This is a FAST and flavorful pick-me-up meal or snack for me when I need “real food” and don’t feel like cooking. The time is in the veggie chopping (which can be faster or slower, depending on how big you like your veggies). For me this is about 10 min prep and 5-10 min cooking. To make this a “complete protein” serve over hearty rice or non-wheat grain.
Red Kidney beans (about 2 cups: 15.5 ounce can or the like) 1 cu diced fresh onion (red/white /sweet) 1-2 cu diced bell pepper (any color) 1 cu fresh tomatoes (cut as you like them) 1-2 cloves of garlic (diced or smashed – or skip if you do not like garlic) 1 Tbs olive oil 1 Tbs lemon Juice (or 1 tsp balsamic vinegar) Salt & Pepper to taste
Optional: Ground ginger Chili seasoning
In a sauce pan: sauté garlic & onions in the olive oil over low heat to start, with salt and pepper as desired. Can add water, too for faster cooking and steaming action; it does slightly diminish the flavor. When onions start to go translucent, add peppers: cook 3-5 minutes depending on desired level of firmness; stir occasionally. Stir in beans (rinsed of most of can water) and keep over flame to bring beans up to desired temperature, (they’re already cooked; I’m just warning them up).
For last 1-2 minutes, add seasoning: 1 Tbs lemon juice; 1 tsp ground ginger and/or chili seasoning; additional salt & pepper as desired. If you like your tomatoes warm, add them too – or top as garnish in serving bowl. Serve as main or side dish. To make this a “complete protein” serve over hearty rice or pasta.
NUTRITION (whole dish): Calories ~500 (w 1 cu peppers; about 550 with 2 cu) Fat 16 Chol 0 carbs 70 Fiber 17 Prot 16.5
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