|Photo Credit - Perkumpulan Lesman|
Kidney beans have 15 grams of protein per cup, and are great sources of magnesium, potassium, iron, vitamin B1, manganese, folate and fiber...among other nutrients! Super food? Yes. Versatile in cooking? More than I ever imagined!
One of our new favorite recipes uses kidney beans in place of ground beef to make a spicy red sauce served over spaghetti squash... but you can also serve it over regular pasta.
Spaghetti (Squash) Sauce Ingredients:
1 yellow onion, chopped
2 cloves garlic, minced
2 cans or 3 cups cooked kidney beans, rinsed
2- 14.5 oz cans diced tomatoes
1 cup your favorite jar tomato sauce
1 cup water
2 teaspoons ground cumin
1 teaspoon red pepper or Cajun seasoning blend
1 cup frozen corn
Salt and black pepper to taste
1 large spaghetti squash (or pasta)
In a large saucepan, sauté the onion and garlic with a little olive oil until onion is translucent. Add kidney beans and cook 2-3 minutes before adding diced tomatoes, sauce, water and spices. Cook until bubbling, stirring every few minutes, add corn, then reduce heat and cover. Simmer 20-30 minutes. Serve over squash or pasta.
To prepare spaghetti squash:
Cut the squash in half, scrape out seeds, and lay flat in a baking dish. Add half an inch of water at the bottom and bake at 400 for 45-60 minutes. (Or boil water and make pasta instead. You decide how healthy you want to be!) Test squash for readiness by pushing fork through skin without resistance. Shred squash into spaghetti-like tendrils by pulling fork through soft insides, scraping into large bowl.
Writing Prompt:You're on Cape Cod for a family reunion, and a large group decides to rent kayaks to explore the Bass River for the afternoon. Uncle John thought it was a good idea to paddle down to watch the sunset over the ocean, but the tide is going out, the current is strong and darkness is setting in.
About Katie O’Sullivan
Katie O’Sullivan lives on Cape Cod, drinking way too much coffee and inventing new excuses not to dust. Living next to the Atlantic influences everything she writes, from her YA series about mermaids to her contemporary romances for The Wild Rose Press.
You can learn more about Katie and her books by visiting the following links
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Dirk Savage never fails to acquire what he wants until he encounters Stormee Waters and a backwash of trouble