Tag Archives: beans

Bean and Corn Enchiladas

Posted on by
Reply

Let me start off by saying that this is probably the best spring break weather I’ve ever had.

Gross. This has already felt like the longest winter and now it seems to be never ending. I am so sick of it! I have lots of cute new dresses that I am dying to wear. I want to wear open-toed sandals, run outside and feel the sun on my arms. Not to mention I am getting pale so a little tan would be nice. This is making the internships down South very appealing!

Anyways, on Monday night I made a delicious meal of bean & corn enchiladas. My brother proclaimed, “This is the first vegetarian thing I have eaten that actually left me satisfied.” Haha point taken. Thanks Billy.

These enchiladas are based off the chicken enchiladas that I have made before. If you want to try these with meat, just add a little chicken to the filling. Or here is the original recipe for Skinny Enchiladas.

Bean & Corn Enchiladas

Makes 8 servings

8 whole wheat tortillas

1/2 cup plain, greek yogurt (or lite sour cream is okay)

1/2 cup salsa

4 tbsp diced green chilies

2 cups kidney beans (or whatever beans you have on hand)

1 cup corn

1 jar enchilada sauce

1 package reduced fat Mexican cheese

Optional toppings: greek yogurt, guacamole, etc

1. Preheat oven to 350.

2. In a glass casserole dish, pour half of the enchilada sauce.

3. In a small bowl, mix together green chilies, beans, and corn.

4. In another small mixing bowl mix together the salsa and yogurt.

5. Lay a tortilla flat and smear about 1 tbsp of salsa mixture, 1/4 cup of bean mixture, and a sprinkle of cheese. Roll the tortilla and lay, seam side down, in the dish. Repeat with remaining tortillas.

6. When all tortillas are filled and tightly packed into the glass dish, pour the rest of the enchilada sauce over the tortillas. Cover with remaining cheese.

7. Bake covered in foil for about 20 minutes then remove the foil and bake for 10 minutes more.

8. Add any additional toppings.

9. Serve with a little brown rice and you’ve got a balanced meal. Enjoy!

Quinoa Bean Pilaf

Posted on by
Reply

Quinoa is an amazing whole grain that is high in protein, fiber, and many other nutrients .

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient “grain” once considered “the gold of the Incas.”

It can be used in any dish that calls for rice, couscous, etc. An advantage of quinoa is that it cooks a lot faster than rice.

My favorite way to eat quinoa is this pilaf. It’s really simple and quick to make. It tastes even better as leftovers because the quinoa absorbs all the flavors from the dressing. It can be eaten hot or cold. If you don’t like certain vegetables feel free to add whatever ones you like. I used pinto beans this time because it’s what I had on hand. Sometimes I like to add feta cheese right before I eat it.

Quinoa Bean Pilaf

*Makes 4 -5 servings

1 cup dry quinoa (rinsed in cold water)

2 cups water

1/2 red bell pepper, diced

1/2 cup broccoli, diced

1/3 cup carrots, diced

1 tomato, diced

1/2 cup cooked beans (your choice)

Lemon Herb Vinaigrette* (recipe follows)

In a medium saucepan, add quinoa, water, and vegetables (except for tomato). Bring to a boil, then simmer and cover until all of the liquid is absorbed (about 10-15 minutes). Once cooked, transfer to another bowl and add tomato and beans. Toss together with lemon herb vinaigrette.

Lemon Herb Vinaigrette

2 lemons, freshly squeezed

1-2 garlics, minced

2 tsp dijon mustard

2 tsp dried herbs of choice

salt & pepper

1/4 cup olive oil

Combine all ingredients in a container with a tight fitting lid and shake vigorously until well combined.

You can find red or yellow quinoa. They taste the same, but I think the red is prettier!