Approximate cost per serving: $1.50
Nutrition information per serving:
Canned beans are convenient, but for extra savings, purchase dried beans in bulk and cook them yourself. To cook dry black beans and kidney beans, soak beans overnight in enough water to cover, then rinse and cook in 4 cups of clean water for every 1 cup of beans you began with (i.e. 1 cup dry beans = cook in 4 cups water, 2 cups dry beans = cook in 8 cups of water). Initially, bring them to a boil first and then reduce heat and let them cook for about 2- 3 hours, until they reach the desired tenderness. One cup of dry beans usually yields two cups of cooked beans.
Additional recipe suggestions: Almost any bean can be used in this soup—garbanzo, cannellini, lentil and pinto are all great choices. Add seasonal vegetables like kale, carrots, celery and potatoes to bulk up the stew. Use fresh herbs like cilantro or parsley to enhance the flavor. Maybe put a dollop of sour cream or Greek yogurt on top to give a creamy flavor and texture, or use avocado as a dairy-free alternative.
Approximate cost per serving: $1.39
Kitchen tools needed: Knife; measuring cups; measuring spoons; medium saucepan; large bowl, and blender (optional).
Nutritional information per serving: Calories 320; Total fat 13g; Saturated fat 2g; Protein 11g; Carbohydrate 44g; Fiber 13g; Cholesterol 0mg, and Sodium 10mg.
Additional recipe suggestions: Substitute or add any seasonal vegetables you like and have on hand. In place of red bell pepper, try either green, yellow or orange varieties. You can also use tomato instead of the bell pepper all together for a similar taste. Swap out bulgur for other whole grains like brown rice, amaranth or millet.