1 can pinto beans
1 can black beans
1 can garbanzo beans (chickpeas)
2+ cloves of garlic
Salt-free seasoning spice (Mrs. Dash)
1 C roasted veggies (green and/or red peppers, zucchini,
yellow squash, diced eggplant, or any other favorites)
Hot pepper to taste
Combine all beans in sauce pan and heat (if using fresh beans, soak overnight, cook in 2 cups water per cup of beans until soft). Cut up roasted veggies, and add to beans. Process or blend all ingredients together to the consistency you prefer: nearly whole beans, slightly lumpy or creamy smooth. Simmer 20 minutes. Serve with lettuce, tomato, salsa, fat-free soy cheese and other trimmings, in soft tortillas (whole wheat or corn tortillas have less fat) or in baked corn taco shells or toasted pita bread rounds.
You can use this bean recipe instead of meat for a taco filling and as a dip with fat-free corn chips.
6 servings, each: Calories 116, Fat 0.56 g. (4% cff), Carbohydrate 21.6 g., Protein 7.1 g.
Healing Heart HintTo make very low fat crispy taco shells: drape low-fat corn tortillas over two wires of an oven rack in an upside-down U and bake until crisp in a warm oven (325° F.) about 10 to 15 minutes or when color starts to darken. Cool and stuff.
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©2000 Dr. Neal Pinckney Healing Heart Foundation