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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I always wanted to be a cowboy, and Jedi Knights are basically cowboys in space, right?"
-Liam Neeson, Actor

The refrigerator light goes on...

The key is to cook the beans fast for about ten minutes on medium-high heat. Stir them often in that first ten minutes and then reduce the heat to very low and simmer, covered. Stir them only occasionally. The stirring will break up a few beans and help thicken the sauce.

Legumes

As with the wide variety of cabbages you can find in the market there are lots of different legumes (some of which you probably didn't think were related to each other).

In botany the term legume has two meanings. Legume is a species of plant but the term also refers to any fruit that develops seeds lined up in a pod (most often the pod splits open down a seam on one side like "peas in a pod"). Legumes are also known as Pulses.

Legumes are great sources of protein and fiber.


 

Cowboy Pinto Beans



Servings = 4 | Serving size =about 1 1/4 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe will keep well in the refrigerator for 3-4 days. Reheat gently. (Also good cold.)

1 tsp canola or olive oil
1 medium white onion (diced)
1 medium green bell pepper (diced)
2 15 ounce can no salt added pinto beans (drained and rinsed)
2 cups water
1 Tbsp tomato paste
1 Tbsp molasses
1 tsp chili powder
1/2 tsp salt
fresh ground black pepper (to taste)
1/2 tsp cumin

Place the oil in a pan over medium-high heat. Add the onion and sauté for three minutes. Add the bell pepper and cook for another two minutes.

Add the beans, water, tomato paste, molasses, chili powder, salt, pepper and cumin and stir. Cook on medium high for about 5 minutes.

Reduce the heat and simmer on low for about 45 minutes or until the sauce thickens. Stir them occasionally while they are simmering.

Serve.

Nutrition Facts

Serving size = about 1 1/4 cup

Servings = 4

.

Amount Per Serving

Calories 129 Calories from Fat 15
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 1%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 305mg 2%
Total Carbohydrates 23g 8%
    Dietary Fiber 7g 27%
    Sugars 4g  
Protein 6g  
Vitamin A 7% Vitamin C 43%
Calcium 5% Iron 11%
Vitamin K 6 mcg Potassium 466 mg
Magnesium 51 mg