Recipe Page

Black Bean Goulash

Original Author: Kylie Harris, Searcy County | Adapted for Blog: 

Torrie Smith, Van Buren County

   Meatless Monday is taking you back to grandma’s kitchen. Goulash was a staple growing up that my kids love now. This is a great meal that combines MyPlate into one big bowl that takes less than 20 minutes to complete!

   Choosing whole grain elbow noodles is a great way to get the fiber, vitamin and minerals needed for good health. Although refined grains are usually “enriched” after processing with some vitamins and minerals, the fiber a grain has when whole is not replaced. Everyone needs at least 3-8 oz of grains a day (depending on age, sex, and level of activity) and at least half of those should be whole.

   Growing up Grandma’s goulash always just had whatever extra veggies were laying around. It can still be just as versatile! Whether they are fresh from the garden, canned, or frozen whatever vegetables you like can be put in this dish. MyPlate categorizes vegetables into five categories: dark-green vegetables, red & orange vegetables, beans & peas, starchy vegetables, and other vegetables. Everyone should get 1-3 cups of a variety of these vegetable groups daily (depending on age, sex, and level of activity). This meal is also an excellent way to hide those pesky veggies for our pickier eaters. Pro tip: chop the veggies into smaller bites to make the more “hidden”.

   We know how glorious beans are for their versatility, nutrients, and budget-friendly cost. This meal is just another great example of how to use them! Any flavor can be used to replace the meat in this meal. 

   A person needs between 2 and 6 ½ oz of protein each day (depending on age, sex, and level of activity).

  Ingredients Directions

• 16 oz macaroni (whole grain)

• 1 can black beans (or any bean of choice), drained and rinsed • 1 can corn, drain and rinsed • 1 green beans, drained and rinsed • 2 cans diced tomatoes (I prefer petite) • 1 TBS Italian Seasoning • 1 TBS dried chopped onion • 1 tsp paprika • 1 tsp garlic powder • Cheese for topping

Contents taken from University of Arkansas

White Chicken Chili

Makes 6 servings, 1½ cups each serving

INGREDIENTS

4 cups chicken, cooked and cooled

2 15.5-ounce cans great northern beans

16 ounces salsa verde

4 cups chicken stock

2 teaspoons ground cumin

DIRECTIONS

Wash your hands well with soap and warm water for at least 20 seconds.

Shred cooked chicken removing any skin and fat and add to a large pot.

Drain and rinse great northern beans and add to large pot.

Add salsa verde, chicken stock, and ground cumin to the large pot and mix ingredients then bring to a boil over medium-high heat, about 10 minutes. Reduce heat, cover, and simmer for 10 to 20 minutes.

Refrigerate leftovers within 2 hours.

   Contents from Mississippi State University