Bronco Beans
This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.
- Yield
- 8 Servings
- Serving size
- 1 serving
- Rating
- 3.60 of 5 (77 ratings)
Food groups
- Vegetables: 2 cups
Ingredients
- 1 tablespoon vegetable oil
- 2 yellow onions (peeled and chopped)
- 1 bell pepper (cored, seeded, and chopped)
- 2 jalapeno peppers (chopped)
- 4 cloves garlic (peeled and chopped)
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon chili powder
- 4 cans (15.5 ounce) assorted low-sodium beans, including black, kidney, white, and chickpeas (drained and rinsed with cold water)
- 2 cans (14.5 ounce) low-sodium diced tomatoes (including the liquid)
- 1 1/2 cups water
Directions
- Put the pot over medium heat and when it is hot, add the oil.
- Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.
- Add the drained beans, tomatoes and 1 1/2 cups water and raise the heat to high and bring to a boil.
- Lower the heat to low and let cook, partially covered, for 1 1/2 hours.
- If the mixture gets too thick, add the remaining 1/2 cup water.
- Serve immediately or transfer to a container once cooled.
- Cover and refrigerate up to 2 days.
- Garnish with cilantro and/or low-fat plain yogurt.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 236.66 |
| Total Fat | 3 g |
| Saturated Fat | 0.61 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 42.27 g |
| Dietary Fiber | 15.13 g |
| Total Sugars | 8.97 g |
| Added Sugars included | 0 g |
| Protein | 13.13 g |
| Calcium | 134 mg |
| Potassium | 882 mg |
| Sodium | 281.56 mg |
| Copper | 0 mg |
| Iron | 5 mg |
| Magnesium | 86 mg |
| Phosphorus | 270 mg |
| Selenium | 4 mg |
| Zinc | 2 mg |
| Vitamin A | 34 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 33 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 30 mcg |
| Folate | 78 mcg |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 79 mg |
Notes
Serve the Bronco Beans with brown rice and apple slices. Use leftovers in a quesadilla or omelet.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bronco-beans. Federal works are public domain in the United States.