Fat Tuesday's Skinny Red Beans

This is one of my favorite, quick, go-to recipes when I can’t figure out what to have for dinner. What makes it so easy is that I usually have all the ingredients on hand. And if I am really pressed for time, I can substitute quinoa for brown rice because it only takes 10-15 minutes to cook. This recipe comes from the Moosewood Restaurant Low-Fat Favorites cookbook.

 

(Servings: 4-6)

Ingredients:

  • 2 cups chopped onions
  • 1 tablespoon minced garlic
  • 2 teaspoons extra-virgin olive oil
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped bell peppers (use a variety of colors)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried marjoram
  • Pinch of cayenne, or more to taste
  • 3 cups chopped fresh or canned tomatoes (28-ounce can)
  • 1 1/2 cups cooked or canned kidney beans (15-ounce can, drained)
  • 1 tablespoon Dijon mustard
  • 1 cup fresh or frozen okra (optional)
  • Salt and ground black pepper to taste
  • Chopped fresh parsley or mince scallions

Instructions:

  1. Combine the onions, garlic, and olive oil in a soup pot. Cover and sauté on medium heat for about 8 minutes, stirring occasionally, until the onions are softened.
  2. Add the carrots, celery, bell peppers, oregano, thyme, basil, marjoram, and cayenne. Cover and cook for another 5-10 minutes, stirring to prevent sticking.
  3. When the vegetables are just tender, stir in the tomatoes, kidney beans, mustard, and okra, if desired.
  4. Simmer gently for 5-10 minutes.
  5. Add salt and pepper to taste and serve topped with parsley or scallions.

Menu Suggestions: Serve these beans over brown rice or in bowls as a stew with corn bread and a side of sautéed kale and mushrooms.