This black bean artichoke simmer is just right when you need a quick, healthy meal! Blend tomatoes, black beans and artichoke hearts into a delicious side dish or main meal served atop a bed of whole-grain pasta or rice. Artichokes are part of the sunflower family and they contain folate, fiber and vitamin C.
Black Bean and Artichoke Simmer
1 Tbsp. extra virgin olive oil
1 cup green onions, chopped
2 garlic cloves, minced
2 cans (15 oz. each)stewed Italian-style tomatoes
1 can (15 oz.) reduced sodium black beans, drained and rinsed
1 can (14 oz.) artichoke hearts (in water not oil), drained and quartered
How We Make It
Heat the olive oil in a medium sauté pan. 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 in the black beans, stirring to mix well, and continue cooking for 5 more minutes.
Reduce the heat to medium-low, add the artichoke hearts, cover and simmer for about 2 0r 3 more minutes. Serve hot.*
Makes 8 - 9 servings
Per serving: 90 calories, 1.5g total fat, 0g saturated fat, 15g carbohydrate, 4g protein, 4g dietary fiber, 420mg sodium.
* Serve as a stand alone side dish or as a main dish served over whole grain pasta or brown rice.
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