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    Meatless Meals


    Slow Cooker Black Beans

    • 1 lb dry black beans, shriveled beans and small stones removed
    • 6 c water
    • 1 onion, chopped
    • 2 garlic cloves, peeled
    • 1 t cumin


    In a large colander, rinse beans thoroughly. Place beans, onion, garlic and cumin in slow cooker; add water. Cook on low until beans split apart and tender, about 6 hours. Remove garlic cloves. Use immediately or transfer beans to shallow container and allow to-cool. Refrigerate for 3-5 days for later use.

    Makes about 5 cups of beans which can be used in Black Bean & Zucchini Casserole and Southwestern Black Bean Salad.


    Black Bean & Zucchini Casserole

    • 2 c water
    • 1 c brown rice
    • Dash of salt
    • 3 c black beans, cooked
    • 2 c zucchini, chopped
    • 1 tomato, chopped
    • 1/2 c green bell pepper, chopped
    • 1 c Monterrey Jack cheese, shredded


    In a large pot, bring water to a boil. Add brown rice and dash of salt; stir. Cover pot and simmer over medium heat until water is absorbed, about 40 minutes. Preheat oven to 350°F. Lightly spray a casserole dish with nonstick cooking spray. In a large bowl, mix brown rice, beans, zucchini, tomato and green pepper. Stir until well blended. Pour into casserole; sprinkle cheese on top. Bake in oven 30 minutes.

    Serves 6.

    Variation: Use 2 cans of black beans instead of cooked beans for an easy weeknight meal.

    Kids in the kitchen: Allow children to help stir ingredients and sprinkle cheese on top.


    Cucumber Cantaloupe Salad

    • 1/4 c vegetable or olive oil
    • 2 T white or rice wine vinegar
    • Juice of 1 lime
    • 1 T honey
    • 1/4 t pepper
    • 1 cantaloupe, peeled, seeded and chopped
    • 2 large cucumbers, sliced and quartered


    To make the dressing, stir together the first five ingredients in a large bowl until well mixed. Add cantaloupe and cucumber; toss until thoroughly mixed. Enjoy cold.

    Serves 6.


    A Planned-Over Meal


    Southwestern Black Bean Salad

    • 2 c black beans, cooked and chilled
    • 1 c frozen corn, thawed
    • 1 tomato, chopped
    • 1/2 c red onion, chopped
    • 1 avocado, pitted and chopped
    • 1 jalapeno, chopped (optional)
    • Juice of 1 lime


    In a large bowl, combine all ingredients; stir until well mixed. Enjoy cold with Baked Tostada shells and sliced strawberries.

    Serves 6.

    Variation: Use 1 can black beans.

    Kids in the kitchen: Allow older children to help add ingredients and stir.


    Baked Tostada Shells

    • 6 corn tortillas
    • 1 T vegetable oil
    • 1/4 t chili powder (optional)


    Preheat oven to 400°F. Lightly brush tortillas with oil and sprinkle with chili powder, if desired. Place a single layer on baking sheet. Bake 5 minutes; turn tortillas. Bake 3-5 minutes longer, or until tortillas are crisp and light brown.

    Serves 6.

    Kids in the kitchen: Allow older children to help brush tortillas with oil.



    Dry black beans, onion, garlic, brown rice, zucchini, tomato, green bell pepper, Monterrey Jack cheese, cantaloupe, cucumbers, corn, red onion, avocado and corn tortillas are all WIC-approved foods.