Chances are you probably already have beans in your pantry, but did you know that beans are all the rage in wholesome kitchens these days? It’s true – and for good reason! Generally high in protein, low in fat, and gluten-free*, beans are definitely deserving of their reputation as “the magical fruit”!
Luckily for you, there are so many wonderful ways to incorporate more beans into your diet that go way beyond the típicos frijoles that every Latino loves. We’re introducing you to a few exciting new ways to enjoy beans through easy recipes that can all be made using Mazola® Corn Oil.
Feel free to use canned or cooked dried beans for any of these recipes. Do whatever you can manage as far as time goes. Just be sure you rinse your canned beans well with fresh water before adding them to your dishes. Let’s get cooking!
Mexican Mixed Bean and Corn Salsa
Mixed Beans and Corn Salsa – Photo by Carol Van Hook at Flickr
Grab the tortilla chips! This salsa starring three different kinds of beans is going to be a big hit at your next party! The key is the delicious Mexican inspired dressing. Mazola® Corn Oil is great for dressings due to its neutral taste which gives all the awesome spices a chance to really shine!
For the Dressing:
½ cup Mazola® Corn Oil
2 tbsp Agave
1 tsp Cumin
½ tsp Chili powder
2 Lime, juiced
Salt, to taste
Pepper, to taste
Combine all the ingredients in a blender or mason jar. Blend on high or shake well in the jar until ingredients are fully mixed together.
For the Salsa:
⅓ cup Black beans
⅓ cup Kidney beans
⅓ cup Cannellini beans
¼ cup Corn, canned or fresh
1 Red bell pepper, diced
½ Red onion, diced
½ bunch Cilantro, chopped
Combine all ingredients in a large bowl.
Add dressing and gently mix well until dressing is evenly distributed.
Refrigerate for 30 minutes before serving. Enjoy with fresh tortilla chips!
Chile de Árbol and Sesame String Beans
Peruvian cuisine is loved for its unique fusion of Latin and Asian cuisine. This side dish is inspired by the same flavors you find in cocinas all over Peru. You can get a beautiful texture on your beans and a lovely toasted sesame flavor thanks to Mazola® Corn Oil’s high smoke point, while the chiles add just the right amount of heat to the mix.
For the Chile de Árbol paste:
1 cup Mazola® Corn Oil
2 oz Chile de Árbol, stems removed
1 tbsp Vinegar
½ Tomato, seeds removed and chopped
Heat Mazola® Corn Oil in a pan over low-heat and add your chiles. Cook for about 12 minutes.
Carefully transfer the chiles and ½ of the oil left in the pan to a blender. Add the remaining ingredients and blend on high until it forms a smooth paste. Use more oil as needed to achieve your desired consistency.
Store in a sealed jar in the refrigerator.
For the String Beans:
2 tsp Chile de Árbol paste
1 tbsp Soy sauce
1 tsp Brown sugar
¼ cup Vegetable broth
1 lb String beans, ends cut
2 tbsp Mazola® Corn Oil
1-2 Garlic cloves, sliced very thin
2 tbsp sesame seeds
Combine the soy sauce, brown sugar, Chile de Árbol paste, and chicken broth in a bowl and mix well. Set aside for later.
Heat Mazola® Corn Oil in a large pan or (ideally) a wok over high-heat. Add the garlic and string beans. Toss in the pan to coat evenly with oil then add the sesame seeds. Keep tossing constantly for about 30 seconds, and drop the heat to medium level.
Add the reserved Chile de Árbol and soy sauce mixture and continue to cook for 3-5 minutes, or until beans are done to your desired texture.
Serve hot with your choice of protein and rice. Enjoy!
Pro Tip: this dish isn’t super spicy, but if you want to cut back on the heat a little, you can remove the seeds from the chiles before making your paste.
Roasted Sweet Potato and Lima Bean Salad with Creamy Jalapeño Dressing
With 10g of protein from 1 cup of lima beans**, this salad is a great hearty option for a post-workout meal or long workday lunch. Roasting sweet potatoes is so easy with a bit of heart-healthy*** Mazola® Corn Oil and you’ll want to put this dreamy Creamy Jalapeño Dressing on absolutely everything!
For the Roasted Sweet Potato:
1 cup Sweet potato, peeled and cubed
2 tbsp Mazola® Corn Oil
2 tsp Salt
1 tsp Pepper
Preheat the oven to 450º.
Add potatoes to a baking sheet. Cover with Mazola® Corn Oil, salt, and pepper. Toss evenly to coat.
Roast for about 15 minutes and carefully remove the tray from the oven to toss. Continue roasting on the second side for about 10 minutes or until tender.
For the dressing:
1 bunch Cilantro
1-3 Jalapeño, depending on desired spice level
½ cup Yogurt of your choice
1 Avocado, peeled and seed removed
2 Lime, juiced
¼ cup Mazola® Corn Oil
Salt, to taste
Combine all ingredients except Mazola® Corn Oil in a blender. Blend on high for about 30 seconds until they start to puree.
Slowly add Mazola® Corn Oil as you continue to blend until you achieve your desired consistency.
Store in a glass jar in the refrigerator.
For the Salad:
1 cup Lima Beans
1 cup Roasted sweet potatoes
¼ cup Broccoli, chopped
¼ cup Tomato, seeds removed and diced
¼ cup Cucumber, diced
1 cup Kale or Spinach
Arrange all ingredients neatly in a serving bowl, with the greens and sweet potatoes at the bottom.
Drizzle Creamy Jalapeño Dressing on top and enjoy!
You can also add all the ingredients to a large mixing bowl and toss to coat evenly, depending on your preference.
So, there you have it! Three very different but equally delicious and easy ways to eat more beans with the help of Mazola® Corn Oil. By the way, you may have been drooling over your screen so much that you didn’t even notice that all these recipes are vegan, vegetarian, and gluten-free*! ¡Provecho!
Sources:
*https://fdc.nal.usda.gov/fdc-app.html#/?query=bean
**https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103434/nutrients
*** Very limited and preliminary scientific evidence suggests that eating about 1 tbsp (16 grams) of corn oil daily may reduce the risk of heart disease due to the unsaturated fat content in corn oil. FDA concludes there is little scientific evidence supporting this claim. To achieve this possible benefit, corn oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product contains 14 grams of corn oil.
