A good source of protein and a low glycemic index food, beans are also rich in fiber so that full, satisfying feeling lasts. Beans also provide essential B vitamins and iron. When beans are mixed with ingredients such as rice, corn or couscous, a complete protein is formed. Each group has certain amino acids that the other group lacks, therefore bringing the two together makes a perfect protein union.
Lastly, the ease in which it takes to bring dinner together. Whether you pick up a bag or open a can
of beans for dinner, you are sure to please a hungry family. With the wide variety of beans to choose from, flavor combinations will abound. Try this recipe for a fun bean taco dinner tonight.
Black Bean, Rice and Corn Tacos
Note: You can use left over rice from a previous meal, open a can of black beans, and have dinner ready in no time.
- 1 cup uncooked white rice
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 2 16-ounce cans of black beans, rinsed and drained
- 1 (14.5 ounce)can diced tomatoes
- 1 (4 ounce) can chopped green chilies
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 8 (6 inch) flour tortillas, warmed
- 1/2 cup shredded Monterey Jack cheese
- 1 large ripe avocado, peeled and sliced
- Cook rice according to package directions. Once rice is finished set aside.
- In a skillet, combine olive oil, onion and garlic and sauté until tender
- Stir in the beans, tomatoes, chilies and seasonings.
- Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken.
- Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese.
- Fold one side of tortilla over filling. Garnish with avocado.