Regional cuisines: from South Florida, the Deep South, the Central Plains, and the rockies

Vegetarian Journal, May-June, 2004 by Nancy Berkoff

Total calories per serving: 186 Carbohydrates: 27 grams Sodium: 330 milligrams

Fat: 6 grams Protein: 8 grams Fiber: 5 grams

PRAIRIE BEANS
(Serves 6-8)

This type of dish was a staple of the
pioneers and settlers.

1 cup dried pinto beans
Water to cover
2 Tablespoons diced onions
1/2 cup chopped fresh tomatoes
cup canned diced tomatoes with liquid
1/2 cup diced fresh or canned chilies
2 Tablespoons maple syrup
2 teaspoons chili powder
1/2 teaspoon dry mustard
1 teaspoon ground cumin

1 teaspoon dried oregano
2 teaspoons chopped fresh parsley

Rinse pinto beans with cold water. Place in a glass or plastic bowl, cover with cold water, and allow to soak for at least 8 hours. Drain beans and place in a large pot. Cover with water and bring to a fast boil. Reduce heat, and allow beans to simmer until tender, about 50-60 minutes. Drain beans and save the cooking liquid. Place beans in a refrigerator and allow to cool. Preheat oven to 350 degrees. Combine half the cooking liquid (about 1 cup) with onions, tomatoes, chilies, syrup, chili powder, mustard, cumin, oregano, and parsley in a small bowl. Mix into the cooling beans. Pour bean mixture into a baking dish. Cover and bake for 1 hour or until bubbly.

Total calories per serving: 146 Carbohydrates: 28 grams Sodium: 153 milligrams

Fat: 1 gram Protein: 7 grams Fiber: 10 grams

Nancy Berkoff, RD, EdD, CCE, is VRG's Food Service Advisor and the autor of Vegan Menu for People with Diabetes.