The unbeatable bean
Our families have been really trying to make an effort to eat as healthy as possible. Part of that is cutting down on the amount of meat that all of us consume. We try to make meals that are well rounded and as long as you stick to this rule, on the whole you will see your health improve. So we tried our best to find a meal that was both well rounded and light on the pocket book. I mean we are not all made out of money. And with growing families who can afford to always be eating expensive meals.
Here it is I’ve found it. Black Bean Stuffed Peppers. It’s nutritious and delicious. With a side of mexican rice it also tastes fantastic the next day for lunch. This recipe makes four stuffed peppers and that was enough for all five of my family and two lunches the next day. Black beans are so simple and yet are a great whole food. 1 cup of plain black beans has 227 calories and 15 grams of protein. It also comes out with only 1 gram of fat and 0 grams of cholesterol. That same cup of black beans has 60% of your daily requirement of dietary fiber and 64% of your required intake of folate. Equally as great for you with one cup giving you 317% of your daily intake of vitamin C, 96% of your vitamin A and weighing in at only 46 calories. The best part is it’s cheap to make. With one can of black beans costing a mere $0.78, this recipe cost approximately $10.00 for a family of four and that includes the side dish.
Black Bean Stuffed Peppers
(serves 4 – adapted from Spicy Black Bean Stuffed Peppers written by Can You Stay For Dinner- http://www.canyoustayfordinner.com/2010/09/29/spicy-black-bean-stuffed-peppers/)
- 4 small bell peppers- or any kind you’d like
- 1 medium sized onion, diced
- 2 clove garlic, minced
- 1 TBSP olive oil
- 2, 15 oz can black beans, drained and rinsed
- 1/2 cup water
- 1.5 tsp cumin
- 2 tsp chili powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- pinch cayenne pepper for a little heat
- 1 cup sweet corn
- 1 cup shredded Colby Jack cheese, or any cheese you like
- fresh cilantro, salsa, and sour cream for serving (whichever you like)
Preheat oven to 400°F. Cut the top off the peppers and remove all of the seeds. Place them on a baking sheet (standing up) and roast for 15 minutes, until the skins are softened and beginning to blister.
Heat olive oil in a small saucepan set over medium heat. Add your onion and saute for 3 minutes, until beginning to soften and turn translucent.
Add garlic and stir constantly for 30 seconds, until fragrant.
Stir in your black beans along with the water.
Add your cumin, chili powder, paprika, salt, and cayenne and corn. Stir, cover the pot, reduce the heat to low and simmer the beans for at least 15 minutes, but up to 30 minutes.
Divide the bean mixture evenly among the two peppers and sprinkle with cheese.
Broil for 3 minutes, until the cheese is melted and bubbling. Garnish with fresh cilantro, salsa, and sour cream if you’d like.