Serves: 3–5
Estimated cost: $9.10
Estimated cost per serving: $3.05
Ingredients:
• 2 tbsp cooking oil (olive, avocado, or oat bran)
• 1/2 cup onion (white, yellow, or red)
• 2–3 turkey necks or wings
• 2 tsp onion powder
• 1 tsp black pepper
• 2 tsp salt
• 1 1/2 cups water
• 1 (15 oz) can Great Northern beans, drained and rinsed
OR 1 cup dry beans
• Salt and pepper, to taste
Optional toppings:
• Chow chow or relish
• Pickled onion
• Cucumber salad
• 2 tsp chopped onion
Equipment:
Medium pot, knife, cutting board, serving bowl or plate
Directions:
- In a medium pot, sauté onion in cooking oil over medium heat for 5–7 minutes, until translucent.
- Add turkey necks, onion powder, black pepper, and salt. Brown for 7–10 minutes.
- Add 1/2 cup water, cover, and cook for 5 minutes.
- Add beans and remaining 1 cup water. Cover and cook on medium-low for 40–45 minutes, stirring occasionally. (If using dried beans, add 1 cup dried Northern beans and 1 cup dried mixed beans with an additional 2 cups of water. Cook until beans are tender.)
- Serve topped with a few tablespoons of chow chow or relish, in a bowl or as a side dish to your favorite comfort food. Enjoy.
Health benefits:
Beans are rich in micronutrients, vitamins, minerals, antioxidants, carotenoids, polyphenols, and phytochemicals that help fight inflammation and free radicals. They provide vitamins A, K, and C, folate, potassium, calcium, magnesium, dietary fiber, and prebiotic carbohydrates.
Phaseolus vulgaris, commonly known as dry beans, are widely accessible, affordable, versatile, and highly nutritious. They are rich in fiber and help you feel fuller for longer. One-half cup of cooked beans equals one ounce of meat and provides approximately 7 grams of protein.
Recipe provided by LA Dixon, 2024
