Cowgirl Beans
 
Prep time
Cook time
Total time
 
These are simple to make when you are short of time and are looking for a wholesome meal. Make the rice in the morning if you know you will be crunched for time or serve with quinoa which takes only 15-20 minutes. Complement this with a side of Swiss chard, broccoli, other steamed greens or green salad. These beans make great leftovers, see below for some ideas.
Author:
Serves: 4 to 6
Ingredients
  • 1 tbsp olive oil
  • 2 cups chopped onion
  • ⅛ to ¼ tsp cayenne pepper or replace with red pepper flakes
  • 1 14-ounce can diced tomatoes
  • 1 tbsp fruit sweetened ketchup or replace with maple syrup
  • ½ cup chopped fresh cilantro
  • 1 tsp sea salt
  • 2 15-ounce cans organic pinto beans, drained and rinsed
Instructions
  1. Heat oil in a large saucepan over medium heat. Add the onions and cayenne or red pepper flakes. Sauté for 7 minutes, adding a bit of water if they start to stick.
  2. Stir in the undrained tomatoes, ketchup (or maple syrup), cilantro and salt. Simmer for 10 minutes or so, stirring occasionally.
  3. Process one can of the drained beans in a blender until puréed, adding a bit of water to blend (approximately ½ cup).
  4. Add the remaining can of drained and rinsed beans along with the puréed beans to the tomato mixture and mix well.
  5. Simmer for 1o more minutes, stirring occasionally. If the mixture becomes too thick, add a bit of water to thin out slightly.
  6. Serve over brown basmati rice, with a side of steamed green veggies or a salad.For my Picky Eater: I purée and serve over brown basmati rice. He then scoops up with sprouted organic blue corn tortilla chips. I add a side salad of Simple Romaine or raw veggie sticks. The next day I will make him a delicious quesadilla for lunch with the puréed beans and rice or quinoa plus a bit of cheese.Leftover Ideas:As a burrito filling: reheat then add avocado, sprouts or lettuce and leftover rice or quinoa and cheese if desired.As a quesadilla: spread beans (can mash lightly to flatten out) along with rice or quinoa and cheese on half of a tortilla shell, fold over and heat until warm in a large skillet.As a pizza topping: instead of tomato sauce, add some Cowgirl beans instead for a Mexican pizza variation. Top with cheese and veggies.
Recipe by at https://www.cathyrussellcreativenutrition.com/cowgirl-beans/