Wednesday, February 16, 2011

Low Fat/Low Salt Olé!

Chip and Salsa Soup
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes

* 3 1/2 cups vegetable broth (low sodium)
* 1 15oz can black beans, drained and rinsed
* 1/4 cup chopped green onions
* 1 cup salsa, (I used medium Pace brand)
* 2 tablespoon canned diced green chilies
* 1 cup corn kernels
* 2 cups  tortilla chips, broken into bite-size pieces (I used blue corn chips)
* 1 cup avocado chunks

Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.

Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once.

Mexican Bean Burritos
Servings: 10-12
Preparation Time: 20 minutes
Cooking Time: 3-4 hours

* 2 cups dried pinto beans
* 8 cups water
* chopped tomatoes
* 1 chopped bunch green onions
* shredded lettuce
* shredded rice cheese (I purchased this at Arbor Farms)-you can use regular cheese
* Assorted Mexican salsas
* whole wheat flour or corn tortillas

 Place the beans in crock pot with the water. Cook on high for 8-10 hours. Drain, reserving the cooking liquid.

Mash the beans in a food processor adding some bean cooking liquid after mashing and mix until the beans are a soft, moist consistency.

Place all the ingredients in bowls, except the tortillas. Let each person make their own burrito by layering on the ingredients of their choice.This makes a lot of bean mixture so plan to have a lot of leftovers for other dishes or freeze some.

Burrito before the roll!


  1. I've never tried dried beans in the crockpot. I have soaked and boiled them, and I've used the pressure cooker. Do you like the way they turn out in the crockpot?

  2. Amy- I had never done them that way either and they turned out great! So easy. It makes a lot so you can use them for a couple different dishes. Last night I just mashed them plain but today I used some of the mashed beans and added chili powder, garlic, cumin and a can of tomatoes with chilis and made bean quesadillas (sp) for lunch. I didn't mash all the beans so I have whole cooked beans in juice that I'm just freezing for later.

  3. I love freezing for later! So easy!