- Heat olive oil in saute pan. Add red onion and green onion (without tops) into oil and saute until transleucent. Add garlic and saute about 30 seconds. Add broth or water and beans. Return to boil.
- Cover and cook for 20 minutes, add diced tomato, herb blend, salt, and pepper. Taste and adjust salt and pepper if needed.
- Uncover, stir and simmer them slowly for 10 minutes while bean liquid begins to thicken.
- Serve with whole-grain rice or whole-grain bread.
If ever there were a need for Red Beans and Stewed Tomatoes, it’s now. In a couple of days, we’ll be back at it: loading on calories as quickly as we load tinsel on the Christmas tree. This is the time when even the most disciplined diner will give in to foods that normally wouldn’t test his or her resolve. Traveling during the holidays makes mindful eating even more difficult. Take this day, before the next holiday eat-a-thon, to eat more simply. Between now and New Year’s Day, try to eat two meatless meals that include legumes. The Harvard School of Public Health suggests substituting beans for meat in “two to three dishes per week in chili and soups.” I find this easy to do during the mid-day meal.
The average American consumes just 11-15 grams of fiber per day. Our need for fiber is much higher, though. Every day, women need 25 grams while mean need 38 grams. In this recipe, I used Hanover Bean Essentials Red Beans, 14 grams of water-soluble fiber per cup–54% of the recommended daily intake. Add a slice of whole-grain bread and increase the fiber intake 2-3 grams, or add whole-grain rice and add 5-6 grams of fiber to the meal. Eat responsibly during the holidays by adding nutritious, comforting, and filling legumes to your weekly menu.
Recipe: Red Beans and Stewed Tomatoes (Serves 4)
2 tablespoons Extra Virgin Olive Oil
1/4 cup red onion, finely chopped
2 green onions, chopped (with tops separated)
2 cloves garlic, minced
4 cups water or vegetable broth
2 10-ounce packages pre-cooked, frozen red beans
1 can diced tomatoes, drained
salt and pepper to taste
Note: I purchased the beans featured in this post. I was provided with the Instantly Fresh Italian Herb Blend by Litehouse Foods. The opinions expressed are totally my own.