Tag Archives: beans

Mexican Casserole

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This casserole tastes just like nachos, without the chips! It’s cheesy and flavorful and easy to make. You can adjust the ingredients to suit your family’s tastes. It would be a great recipe to take to your next potluck too! This recipe will serve about 4 people.

Ingredients
1 tablespoon vegetable oil
1 package ground turkey (1.5 pounds)
2 tablespoons diced onion
1 tablespoon chili powder
1 tablespoon cumin
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper
Salt and pepper to taste
1/2 cup chopped green onions, divided
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1/2 cup black beans
1 – 1 1/2 cups shredded cheese (your favorite)
1/4 cup chopped black olives
Sour cream
Tortilla chips (optional)

Heat the oil in a skillet, over medium-high heat. Add the turkey and cook thoroughly. Stir in the diced onion, chili powder, cumin, oregano, garlic powder, crushed red pepper, salt, and pepper. Remove the skillet from the heat.

Preheat the oven to 375 degrees.

Spread the cooked turkey in the bottom of an 8-inch square baking dish (or similar sized dish). Sprinkle half of the green onions over the turkey, and then top with the salsa and black beans. Sprinkle the shredded cheese over the top.

Bake for about 10-15 minutes, or until the cheese is melted and bubbling. Garnish with the rest of the green onions, olives, and a dollop of sour cream. Serve with tortilla chips, if desired.

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Turkey Chili

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Mmm, there’s something about a warm bowl of chili on a cold day. It’s flavorful and filling, and it warms you up from the inside. Chili is a versatile dish too, because you can change the ingredients to adjust the flavor, and make it as healthy (or unhealthy) as you like. My chili is in the healthy category since I make it with ground turkey and I throw in a few veggies too. My husband, who is a chili purist, told me that he loves my chili but he wishes that I would stop adding vegetables – to which I laughed heartily. Feel free to adjust the seasonings to your liking. The spices in this recipe are kid-friendly, but you may want to add some of your favorite hot sauce if you want to turn up the heat.

Ingredients
2 tablespoons olive oil
1 package ground turkey (about 1 1/2 pounds)
1/2 cup diced carrots
1/2 of a large onion, chopped
2 ribs of celery, diced
3 cloves of garlic, minced
3 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon paprika
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Salt and pepper to taste
1 14.5-ounce can diced tomatoes
2 cups water
2 tablespoons tomato paste
1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed (kidney beans are good too)
1 cup chopped fresh spinach

Add the olive oil to a large pot over medium-high heat. Add the ground turkey and cook thoroughly (about 7 minutes), while stirring to break up the large pieces.

Add the carrots, onions, celery, garlic, chili powder, cumin, paprika, cayenne pepper, salt, and black pepper to the pot and stir to combine. Cook, stirring frequently, for about 3-5 minutes, or until the vegetables begin to soften.

Stir in the diced tomatoes (with juice), water, tomato paste, cannellini beans, and pinto beans. Bring to a boil and cover, reduce heat, and simmer for about 1 hour. A few minutes before serving, stir in the spinach and cook until the spinach is wilted. Serve hot, with your favorite corn bread.

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Red Beans and Rice

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When the weather starts to cool down, I crave warm meals that are full of flavor, like red beans and rice. The addition of sausage makes this a hearty meal that will warm you up from the inside out. This is a “one-pan” recipe (my favorite kind!), and the most time consuming part of preparing the meal is chopping up the vegetables. If you like spicy food, then increase the amount of cayenne pepper and add your favorite hot sauce to give this recipe some extra kick.

Ingredients
2 tablespoons olive oil
1 pound smoked sausage (I used turkey kielbasa), sliced
1 onion, chopped
1/2 cup chopped sweet peppers, or bell pepper
1 rib of celery, chopped
1/2 cup diced carrots
1 small yellow squash, sliced
2 (15 ounce) cans dark red kidney beans, drained, but not rinsed
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1 cup diced fresh tomatoes
1 clove garlic, minced
1 teaspoon paprika
Dash cayenne pepper (or more if you like it spicy)
1 teaspoon sea salt
1 teaspoon ground black pepper
Cooked rice

Heat oil in a large skillet over medium-high heat. Add sausage, onion, peppers, celery, and carrots and sauté until sausage is browned and the veggies begin to soften (the bottom of the pan should develop some “brown bits”, but make sure it doesn’t burn).

Add yellow squash, kidney beans, canned and fresh tomatoes, garlic, paprika, cayenne pepper, salt and ground black pepper. Stir together, reduce heat to low, cover and let simmer for 25 to 30 minutes. Serve over hot rice and enjoy!

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Zesty Quinoa and Beans

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I have not forgotten you, my vegetarian friends! Despite the copious amounts of meat that you’ve witnessed on my blog, I actually love meatless dinners. My carnivorous family tolerates about one meat-free dinner a week; any more would cause them to bang their knives and forks on the table chanting “We want meat, we want meat, we want meat!!”

This is one of my favorite “veg” recipes because it’s tasty and it uses super-healthy quinoa (pronounced Keen-wah). This is a good introductory recipe to quinoa because the quinoa is balanced with the familiar flavors and textures of the other ingredients.

Fun fact: quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids, and just a 1/2 cup of quinoa will provide a child’s daily protein needs.

Ingredients
1 tablespoon olive oil
1/2 cup onion, chopped
1 red bell pepper, chopped
2-3 cloves of garlic, minced
3/4 cup uncooked quinoa
1 1/2 cups vegetable or chicken broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
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1 cup frozen corn
1 (15-ounce) can black beans, rinsed and drained
1/2 cup cilantro, chopped

Using a fine-mesh strainer, rinse the quinoa thoroughly to remove the bitter-tasting coating (saponin). The manufacturer may have already done this for you, but an extra rinse won’t hurt.

Heat the olive oil in a large saucepan over medium heat. When the pan is hot (you will start to smell the olive oil) add the onion and bell pepper and sauté until tender. Add the garlic and quinoa to the pan and then pour in the broth. Stir in the cumin, cayenne pepper, salt, and pepper.

Bring the mixture to a boil. Cover the pan, reduce the heat to low, and simmer about 20 minutes.

Stir the frozen corn into the saucepan, and continue to cook for about 5 minutes, until heated through. Mix in the black beans and cilantro and serve hot.

The small amount of cayenne pepper adds more flavor than heat, so my husband usually adds some hot sauce for a little kick.

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