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Bronco Beans

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Bronco Beans
En Español

Fivestar Rating
(88 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 105 minutes

This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets.

Ingredients

  • 1 tablespoon vegetable oil
  • 2 yellow onions (peeled and chopped)
  • 1 bell pepper (cored, seeded, and chopped)
  • 2 jalapeno peppers (chopped)
  • 4 cloves garlic (peeled and chopped)
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • 1 teaspoon chili powder
  • 4 cans 15.5 ounce assorted low-sodium beans, including black, kidney, white, and chickpeas (drained and rinsed with cold water)
  • 2 cans 14.5 ounce low-sodium diced tomatoes (including the liquid)
  • 1 1/2 cups water

Directions

1.  Put the pot over medium heat and when it is hot, add the oil.

2.  Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.

3.  Add the drained beans, tomatoes and 1 ½ cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 ½ hours. If the mixture gets too thick, add the remaining ½ cup water.

4.  Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days. 

5.  Garnish with cilantro and/or low-fat plain yogurt.

 

 

Notes

Serve the Bronco Beans with brown rice and apple slices. Use leftovers in a quesadilla or omelet.

Nutrition Information

Serving Size: 2 cups
Nutrients Amount
Total Calories 514
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 676 mg
Carbohydrates 90 g
Dietary Fiber 28 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 29 g
Vitamin D 0 mcg
Calcium 284 mg
Iron 10 mg
Potassium 1752 mg
N/A - data is not available
Nutrients Amount
Total Calories 514
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 4 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 90 g
Dietary Fiber 28 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 29 g
Minerals
Calcium 284 mg
Potassium 1752 mg
Sodium 676 mg
Copper 948 mg
Iron 10 mg
Magnesium 196 mg
Phosphorus 546 mg
Selenium 11 mcg
Zinc 3 mg
Vitamins
Vitamin A 34 mcg RAE
Vitamin B6 1.3 mg
Vitamin B12 0 mcg
Vitamin C 68 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 45 mcg
Folate 247 mcg DFE
Thiamin 0.6 mg
Riboflavin 0.5 mg
Niacin 4 mg
Choline 139 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3 3/4 cups