5 ideas for Kidney Beans

5 ideas for kidney beans
This inexpensive go-to is versatile, virtually fat-free, and brimming with fiber and protein. See what a 15 or 19-ounce can of the popular legume rinsed and drained, can easily become. From a good food magazine.

Vegetable Curry
In 4 qt. saucepan, heat 4 c. water to boiling. Add 1 pkg. (12oz.) fresh broccoli/cauliflower-floret mix, cook 4 minutes or just until tender. Drain in colander. Dry saucepan. In same pan, toast 1 tsp. curry powder on medium 30 seconds. Stir in beans, 1/4 c. chutney, 1/4 c. water, 1/1/2 tsp. grated peeled fresh ginger, and 1/4 tsp. salt, and cook 2 minutes. Stir in broccoli mix. Spoon over rice. Serves 4.

2. Avocado Quesadillas
Divide 4 Tbsp. salsa, 1 c. shredded pepper Jack cheese, beans, and 1 avocado, sliced, on half of each of 4 burrito-sized tortillas. Fold in half; press to flatten slightly. Heat 12-in. skillet on medium; add 2 quesadillas. Cook 8 minutes or until golden on both sides. Repeat. Serve with salsa. Serves 4.

3. Sun-Dried Tomato Dip
In food processor with knife blade attached, finely chop 1/3 c. oil-packed sun-dried tomatoes with 1 Tbsp. oil from tomatoes. Add beans, 1/4 c. grated Parmesan, and 2 Tbsp. water, and blend until smooth. Add 1/3 c. fresh basil leaves; pulse until combined. Serve with pita chips. Makes 1-3/4 cup.

4. Falafel
In food processor, pulse beans, 1 egg, 1/3 c. packed fresh parsley, 1/4 c. seasoned dried bread crumbs, 3/4 tsp. ground cumin, and 1/4 tsp. each salt and pepper until blended. Place 3 Tbsp. crumbs on plate. Shape bean mixture in 8 (2-1/4-in.) patties; coat with crumbs. Spray 12-in. skillet with nonstick spray, heat on medium. Add patties; cook 9 minutes. Serves 4.

5. Minestrone
In 4-qt. saucepan, combine beans, 4 c. vegetable broth, 1 can (14.5 oz.) diced tomatoes with onion and garlic, and 1/4 tsp. Italian seasoning; cover and heat to boiling. Stir in 1 bag (16 oz.) frozen Italian vegetables; cover and cook 6 minutes or until tender. Serve with grated Parmesan. Serves 4.