Mediterranean Pinto Beans - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
If you sometimes find it difficult to think of new ways to prepare beans try this easy-to-prepare recipe that tastes great. Enjoy!
Mediterranean Pinto Beans
Prep and Cook Time: Prep and cooking time: 15 min; 30 min to marinate
Ingredients:

• 1 large ripe tomato, seeds and excess pulp removed, diced
• 2 TBS finely minced onion
• 4 medium cloves garlic, pressed
• 1 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• 4 TBS chopped fresh parsley
• pinch red chili flakes
• salt and cracked black pepper to taste
• 2 cups or 1 15 oz can (BPA free) pinto beans, drained and rinsed
• Optional: 1/2 of 2 oz can rinsed and chopped anchovies

Directions:

1. Mince onions and press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Mix together all ingredients, except beans, in a bowl.
3. Drain and rinse bean well. Toss beans with rest of ingredients. Let marinate for about 30 minutes before serving.

Serves 2 Printer Friendly Version of Mediterranean Pinto Beans
In-Depth Nutritional Profile for Mediterranean Pinto Beans
Healthy Food Tip

What is the nutritional difference between home-cooked dried beans and canned beans?

While I am not a big fan of canned vegetables, since their canning process destroys many nutrients, from a nutritional perspective (let alone for the sake of convenience) I do like canned beans; the reason is that whether beans are canned or cooked at home, there needs to be extensive cooking and therefore the nutrient difference is not as great as it is for canned vs. home-cooked vegetables. Therefore, if canned beans are more convenient for you, by all means go ahead and enjoy them. I would suggest looking for those that do not contain additives or too much salt (100-200 milligrams per serving is a good target) and, if possible, feature beans that are organically grown. Whether organic or non-organic, however, you'll definitely want to rinse them off with cool water so that you'll be able to enjoy the beans themselves and eliminate, as much as possible, any unwanted substances that might be present in the canning liquid.