Dried Beans–My Secret Weapon!
Dried beans, peas and lentils sometimes get a bad rap. People do not eat them often enough to reap their benefits, and many complain about the gastrointestinal issues of consuming them infrequently. I think they rock! Fiber, vitamins and minerals, protein, and so much more! They are easy to cook with and inexpensive. They are versatile, and can be used in sweet and savory dishes. I have one favorite recipe for using beans from the US Dry Bean Board that I use a lot. My family thinks they are getting spice muffins–and I don’t feel the need to tell them any different!
Raisin Bean Muffins
Recipe courtesy of the Idaho Bean Commission, Boise, ID, www.state.id.us/bean/
Makes 12 servings (Serving: 1 muffin) of high fiber, low cholesterol bean muffins that are moist, flavorful and packed with protein.
Nutrition Information: Calories: 218, Total Fat: 8 g, Sodium: 415 mg, Total Carbs: 33 g, Fiber: 2 g, Protein: 4 g.
INGREDIENTS
- 1/2 15-ounce can or 1 cup cooked dry-packaged pinto beans
- 3/4 cup milk
- 2 egg whites
- 1/4 cup vegetable oil
- 1/2 cup brown sugar, packed
- 1-1/2 cups all-purpose flour (or 3/4 cup each whole wheat flour and all-purpose flour)
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cloves
- 1/2 cup raisins
PREPARATION
Preheat oven at 400 degrees. In a blender or food processor puree beans with milk until smooth; transfer to bowl. Beat in egg whites, oil, and brown sugar. In a separate bowl combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, cloves, and raisins. Fold into beans and eggs mixtures, mixing just until dry ingredients are moistened. Spoon into greased or paper lined muffin cups. Bake for 15 to 18 minutes or until golden brown.
I made these for a family reunion once— and everyone loved them. Give them a try! Also, check out more terrific blogs about dried beans, peas and lentils from other great nutritionists who write for the Recipe Redux.
