A versatile, easy and satisfying main dish

Looking for a meatless meal? Enjoy these delicious beans as a main entrée. This versatile recipe works with different types of beans, a mix of beans or you can even add shrimp. You can also spice it up with hot peppers and Cajun seasonings.

Ingredients

  • 1/4 cup celery, sliced
  • 1/4 cup onion, coarsely chopped
  • 1/4 cup red and/or yellow pepper, coarsely chopped
  • 1 teaspoon olive or canola oil
  • 8 ounces canned diced tomatoes (about 1 cup)
  • 1/8 teaspoon garlic powder
  • Dash pepper
  • 1 can (15 ounces) black beans, drained and rinsed

Directions

  1. Cook celery, onion, and peppers in oil until tender, about 5 minutes.
  2. Add tomatoes and seasonings to cooked vegetables. Bring to a boil.
  3. Add beans and return to a boil. Reduce heat, cover and simmer about 30 minutes. Stir frequently to prevent sticking.

Ingredient health benefits

  • Onions: When you think of these common alliums, it’s hard to imagine what they can do for your body besides making your eyes water and your nose sniffle. But don’t let their potent aroma turn you away! Onions are full of powerful antioxidants like vitamin C and flavonoids, which can boost your immune system and suppress free radicals that can damage your cells. A type of flavonoid called quercetin may be particularly heart-healthy and strengthen your gut’s immunity. And speaking of your stomach, onions are also a good source of fiber and prebiotics to help maintain good digestion and support your “beneficial” bacteria.
  • Red bell peppers: It’s not just the crunch that makes these peppers a worthy ingredient. Red bell peppers are packed with immunity-promoting vitamins and minerals — like manganese, vitamin C, vitamin E, vitamin A and vitamin B6. These nutrients also help suppress unwanted inflammation, protect your eyes and vision, and keep your skin soft. Vitamin B9 (folate) and natural compounds called anthocyanins help your body make new cells and keep your brain and heart in working order. And who can say no to a little fiber to help keep everything on track?
  • Cooking oils: Olive and canola oils are popular culinary choices. Both have unsaturated fats that your body uses for all kinds of things, from regulating your cholesterol to supporting your cells. But canola oil is high in an unsaturated fat called omega-6, which is helpful in moderation. Olive oil (especially the extra virgin variety) has fat-soluble vitamins (like vitamins A and D), which the unsaturated fats help you absorb more readily. Working with polyphenols, these vitamins may lower inflammation and promote head-to-toe health.
  • Tomatoes: There’s no other way to slice it; tomatoes are an excellent addition to just about any recipe! They’re loaded with vitamin C, beta-carotene and lycopene — all inflammation-fighting antioxidants. Vitamin C also helps your immune system fight off microbial invaders. Beta-carotene and lycopene give tomatoes their delectable color and may lower your cholesterol as a regular part of your meals. Potassium contributes to your heart health by helping your blood pressure stay within a healthy range. And vitamin K and folate are essential for creating new cells, keeping your blood cells in top shape and fortifying your bones.
  • Black beans: The most recognizable way to get your fiber on this ingredient list, beans are a boon for your digestive system. But that’s not all they can do for your health! They’re also rich in protein that builds muscle, and they help your heart out with potassium and natural compounds that can decrease your cholesterol levels. Not to mention, beans also have anti-inflammatory antioxidants to help protect your cells from damage.

Nutrition information (per serving)

Servings = 2

Calories: 230
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 290 mg
Total carbohydrate: 38 g
Fiber: 12 g
Sugar: 5 g
Protein: 13 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.