What are some low fat recipes using red kidney beans?!
Answers: they taste great in salad
Ground turkey is popular these days.. You can make a great chili cutting out the fat by using turkey..
Cook turkey--drain
little bit of olive oil or cooking spray, saute up onions peppers and garlic. Add a can of tomato paste and water (as much as desired for consistency). Let simmer for 20 mins or so,
spice up with some chili powder salt and pepper
Add can of beans with the juice (don't drain) and turkey.. simmer for another 5-10 mins and you have yourself some really aw some chili..
Its really weird because you don't even know it's turkey!
Mix them with several other kinds of beans, to make a bean salad.....add pasta if you wish.
Also, chili made with kidney beans and substituting frozen turkey for the hamburger is very low fat. I use frozen turkey for all recipes that call for hamburger, and they taste just as good...promise!
Try the following
Spicy kidney bean soup
2 tbsp olive oil
? large onion, chopped
? red pepper, chopped
1 garlic clove, chopped
pinch cayenne pepper
pinch chilli powder
? can red kidney beans, rinsed and drained
100ml/3?fl oz hot vegetable stock
100ml/3?fl oz milk
1 tbsp chopped fresh parsley, to garnish
Method
1. Heat the oil in a saucepan, place the onion, pepper and garlic into the pan and cook until softened.
2. Add the cayenne pepper, chilli powder and kidney beans to the pan and cook for a further 3-4 minutes.
3. Add the stock and milk to the pan and cook for 5-6 minutes.
4. Using a hand blender, blend the soup until smooth.
5. To serve, pour the soup into a bowl and garnish with the parsley
or Chilli bean casserole
225g/?lb uncooked red kidney beans
1.1L/2pt water for soaking
1.1L/2pt water for boiling
1 tbsp olive oil
225g/?lb onion, peeled and finely chopped
1 clove garlic, crushed
225g/?lb mixed vegetables, scrubbed and chopped (e.g. celery, pepper, carrot)
2.5g/? tsp dried basil
2.5g/? tsp ground cumin
1.25g/?tsp chilli powder
1 x 400g/14oz tin tomatoes, liquidised
2 tbsp tomato purée
45g/3 tbsp red wine
50g/2oz bulgar wheat
570 - 900ml/1 - 1?pt stock (liquid reserved from cooking the beans)
juice ? lemon
salt and freshly ground black pepper
Method
1. Soak the beans overnight in water, drain and rinse well. Bring them to the boil fast for at least 10 minutes so that any toxins on the outside of the beans are destroyed. Then cover the pot and simmer for a further 35 - 40 minutes. If you find that the water tends to boil over, it helps to add 1 tsp oil.
2. When the beans are soft, drain and reserve the stock for use later.
3. Heat the oil in a large saucepan, gently fry the onions and garlic for a few minutes and then add the chopped vegetables, beans, basil and spices.
4. Stir well and cook for 5 minutes as this helps seal in the flavour and some of the nutrients.
5. Next add the tomatoes, tomato purée, red wine, bulgar wheat and 570ml/1pt of stock. Bring the mixture to the boil, cover the pan and simmer for about 30 minutes.
6. Add the lemon juice and seasonings and increase the stock level if you like your casseroles fairly liquid, then cook for a further 20 - 30 minutes.
7. If you want to cook this dish in the oven, transfer the mixture, after bringing it to the boil, to a casserole and cover. It will take about 50 - 60 minutes at 180C/350F/Gas 4.
8. Remember to add the lemon juice and seasoning half-way through the cooking time. Serve hot.
or Bean and tomato stew with garlic bread, griddled vegetables and basil oil
For the bean stew
1 tbsp olive oil
200g/7oz tinned kidney beans, rinsed and drained
200g/7oz tinned plum tomatoes, drained
1 garlic clove, finely chopped
1 spring onion, finely chopped
pinch cayenne pepper
salt and freshly ground black pepper
For the garlic bread and griddled vegetables
2 tbsp olive oil
1 slice white crusty bread
1 spring onion, sliced in half lengthways
1 courgette, sliced into 4 lengthways
1 garlic clove, peeled
salt and freshly ground black pepper
For the basil oil
1 garlic clove, chopped
handful fresh basil leaves
1 tbsp olive oil
salt and freshly ground black pepper
Method
1. For the bean stew, place all the bean stew ingredients into a pan and bring to the boil. Reduce the heat and simmer for 4-5 minutes. Season, to taste, with salt and freshly ground black pepper.
2. For the garlic bread and griddled vegetables, heat a griddle pan until hot. Drizzle the bread, spring onion and courgette slices with olive oil and chargrill until the bread is toasted and the vegetables are tender. Rub the hot toast with the garlic clove and season the spring onion and courgette with salt and freshly ground black pepper.
3. For the basil oil, place the garlic, basil and oil into a small food processor, season with salt and freshly ground black pepper and blend until smooth.
4. To serve, place the bean stew into a bowl and drizzle with basil oil. Serve the garlic bread and griddled vegetables alongside.
One of my favorites is a Persian stew called Ghormeh Sabzi.
Makes 6 servings
Preparation time: 25 minutes
Cooking time: 3 hours
2 large onions, peeled and thinly sliced
2 pounds lamb shank or 1 1/2 pounds deboned leg of lamb cut in 2-inch pieces, or 2 pounds chicken legs, cut up
1/2 cup oil
1 1/2 teaspoons salt
1/4 teaspoon freshly ground
black pepper
1/2 teaspoon turmeric
1/3 cup dried kidney beans
4 whole dried Persian limes (limu-omani), pierced
4 cups finely chopped fresh parsley or 1 cup dried
1 cup finely chopped fresh chives or
scallions or 1/4 cup dried
1 cup finely chopped fresh coriander
1 cup chopped fresh fenugreek leaves or 1/4 cup dried
2 tablespoons dried Persian lime powder (limu-omani) or 4 tablespoons fresh lime juice
1. In a Dutch oven, brown onions with meat or chicken in 3 tablespoons oil. Add salt, pepper, and turmeric. Pour in water—4 cups for meat or 2 cups for chicken. Add kidney beans and whole dried Persian limes. Bring to a boil, cover and simmer for about 30 minutes for meat or 10 minutes for chicken over low heat, stirring occasionally.
2. Meanwhile, fry the chopped parsley, chives or scallions, coriander, and fenugreek in the remaining oil over medium heat for 20 minutes, stirring constantly or until the aroma of frying herbs rises (this stage is very important to the taste of the stew).
3. Add the sauteed herbs and lime powder or juice to the pot. Cover and simmer for another 2 1/2 hours for meat and 1 1/2 hours for chicken over low heat, stirring occasionally.
4. Check to see if meat and beans are tender. Taste the stew and adjust seasoning. Transfer to a deep casserole; cover and place in a warm oven until ready to serve.
5. Serve hot from the same dish with chelow, saffron-steamed rice. Nush-e Jan!
Note: You can make your own dried Persian lime powder, powdered limu-omani, from a whole dried Persian lime (limu) by removing the seeds and grinding the remainder to a powder in a food processor. Fenugreek leaves and dried Persian limes are available in Iranian specialty shops.
A dried mixture of herb stew is available in Iranian specialty stores. Just add it in step 3.
Variation: 1 pound fish fillet may be substituted in the last 30 minutes of cooking in place of the meat, or 12 ounces cooked kidney beans with their water may be substituted in the last 15 minutes of cooking. In this case reduce the water to 2 1/2 cups.
Note: If using dried herbs, place a sieve in a bowl of lukewarm water and soak the herbs for 20 minutes. Remove the sieve from the bowl and use the herbs.
Cajun Red Beans and Rice
1 cup instant rice, uncooked (instant has less colories!)
1 can (15 ounces) red kidney beans, drained and rinsed
? cup 96% fat-free ham, cubed or smoked sausage
1 ? cups water
1 can (14 ounces) fat-free reduced-sodium chicken broth
? cup tomato paste
1 teaspoon Cajun seasoning
1/8 teaspoon ground red pepper
? teaspoon olive oil
1 medium green bell pepper, chopped
? cup onion, chopped
? cup sliced celery
1. Combine rice, beans, ham, water, chicken broth, tomato paste, Cajun seasoning and red pepper in a large pot. Bring to a boil.
2. Reduce heat to low, cover and simmer for 15 minutes.
3. Heat oil in medium skillet over medium heat until hot.
4. Add bell pepper, onion and celery.
5. Sauté for 5 minutes.
6. Add vegetables to rice mixture and simmer for 10 minutes or until rice is tender.
Tip: If vegetable/rice mixture should become dry add a small amount of water. Add hot pepper sauce if desired.
Makes 4 servings. Per Serving: Calories 335, Fat 3 g, Cholesterol 5 mg, Sodium 611 mg, Carbohydrate 66 g, Protein 17 g.
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