COOKIN' WITH THREE SISTERS

BEAN RECIPES

©2000 Oneida Indian Nation.

BEAN RECIPES

BEAN DIP

8 ounces pinto beans
2 cloves garlic, minced
1 onion, chopped cilantro, to taste
1 1/2 teaspoon cumin
dash cayenne pepper
1 cup fat free sour cream
olive or canola oil to cover bottom of pan

Soak beans overnight. Bring to a boil and simmer until tender, about 45 minutes. In a fry pan, saute onions and garlic. Add beans and spices, mashing as they cook. Remove from heat. Puree in a blender and add the sour cream. This recipe can be varied in many ways by using different beans and spices.

Yield: 1 1/2 - 2 cups

HERB WAX BEANS

1 pound trimmed wax beans
2 tablespoons slivered almonds
1 tablespoon fresh lemon juice
2 teaspoons Olive oil
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon dried basil
1 teaspoon black pepper

Preheat oven to 450 degrees Fahrenheit. Combine all ingredients in a cake pan and mix.
Bake for 10 minutes or until beans are browned. Stirring occasionally.

Yield: 4 (1 cup) servings
Nutrition per serving: calories 83, percent calories from fat 43%, carbohydrates 11.3 g., sodium 302 mg., cholesterol 0 mg.

SUMMER BEAN AND BARLEY SALAD

1 1/2 cups baby lima beans
1 cup cut green beans (1 inch pieces)
1 cup cut wax beans (1 inch pieces)
2 cups cooked barley, cooled and fluffed with a fork
1/2 cup diced red onion
1/2 cup diced green pepper
1/2 cup diced celery
1/3 cup red wine vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 clove garlic, minced
1 teaspoon anchovy paste (optional)

In a large saucepan, over high heat, bring 1 1/2 quarts water to a boil. Add the lima beans, green and wax beans. Cook for 8 minutes or until just tender. Drain and rinse with cold water. shake off excess water. Transfer to a large bowl.

Add the barley, diced red onion, green pepper and celery. Toss lightly.

In a small bowl, wisk together the vinegar, olive oil, mustard, garlic and anchovy paste. Pour over the salad and toss well. Refrigerate for 1-2 hours before serving.

Yield: 5 (1 cup) servings
Nutrition per serving: calories 188, percent calories from fat 23%, sodium 160 mg, cholesterol 0 mg.

SKILLET CHICKEN WITH VEGGIES

4 skinned chicken breast halves
1 cup chicken broth
1 tablespoon chopped fresh parsley
1 teaspoon dried rosemary
1 teaspoon crushed thyme leaves
1 dash of garlic powder to taste
1 large yam or sweet potato peeled and cut up 1 cup fresh green beans (whole)

Cook chicken on top of the stove in a non-stick skillet until browned. Add the remainder of ingredients and heat to a boil. Cover and cook on low heat approximately 20 minutes or until done.

Yield: 4 servings
Nutrition per serving: calories 188, percent calories from fat 7 %, carbohydrates 10 g., sodium 224 mg., cholesterol 72 mg.

PINTO BEAN CASSEROLE

1 1/2 cups freshly cooked pinto beans, drained
1/2 cup diced green pepper
2 scallions, minced
1 teaspoon olive oil
2/3 cup diced tomato
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/2 cup egg substitute
1/4 cup (1-2 ounces) reduced fat sharp cheddar cheese

In a large saucepan over medium heat, saut green pepper and minced scallion in olive oil for 5 minutes, or until soft. Stir in the drained pinto beans, tomato, chili powder, oregano and coriander. cook, stirring constantly, for 2 minutes. Remove from heat and stir in the egg substitute.

Coat a 2 cup casserole with vegetable cooking spray. Add the bean mixture and spread evenly. Sprinkle with shredded cheese. Bake at 375( F for 20 minutes, or until the filling is set.

Yield: 2 servings
Nutrition per serving: calories 260, percent calories from fat 20%, sodium 221 mg, cholesterol 9 mg.

GREEN BEAN CASSEROLE

2 pkgs. (9 oz ea.) frozen French cut green beans
1 1/2 cups chopped onions
1/2 cup sliced, canned mushrooms, drained
1/4 cup water
1, 10.5 oz. can reduced-fat cream of mushroom soup
1 tsp. low-sodium soy sauce
1 tsp. garlic powder
1/2 cup skim milk
1/2 cup cornflake crumbs

Place green beans, onions and water in a microwave-safe casserole. cover and microwave on HIGH 10 minutes, stirring once halfway through. Drain when done.
In a small bowl, combine soup, skim milk, soy sauce and garlic powder.
Add the soup mixture to the beans and mix.
Top the casserole with cornflake crumbs and bake for 20-30 minutes at 350F, until the top is golden brown and beans are tender.

Yield: 6 servings
Nutrition per serving: calories 118, percent fat calories 14%, sodium 619 mg., cholesterol 2.6 mg.

CHUNKY VEGETARIAN CHILI

1 tsp. olive oil
1 cup chopped onions
1 cup chopped green pepper
1/2 cup chopped celery
2 cups cubed potato (about 3 medium)
1 15-16 oz. can pinto beans rinsed & drained
1 15-16 oz. can black beans, rinsed & drained
1 cup sliced fresh mushrooms
1 cup cubed zucchini squash
1 14.5 oz can no-added-salt whole tomatoes, undrained and chopped
1 6-oz. can no-added-salt tomato paste
1 1/2 cups water
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. black pepper

Coat a large Dutch oven with vegetable cooking spray, add oil and heat until hot. Add chopped onions, green pepper, celery; saut 4-5 minutes, or until vegetables are crisp-tender. Add beans, potatoes and next nine ingredients; stir well. Bring to a boil, cover, reduce heat and simmer 30 minutes or until potatoes are cooked through. Stir occasionally while cooking.

Yield: 2 quarts (eight 1-cup servings)
Nutrition per serving: calories 170, percent fat calories 5%, sodium 386 mg., cholesterol 0 mg.

HEALTHY THREE BEAN SALAD

1/3 Cup white vinegar
2 tablespoons defatted chicken broth
2 tablespoons white grape juice
2 tablespoons sugar
1 teaspoon celery seed
1 clove garlic, minced
1 8-ounce can cut waxed beans, drained
1 8-ounce can cut green beans, drained
1 8-ounce can red kidney beans, drained
1/2 Cup onion, finely chopped
1/2 Cup green pepper, chopped

In a small bowl, combine the first six ingredients to make the dressing. In a large bowl, combine the three types of beans, onions and peppers. Add the dressing and stir gently until combined. Cover and chill in the refrigerator at least 4 hours before serving to blend the flavors.

Yield: 6 servings
Nutrition per serving: calories 77, percent fat calories 4%, sodium 430 mg, cholesterol 0 mg.

BEAN AND RICE CASSEROLE

1 tablespoon olive or cannola oil
3 cloves garlic, minced
1 medium onion, chopped
2 cups fresh mushrooms, sliced
1 large green pepper, seeded and diced
1 large red pepper, seeded and diced
1 28-ounce can crushed tomatoes
2 1/2 cups cooked black beans or kidney beans
2 cups whole kernel corn
1 cup uncooked long grain rice
1/4 Cup water
1 tablespoon chili powder
1 teaspoon dried oregano
3/4 Cup shredded part-skin mozzarella cheese
1/2 Cup shredded reduced fat cheddar cheese 3 tablespoons chopped fresh parsley
dash cayenne pepper

In large oven-proof skillet, heat oil over medium heat. Add garlic and onion and cook until soft. Add peppers and mushrooms, cook for another 5 minutes. Add remaining ingredients except cheese and parsley. Reduce heat and simmer, covered, for 20-25 minutes until rice is tender. Uncover, sprinkle cheese on the mixture and heat in a preheated 350 degree Fahrenheit oven for 15-20 minutes or until cheese melts. Sprinkle with chopped parsley before serving.

Yield: 12 (1 cup) servings,
Nutrition per serving: calories 230, percent calories from fat 23%, sodium 357 mg, cholesterol 12 mg.

THREE SISTERS ENCHILADAS

12 corn tortillas
1 1/2 Cups bean puree (see bean dip recipe)
vegetable oil spray
1 medium onion, chopped
2 cloves garlic, minced
1 red and 1 green pepper, sliced thin
1 quart tomato sauce
1 zucchini or summer squash, diced
2 tablespoons cilantro
1/2 Cup reduced fat shredded cheddar or Monterey Jack cheese

Saute onions, garlic, peppers and squash in oil until tender. Add tomato sauce and cilantro. Turn heat down and simmer for 15 minutes. Coat a casserole dish with vegetable oil spray and line with half the tortillas Spread bean dip over tortillas and top with cheese. Add remaining tortillas. Add tomato squash sauce on top and bake covered for 1 hour at 350 degrees Fahrenheit.

Yield: 8
Nutrition per serving: calories 288, percent calories from fat 15%, sodium 737 mg, cholesterol 4 mg

SEASONED GREEN BEANS WITH TOMATOES

4 cups (2 inch) cut green beans (about 3/4 pound)
1 teaspoon olive oil
1/2 cup sliced green onions
4 garlic cloves, crushed
2 cups plum tomato, seeded and thinly sliced (about 3/4 pound)
2 tablespoons chopped fresh basil or 2 teaspoons dried basil
1/4 teaspoon salt
1/8 teaspoon pepper

Steam green beans, covered, 5 minutes or until tender. Drain well, and set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; saute 1 minute. Add green beans; saute 3 minutes. Add tomato and remaining ingredients; saute 2 minutes.

Yield: 4 (1 cup) servings
Nutrition per serving: calories 72, percent calories from fat 20%, sodium 164 mg, cholesterol 0 mg.

BARBEQUE BAKED BEANS

3 cups dried Great Northern beans
8 cups water
1 1/4 cups chopped onion
1 cup barbecue sauce
3/4 cup packed brown sugar
1/4 cup molasses
1 tablespoon prepared mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon garlic powder
4 slices turkey bacon, cut crosswise into 1/4 inch strips

Sort and wash beans; place in a large ovenproof dutch oven. Cover with water to 2 inches above beans, and bring to a boil. Cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans, and return to pan. Add 8 cups water and onion, and bring to a boil. Cover, reduce heat, and simmer 2 hours or until beans are tender. Preheat oven to 350 degrees. Drain bean mixture; return to pan. Add barbecue sauce and remaining ingredients; stir well. Cover and bake for 1 hour.

Yield: 16 (1/2 cup) servings
Nutrition per serving: calories 198, percent calories from fat 11%, sodium 400 mg, cholesterol 9 mg.

MEATLESS CHILI

1 cup dried pinto or kidney beans
3 cups water
1 tablespoon vegetable oil
2 cups chopped onion
1 green bell pepper, chopped
2 cups chopped tomatoes
1 6-ounce can no-salt added tomato paste
3/4 cup water
3 tablespoons chili powder
1 tablespoon cider vinegar
2 teaspoons minced garlic
1 teaspoon oregano
1 teaspoon cumin
1/2 teaspoon ground pepper
1 bay leaf

Place beans and 3 cups of water in saucepan. Bring to boil and cook 2 minutes. Do not drain. Set aside for 1 hour, then return beans to heat, adding water to cover if necessary. Simmer for 1 hour, or until beans are tender. Drain and set aside.

Heat oil in a large, deep skillet or stockpot over medium-high heat. Add onion and bell pepper. Cook until onion is translucent. Add beans and remaining ingredients. Bring to a boil. Reduce heat and simmer 1 1/2 hours, stirring occasionally. Remove bay leaf before serving.

Yield: 8 servings
Nutrition per serving: calories 119, fat 3 gm., sodium 50 mg., cholesterol 0mg.

BLACK BEAN SALAD

1 1/2 tablespoons minced fresh cilantro
1 tablespoon chopped fresh parsley
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (15-ounce) can black beans, rinsed and drained
1/2 cup chopped tomato
1/4 cup diced peeled avocado
2 tablespoons chopped green onions
1 tablespoon chopped seeded jalapeno pepper
4 cups gourmet salad greens

GREEN BEANS AND PEPPERS

1 cup low-sodium chicken broth
4 cups fresh whole green beans or 16 oz. package frozen green beans
1 tablespoon margarine
1 medium red pepper cut into strips
1û4 teaspoon garlic powder (optional)
salt and pepper to taste (optional)
2 tablespoons chopped parsley

DAVE'S BEAN SOUP

1û2 pound dried Great Northern beans
1û2 pound dried lima beans
8 cups water
1 8 oz. can tomato sauce
2 pounds reduced-fat, low salt ham, cut into cubes
1 cup chopped onion
2 tablespoons beef-flavored bouillon granules
1 clove minced garlic
4 medium carrots, cut into 1û2 inch pieces
2 stalks celery, cut into 1û2 inch pieces
1 cup instant mashed potato flakes