Author: its_admin

Serves 16

Ingredients:

• 2 quarts water
• 1 tablespoon salt
• 1/2 pound green beans, trimmed
• 1/2 pound wax beans, trimmed
• 1 1/4 cups red wine vinegar
• 1/2 cup sugar
• 1/2 cup sherry vinegar or cider vinegar
• 1/2 cup vodka
• 2 tablespoons mustard seeds
• 1 tablespoon black peppercorns
• 1 to 2 teaspoons crushed red pepper
• 4 garlic cloves
• 4 fresh dill sprigs
• 2 bay leaves

Preparation: Bring 2 quarts water and salt to a boil in a large saucepan. Add beans, cook 4 minutes or until crisp-tender. Drain; place in a large bowl.

Combine red wine vinegar and remaining ingredients in a medium saucepan. Bring to a boil; cook 1 minute or until sugar dissolves. Pour over beans; cover and marinate in refrigerator at least 24 hours. Discard dill and bay leaves. Drain, if desired.

Notes: These beans can be refrigerated in an airtight container for up to two weeks.

NUTRITION FACTS
Serv. Size: 1 ounce

Amount Per Serving

Cals: 21 From Fat: 13

Total Fat: .3g

Cholesterol: 0mg

Sodium: 47mg

Total Carb: 3.8g

Dietary Fiber: 1.3g

Sugars: na

Protein: .8g

Makes 8 cups

Ingredients:

• 1/4 cup fresh lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 4 teaspoons minced canned chipotle chilies
• 1 tablespoon red wine vinegar
• 1 teaspoon ground cumin
• 2 (15-ounce) cans black beans, rinsed and drained
• 1 1/2 cups fresh corn kernels, blanched or frozen corn kernels, thawed
• 1 1/2 cups chopped red onion
• 1 1/2 cups chopped tomatoes
• 1 cup chopped green bell pepper
• 1 large ripe avocado, halved, pitted, peeled, diced
• Tortilla Chips

Preparation: Whisk first 6 ingredients in large bowl to blend. Stir in beans, corn, onion, tomatoes, and bell pepper. Mix in avocado; season to taste with salt and pepper. Serve with tortilla chips.

4 cups

Ingredients:

• 2 (15-ounce) cans cranberry beans, drained and rinsed
• 1 cup sour cream
• 1 teaspoon garlic, chopped
• 1 scallion, chopped
• 2 tablespoons fresh cilantro, minced
• 2 tablespoons soy sauce
• 1/2 cup fresh lemon juice
• 1 tablespoon Dijon mustard
• 1/3 cup oil
• 1/2 teaspoon freshly ground pepper
• 1/2 teaspoon ground cumin

Preparation: In a food processor, puree beans together with the sour cream, garlic, scallion, cilantro, soy sauce, lemon juice and mustard until very smooth.

With the motor running add the oil in a slow stream until combined well with the puree.

Add the pepper and cumin and pulse once or twice to blend.

Transfer to serving bowl and chill, covered, for 2 hours.

Notes: A healthy and delicious dip for raw vegetables or chips.

2 1/2 cups

Ingredients:

• 1 (7-ounce) jar roasted red bell peppers, drained and chopped
• 1 cup light firm silken tofu (about 6 ounces)
• 1/3 cup cilantro leaves
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1 clove garlic, chopped
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained

Preparation: Reserve 1/4 cup roasted red peppers and set aside. Place remaining peppers in food processor. Add all other ingredients and process until smooth.

Spoon mixture into small bowl and stir in reserved chopped peppers. Serve chilled or at room temperature.

NUTRITION FACTS
Serv. Size: 1 tablespoon

Amount Per Serving

Cals: 15 From Fat: na

Total Fat: .5g

Cholesterol: 0mg

Sodium: 59mg

Total Carb: 2g

Dietary Fiber: <1g Sugars: <1g Protein: 1g

Yield 1 1/2 cups

Ingredients:

• 2 red bell peppers
• 1 (15-ounce) can kidney beans, rinsed and drained
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1/2 teaspoon grated lemon rind
• 1/4 teaspoon freshly-ground black pepper
• Dash of ground red pepper

Preparation: Preheat broiler Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 5 minutes. Peel and chop. Place bell peppers and remaining ingredients in a food processor, and process until smooth.

Ingredients:

• 2 cups Pinto beans, pureed
• 1/8 cup honey
• 1/4 cup vegetable oil
• 3/4 teaspoon salt
• 4 cups whole wheat flour
• 2-1/2 cups white flour
• 2 cups warm water
• 2 tablespoons yeast

Preparation: Soften yeast in warm water. Place honey, oil, beans and salt in a large bowl; mix well.
Add wheat flour and enough white flour to make dough stiff but slightly sticky to the touch (three to six cups). Knead on a floured surface for about 10 minutes.
Shape into loaves;let rise until double. Place on cookie sheet. Bake 350 degrees F. for 45 minutes.

NUTRITION FACTS

Amount Per Serving

Cals: 183 From Fat: 13.2

Total Fat: 2.8g

Cholesterol: 0

Sodium: 65mg

Total Carb: 33.7

Dietary Fiber: 6.5g

Sugars: na

Protein: 7.2g

6 servings

Ingredients:

• 1/2 cup boiling water
• 6 sun-dried tomato halves (not packed in oil: about 1 ounce)
• 1 (15- to 16-ounce) can pinto beans, rinsed and drained
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon minced garlic
• Assorted cut-up vegetables for dipping (such as carrots, celery, zucchini and bell peppers)

Preparation: Mix 1/2 cup boiling water and sun-dried tomatoes in small bowl. Let stand until tomatoes soften, about 30 minutes. Drain; reserve soaking liquid. Chop tomatoes.

Finely chop tomatoes and beans in processor. Blend in oil, vinegar and garlic. With machine running, gradually add 1/4 cup soaking liquid; puree. Season with salt and pepper. Transfer to bowl.

Serve dip with cut-up vegetables.

Notes: Can be made 1 day ahead. Cover and chill. Let stand at room temperature 30 minutes before serving.

NUTRITION FACTS

Amount Per Serving

Cals: 91 From Fat: n/a

Total Fat: 3g

Cholesterol: 0mg

Sodium: n/a

Total Carb: n/a

Dietary Fiber: n/a

Sugars: n/a

Protein: n/a

Here’s a simple dip you can throw together and serve at your next party. Reheat the leftovers and spoon them into a warmed flour tortilla for a flavo

16 servings

Ingredients:

• 2 (16-ounce) cans pinto beans, drained, rinsed and divided
• 1/2 teaspoon ground cumin
• 1/4 teaspoon hot sauce
• 1/8 teaspoon black pepper
• 1 (8-ounce) block fat-free cream cheese
• Cooking spray
• 1 (11-ounce) can whole-kernel corn, drained
• 2 garlic cloves, minced
• 2 cups basmati or other long-grain rice, cooked
• 1/2 cup fresh cilantro, minced
• 1 (4.5-ounce) can green chiles, chopped
• 1 cup bottled salsa
• 1/2 cup (2-ounces) sharp cheddar cheese, shredded
• 8 cups baked tortilla chips (about 8 ounces)

Preparation: Preheat oven to 375 degree F.

Combine 2 cups beans, cumin, hot sauce, black pepper, and cream cheese in a food processor, process until smooth. Place bean mixture in a medium bowl, stir in remaining beans. Set aside.

Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add corn and garlic, and sauté for 3 minutes or until lightly browned. Remove from heat, and stir in rice, cilantro, and chiles.

Spread half of the bean mixture in the bottom of a shallow 2-quart baking dish coated with cooking spray. Spread half of the salsa over bean mixture. Spread rice mixture over salsa. Top with the remaining salsa and bean mixture, and sprinkle with the cheese. Cover and bake at 375 degree F for 30 minutes or until thoroughly heated. Serve with chips.

NUTRITION FACTS
Serv. Size: 1/2 cup dip and 1/2 cup chips

Amount Per Serving

Cals: 174 From Fat: 10%

Total Fat: 1.9g

Cholesterol: 5mg

Sodium: 446mg

Total Carb: 31.8g

Dietary Fiber: 3g

Sugars: na

Protein: 8.5g

Makes about 5 cups

Ingredients:

• 1 pound black beans
• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 2 quarts water
• 1 1/2 tablespoons salt
• 6 slices bacon
• 1 (4-ounce) can chopped green chilies, drained
• 2 teaspoons hot pepper sauce
• 1 teaspoon ground black pepper
• 2 teaspoons ground cumin
• 1 teaspoon dry oregano, crumbled
• 2 ounces (1/2 cup) Monterey jack cheese, grated

Preparation:
Drain beans. In a large saucepan, heat oil and sauté onion, green pepper and garlic until softened.

Add beans and fresh water; bring to a boil, lower heat and simmer, covered, for 2 hours or until beans are tender. Drain any excess liquid and mash beans in saucepan; season with salt.

In large skillet, cook bacon until crisp; crumble and set aside. Stir mashed beans into reserved bacon fat in skillet; stir in bacon, chilies, hot pepper sauce, black pepper, cumin and oregano. Serve hot or at room temperature, sprinkle with cheese just before serving. If desired, cool, cover, refrigerate and reheat before serving. Serve with tortilla chips and vegetable dippers.

Ingredients:

• 1 cup Great Northern beans, pureed
• 2 tablespoons butter
• 2 tablespoons onion, finely minced
• 1 teaspoon salt
• 2 teaspoons dried dill weed
• 1 cup lukewarm water
• 1 package active dry yeast
• 3-1/2 cups flour
• 1/2 tablespoon salt, coarsely ground
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon fresh parsley, chopped
• 1 large egg, beaten

Preparation: Puree beans in blender until smooth. In a medium skillet, melt butter, add onion and sauté over medium heat until soft but not brown. Stir in bean puree, salt and dill weed; mix well. Remove from heat and let cool.
In a large bowl, dissolve yeast in one cup warm water. Add cooled bean mixture and mix. Stir in flour to make a stiff dough. Turn dough onto a lightly floured surface and knead until elastic. Return dough to bowl; lightly butter top. Cover and let rise until doubled.
Grease a 9×5” loaf pan. Punch down dough and shape into a loaf. With a sharp knife make several diagonal slashes about 1/4” deep in top of loaf.
In small bowl combine coarsely ground salt, cheese and parsley. Brush top of loaf with beaten egg and sprinkle cheese mixture on top. Cover and let rise until double.
Heat oven to 350 degrees F. Bake 30 to 40 minutes until loaf is browned on top and sounds hollow when tapped. Remove from pan and cool on rack.

NUTRITION FACTS

Amount Per Serving

Cals: 183 From Fat: 13.2

Total Fat: 2.8g

Cholesterol: 0

Sodium: 65mg

Total Carb: 33.7g

Dietary Fiber: 6.5g

Sugars: na

Protein: 7.2g