Kidney Beans and Corn Recipe

Looking for an easy Kidney Beans and Corn recipe? Learn how to make Kidney Beans and Corn using healthy ingredients.


Submitted by divasnote

Makes 8 servings



An alternative for breakfast, goes well with quinoa.

Recipe Ingredients for Kidney Beans and Corn

1 tablespoons olive oil
4 cloves garlic, minced
1/2 red onion, chopped
1 green bell pepper, seeded and chopped
1 tablespoon cumin
1 teaspoon Mustard Seed, Yellow
1 ground cayenne pepper to taste
1 salt to taste
1 ground black pepper to taste
16 ounce kidney beans, with liquid
15 1/4 ounce whole kernel corn, with liquid

Recipe Directions for Kidney Beans and Corn

  1. Heat the olive oil in a skillet over medium-high heat, and cook garlic and onion until onion is tender. Stir in the green bell pepper, and cook until tender but firm. Season with cumin, mustard, cayenne pepper, salt, and black pepper.

  2. Stir the kidney beans with liquid and corn with liquid into the skillet. Bring to a boil, reduce heat to medium, and continue cooking 20 minutes, stirring occasionally. Serve immediately

Categories

Beans

Nutrition Facts
Serving Size 136.9g
Amount Per Serving
Calories
267
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
37mg
2%
Potassium
981mg
28%
Total Carbohydrates
47.6g
16%
Dietary Fiber
10.7g
43%
Sugars
3.9g
Protein
15.1g
Vitamin A 12% Vitamin C 44%
Calcium 6% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin C
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