Do you count on beans for their health-promoting benefits?
“Beans” actually refers to the whole legume family: chickpeas (gar-banzos), lentils, peanuts, and soybeans—as well as black, kidney, lima, navy, and pinto beans, and many others.
Legumes are well known for their protein and fiber benefits, especially in meatless dishes. Count on them for phytoestrogens that may be cancer protective and for folate, which protects against birth defects and may be heart-healthy, too. Feel gaseous when you eat beans? See July 27.
Try to enjoy beans at least twice weekly.
Healthy Cajun Beans and Rice
- 1 tablespoon vegetable oil
- 1⁄2 pound turkey sausage or other low-fat smoked sausage, cut in 1⁄2-inch-thick slices
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 2 cloves garlic, minced
- 6 cups cooked rice
- 15-ounce can kidney beans, drained and rinsed (or 1 1⁄2 cups cooked dry-packaged kidney beans)
- 1 15-ounce can navy or Great Northern beans, drained and rinsed (or 1 1⁄2 cups cooked dry navy or Great Northern beans)
- 14 1⁄2-ounce cans Cajun-style stewed tomatoes
- 1 teaspoon dried oregano
- 1⁄2 teaspoon hot pepper sauce
1 cup thinly sliced green onions Heat oil in a large skillet over medium-high heat until hot. Add sausage, onion, green pepper, and garlic. Cook, stirring, 7 to 10 minutes or until sausage is browned and onion is tender. Add rice, kidney beans, navy beans, tomatoes, oregano, and hot pepper sauce. Cook and stir 2 to 3 minutes more until well blended and thoroughly heated. Sprinkle with green onions, and serve immediately. Makes 12 servings.
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