Italian Beans with Pesto

Italian Beans with Pesto

1 Review
From: Diabetic Living Magazine

Beans and bulgur wheat are flavored with prepared pesto sauce and vegetables, then rolled into a tortilla or served over greens for a hearty, healthy lunch or light supper.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (14.5 ounce) can reduced-sodium chicken broth or vegetable broth
  • ¾ cup bulgur
  • 1 medium red sweet pepper, chopped
  • ⅓ cup refrigerated basil pesto
  • ¼ cup thinly sliced green onions
  • 2 tablespoons balsamic vinegar
  • 2 cups cooked or canned red kidney beans, pinto beans, Christmas lima beans and/or other white beans (see Tips)
  • Ground black pepper
  • Flour tortillas and/or salad greens (optional)

Preparation

  • Prep

  • Ready In

  1. In a large saucepan, combine broth and bulgur. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender. Remove from heat. Stir in sweet pepper, pesto, green onions and balsamic vinegar. Stir in beans. Season with ground black pepper.
  2. If desired, roll up in tortillas or serve on salad greens.
  • Tips: To cook dried beans, rinse ¾ cup dried beans. In a large saucepan, combine rinsed beans and 5 cups water. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain; rinse beans and return to saucepan. Add 5 cups fresh water. Bring to boiling; reduce heat. Cover and simmer for 1- ¼ to 1- ½ hours or until beans are tender; drain.
  • To make ahead: Transfer to an airtight storage container. Cover and chill for up to 3 days.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 331 calories; 10 g fat(2 g sat); 12 g fiber; 48 g carbohydrates; 14 g protein; 140 mcg folate; 7 mg cholesterol; 6 g sugars; 1,657 IU vitamin A; 36 mg vitamin C; 98 mg calcium; 4 mg iron; 578 mg sodium; 554 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value), Folate (35% dv), Vitamin A (33% dv), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 1 fat, 1 lean protein, ½ vegetable

Reviews 1

February 17, 2019
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By: Makayla West
My family really enjoyed this and one serving almost makes you feel too full. The only thing that I would suggest is to watch what basil pesto you choose. This is supposed to be a dairy and nut free recipe. Thankfully no one in my house has any allergies because without paying attention I chose a pesto made with cow's milk and pine nuts. We are trying to choose low cal, healthier choices for dinner and finding recipes the whole family enjoys has been a challenge. This one will definitely be one we will be eating again!
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