When dinnertime rolls around and you need a quick and healthy meal, look no further than this versatile recipe. Blending tomatoes, black beans, and artichoke hearts yields a delicious side dish that can accompany any meal, or stand alone, atop a bed of whole-grains. Artichokes are part of the sunflower family and they contain folate, fiber and vitamin C. Plus research shows that non-starchy vegetables like artichokes can offer increased protection from cancers of the mouth, larynx, pharynx, esophagus and stomach. Just make sure you choose artichokes that are frozen or canned in water to keep the fat and calories low.
Ingredients
- 1 T olive oil
- 1 cup green onions, chopped
- 2 garlic cloves, minced
- 2 jars or cans (15 oz. each) stewed Italian-style tomatoes
- 1 can (15 oz.) reduced sodium black beans, rinsed and drained
- 1 can (14 oz.) water packed artichoke hearts, drained and quartered or 1 package frozen artichoke hearts, thawed and quartered
Directions
- In a medium sauté pan, heat the olive oil. Add the green onions and cook on medium-high heat, stirring frequently, about 3 minutes.
- Stir in the garlic and canned tomatoes and cook an additional 3 minutes. Add the black beans, stirring to mix well, and continue cooking for 5 more minutes.
- Reduce heat to medium-low, add the artichoke hearts, cover and simmer 2 minutes. Serve.
Yields 9 Servings
Nutrition Information per serving: 95 Calories; Total Fat 5g; Saturated Fat 0g; Carbohydrate 17g; Fiber 7g; Protein 5g; Sodium 286mg
Recipe adapted from AICR.com