Locations:
Search IconSearch
November 12, 2024/Diet, Food & Fitness/Recipes

Recipe: Creole Black Beans With Tomatoes

A versatile, easy and satisfying main dish

Crock of creole black beans and tomatoes

Looking for a meatless meal? Enjoy these delicious beans as a main entrée. This versatile recipe works with different types of beans, a mix of beans or you can even add shrimp. You can also spice it up with hot peppers and Cajun seasonings.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Ingredients

  • 1/4 cup celery, sliced
  • 1/4 cup onion, coarsely chopped
  • 1/4 cup red and/or yellow pepper, coarsely chopped
  • 1 teaspoon olive or canola oil
  • 8 ounces canned diced tomatoes (about 1 cup)
  • 1/8 teaspoon garlic powder
  • Dash pepper
  • 1 can (15 ounces) black beans, drained and rinsed

Directions

  1. Cook celery, onion, and peppers in oil until tender, about 5 minutes.
  2. Add tomatoes and seasonings to cooked vegetables. Bring to a boil.
  3. Add beans and return to a boil. Reduce heat, cover and simmer about 30 minutes. Stir frequently to prevent sticking.

Ingredient health benefits

  • Onions: When you think of these common alliums, it’s hard to imagine what they can do for your body besides making your eyes water and your nose sniffle. But don’t let their potent aroma turn you away! Onions are full of powerful antioxidants like vitamin C and flavonoids, which can boost your immune system and suppress free radicals that can damage your cells. A type of flavonoid called quercetin may be particularly heart-healthy and strengthen your gut’s immunity. And speaking of your stomach, onions are also a good source of fiber and prebiotics to help maintain good digestion and support your “beneficial” bacteria.
  • Red bell peppers: It’s not just the crunch that makes these peppers a worthy ingredient. Red bell peppers are packed with immunity-promoting vitamins and minerals — like manganese, vitamin C, vitamin E, vitamin A and vitamin B6. These nutrients also help suppress unwanted inflammation, protect your eyes and vision, and keep your skin soft. Vitamin B9 (folate) and natural compounds called anthocyanins help your body make new cells and keep your brain and heart in working order. And who can say no to a little fiber to help keep everything on track?
  • Cooking oils: Olive and canola oils are popular culinary choices. Both have unsaturated fats that your body uses for all kinds of things, from regulating your cholesterol to supporting your cells. But canola oil is high in an unsaturated fat called omega-6, which is helpful in moderation. Olive oil (especially the extra virgin variety) has fat-soluble vitamins (like vitamins A and D), which the unsaturated fats help you absorb more readily. Working with polyphenols, these vitamins may lower inflammation and promote head-to-toe health.
  • Tomatoes: There’s no other way to slice it; tomatoes are an excellent addition to just about any recipe! They’re loaded with vitamin C, beta-carotene and lycopene — all inflammation-fighting antioxidants. Vitamin C also helps your immune system fight off microbial invaders. Beta-carotene and lycopene give tomatoes their delectable color and may lower your cholesterol as a regular part of your meals. Potassium contributes to your heart health by helping your blood pressure stay within a healthy range. And vitamin K and folate are essential for creating new cells, keeping your blood cells in top shape and fortifying your bones.
  • Black beans: The most recognizable way to get your fiber on this ingredient list, beans are a boon for your digestive system. But that’s not all they can do for your health! They’re also rich in protein that builds muscle, and they help your heart out with potassium and natural compounds that can decrease your cholesterol levels. Not to mention, beans also have anti-inflammatory antioxidants to help protect your cells from damage.

Advertisement

Nutrition information (per serving)

Servings = 2

Calories: 230
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 290 mg
Total carbohydrate: 38 g
Fiber: 12 g
Sugar: 5 g
Protein: 13 g

Recipe courtesy of Digestive Disease Health Team Dietitians.

Advertisement

Learn more about our editorial process.

Related Articles

White crock of butternut, carrot and ginger soup on plate
December 12, 2024/Recipes
Recipe: Butternut Squash, Carrot and Ginger Soup

Creamy and sweetly satisfying

Bowl of creamy broccoli soup with cheese
December 10, 2024/Recipes
Recipe: Lighter Creamy Broccoli Soup

Low in calories, high in flavor

A bright orange ceramic pot full of white bean stew with rosemary and spinach, with spoons and crock lid on table
December 5, 2024/Recipes
Recipe: White Bean Stew With Rosemary and Spinach

This hearty soup is full of nutrients and ready in 30 minutes

Tomatoes stuffed with poblano peppers and avocado on cutting board, with line and pumpkin seeds scattered
October 24, 2024/Recipes
Recipe: Stuffed Tomatoes With Poblano and Avocado

Fresh tomatoes with avocado make a great snack

Glasses of cucumber mint smoothies
October 10, 2024/Recipes
Recipe: Spicy Cucumber Mint Smoothie

Packed with protein, healthy fat, vitamins and minerals, this smoothie will help keep you energized for your day!

Ceramic serving dish with sweet potato mash with pecans on top, with wooden spoon
October 8, 2024/Recipes
Recipe: Light Sweet Potato Casserole

A delicious, sweet dish, minus the fat

Vegetable massamam in a skillet with carrots, onion, chickpeas, rice and peanuts.
September 19, 2024/Recipes
Recipe: Lighter Thai Vegetable Massaman Curry

Spices and flavors that’ll have you feeling warm and satisfied

Platter of grilled chicken and vegetables over linguine
September 17, 2024/Recipes
Recipe: Grilled Chicken and Veggies Over Linguine

A deliciously low-fat, high-fiber dish for the grill

Trending Topics

Person touching aching ear, with home remedies floating around
Home Remedies for an Ear Infection: What To Try and What To Avoid

Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person squeezing half a lemon into a glass of water
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Ad