15 Feb Heart-Healthy Bean-Based Recipes for American Heart Month
It’s American Heart Month, and for this week’s PHMP Online Knowledgebase article, we’ll be sharing some heart-healthy recipes courtesy of the American Heart Association.
Typically, recipes are organized by meal and dish—but we’re changing things up. Instead, we’re focused on the ingredients, specifically, meals and dishes that center on beans and legumes. That way, you can focus on your health and your grocery store shopping convenience!
Black Bean Salad
- 1 15.5-ounce can no-salt-added or low-sodium black beans, drained
- 1 15-ounce can no-salt-added or low-sodium whole-kernel corn, drained
- 3/4 cup frozen corn (thawed)
- 1 medium bell pepper (diced)
- 1 medium tomato (diced)
- 1/2 cup red onion (diced)
- 1 teaspoon minced garlic (from jar)
- 2 teaspoons chopped cilantro
- 2 tablespoons cider vinegar
- 3 tablespoons extra virgin olive oil
- Juice of 1 medium lime
Can also be used as a salsa!
- In a large salad bowl, toss together all the ingredients. Chill for at least 1 hour before serving.
- 1 1/2 tablespoons canola or corn oil
- 1 medium or large onion, chopped
- 20 ounces ground skinless turkey breast
- 2 large garlic cloves, minced (or 1/2 teaspoon garlic powder)
- 2 teaspoons chili powder
- 1/2 teaspoon pepper
- 1/2 teaspoon ground cumin
- 1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
- 1 15.5-ounce can no-salt-added black beans, rinsed and drained
- 1 14.5-ounce can no-salt-added diced tomatoes, undrained
- 1 3/4 cups fat-free, low-sodium chicken broth
- 1 cup frozen whole-kernel corn
- 1 6-ounce can no-salt-added tomato paste
- 4 medium green onions (green part only), sliced
- In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chopped onion for 3 minutes, or until soft, stirring occasionally.
- Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
- Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.
Artichoke, Spinach and White Bean Dip
- 2 cups artichoke hearts
- 1 tablespoon black pepper
- 4 cups chopped spinach
- 1 teaspoon minced dried thyme
- 2 cloves garlic, minced
- 1 tablespoon minced fresh parsley
- 1 cup cooked white beans
- 2 tablespoons grated parmesan cheese
- 1/2 cup reduced-fat sour cream
If you’re wary of sour cream, use 1/2 cup of Greek yogurt instead!
- Heat oven to 350 degrees.
- Mix all ingredients together. Put in a glass or ceramic dish and bake for 30 minutes.
- Serve with vegetables or whole-grain bread or crackers.
White Bean Hummus Wraps with Avocado and Bell Pepper
- 15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
- 1 Tbsp. lemon juice
- 3 Tbsp. water
- 1/4 tsp. ground, sweet paprika
- 1/4 tsp. ground black pepper
- 1 medium tomato (thinly sliced)
- 1 medium cucumber (thinly sliced)
- 1 bell pepper (seeded, thinly sliced)
- 1 avocado (peeled, pit removed, sliced)
- 4 handfuls lettuce
- 4 (10-inch) whole-grain, low-fat wraps
For the white bean hummus
For the wraps
- Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
- Puree until the mixture is smooth, about 1 minute.
- Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
- Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.
- Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.