Are you looking for a delicious, healthy, and easy-to-make dinner recipe? Look no further! This vibrant beans and vegetables recipe is packed with flavor and nutrients, perfect for a quick weeknight meal or a satisfying weekend lunch. It’s a fantastic example of homemade cooking at its finest, showcasing the best of simple ingredients transformed into a delicious dish. This recipe is easily adaptable to your taste and what you have on hand, making it a versatile addition to your repertoire of quick dinner ideas.
Ingredients:
This recipe is designed to serve 4 people. Feel free to adjust the quantities as needed.
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 (15-ounce) can kidney beans, rinsed and drained
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 cup vegetable broth
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Cooked brown rice or quinoa (for serving)
Instructions:
Get started:
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Add the vegetables and beans:
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Add the bell peppers and cook for 5-7 minutes, until slightly tender-crisp.
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Stir in the kidney beans, black beans, diced tomatoes, vegetable broth, chili powder, cumin, and cayenne pepper (if using). Season with salt and pepper to taste.
Simmer and serve:
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Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the flavors have melded and the vegetables are tender.
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Serve hot over cooked brown rice or quinoa. Garnish with fresh cilantro.
Cooking Tips for the Best Beans and Vegetables:
- Don't overcook the vegetables: You want them to be tender but still retain some texture. Overcooked vegetables will become mushy.
- Adjust the spices to your liking: If you prefer a milder dish, reduce the amount of cayenne pepper or omit it altogether. Feel free to experiment with other spices like oregano or smoked paprika.
- Add other vegetables: Feel free to add other vegetables like corn, zucchini, carrots, or spinach. Add them along with the bell peppers.
- Make it a complete protein: Adding cooked brown rice or quinoa boosts the protein content and makes this a more filling and nutritious meal.
Variations:
- Spicy Beans and Vegetables: Increase the amount of cayenne pepper or add a pinch of red pepper flakes for extra heat.
- Vegetarian Chili: Add a tablespoon of tomato paste for a richer, deeper flavor and more of a chili texture.
- Southwestern Beans and Vegetables: Add a tablespoon of lime juice and some chopped cilantro for a brighter, more citrusy flavor.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 300-350
- Protein: Approximately 15-20 grams
- Fiber: Approximately 10-15 grams
This recipe is a great example of healthy meals that are easy to prepare. It's a perfect addition to your collection of easy recipes and best recipes. Enjoy this delicious and nutritious dish!