Beans pack a big nutritional punch in a little package. They are a nutritious, sustainable ingredient that will help lower your food costs. To help support our meatless Monday goal, we serve over six varieties of beans at our schools including pinto, garbanzo, kidney, and black beans. With this many choices, we offer many meat-free entrees that provide a great source of protein and fiber. Try one of our favorite Grow Fit “bean” dinners at home tonight. All contain 10 ingredients or less, are ready in under an hour, and highlight a different bean or two.
Baked Bean Loaded Potato Skins
4-6 Baking Potatoes, washed and dried
1 can vegetarian baked beans, rinsed
½ C cheddar cheese
- Preheat oven to 375 degrees F.
- Prick the potatoes several times with a fork. Set on microwave safe plate and microwave for 5 minutes, rotate, and microwave for another 5-7 minutes. Remove from microwave and slice lengthwise.
- Scoop a small amount of potato out of each one so that you have an indentation. (You can save this potato and use later for something else.)
- Lay baked potatoes on baking sheet skin side down.
- Scoop ¼ cup of beans onto each baked potato half.
- Sprinkle a small amount of cheese on top.
- Bake for 20 minutes until golden brown.
Beany Enchilada Casserole
15 oz can refried beans
15 oz can black beans
1 C cheddar cheese or Colby jack cheese
6 whole grain tortillas (1 oz ea)
15 oz can enchilada sauce
1 bell pepper, diced
- Preheat oven to 350 degrees F.
- Spread ½ of the enchilada sauce in the bottom of a 9x13” baking pan.
- Warm diced pepper in microwave for one minute.
- Place three of the tortillas on top of the enchilada sauce and spread half of the refried beans on top.
- Combine the remaining enchilada sauce, peppers and black beans.
- Spread half of the pepper mixture on top of the refried beans. Sprinkle with ½ of the cheese.
- Repeat layering with remaining tortillas, refried beans, pepper mixture, and remaining cheese.
- Bake for 35 minutes or until bubbly. Let stand for 5 minutes before cutting.
Vegetarian Bean Chili
2 cans kidney beans (15 oz each)
2 cans pinto beans (15 oz each)
2 cans diced tomatoes (15 oz each)
1 can tomato sauce (15 oz)
1 Tbs chili powder
1 tsp coriander
1 tsp oregano
- Combine beans and seasonings in a large pot.
- Stir in tomatoes and tomato sauce. Mix well.
- Bring to a boil. Reduce heat and cover. Simmer slowly, stirring occasionally, until thickened. About 30-45 minutes.
Spanish Chickpea Stew
1/3 C vegetable oil
1 C diced onions
1 Tbsp minced garlic
1 Tbsp paprika
¼ Tsp ground cumin
1 lb frozen spinach, thawed & drained
1 15-oz can chickpeas (garbanzo beans), drained and rinsed
1 ½ C diced tomatoes
4 C vegetable stock
1 Tbsp vinegar
- Heat oil over medium heat in a large pan. Sauté garlic and onion until translucent. Add the paprika and cumin and sauté for 30 seconds.
- Add the spinach and sauté until heated through, then add the chickpeas, tomatoes and stock. Bring to a boil and then turn down to a simmer. Cook for 15 minutes.
- Add the vinegar as well as any salt and pepper to your liking.
- Serve as a stew with whole grain bread for dipping or over brown rice.