Author: its_admin

Curried Tomato Spread

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Yields 1 1/4 cups

Ingredients:

  • 1/2 cup water
  • 2 garlic cloves, chopped
  • 1/2 cup crushed fire-roasted tomatoes (such as Muir Glen)
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon curry powder
  • 1/8 teaspoon crushed red pepper
  • 1 (15-ounce) can cannelloni beans or other white beans, rinsed and drained

Preparation: Place water and garlic in a small saucepan; bring to a boil. Cook about 3 minutes or until reduced to 2 tablespoons. Add fire-roasted tomatoes, ground cumin, salt, curry powder, ground turmeric, and red pepper; cook 2 minutes over medium-low heat. Stir in beans; cook 2 minutes.
Place bean mixture in a food processor, and process until smooth.

Chipotle Black Bean Dip with Garlic Pita Chips

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2 servings

Ingredients:
Chips:

  • 6 large garlic cloves, unpeeled
  • 2 (6-inch) whole wheat pitas, split in half horizontally
  • Olive oil-flavored cooking spray
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Dip:

  • 1/3 cup bottled salsa
  • 1/4 cup fresh cilantro, chopped
  • 3 tablespoons tomato paste
  • 1 tablespoon vegetable oil
  • 1 teaspoon sugar
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon canned chipotle chile in adobo sauce, minced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon onion powder
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 garlic clove, chopped

Preparation: Preheat oven to 400 degrees F.

To prepare chips, wrap 6 garlic cloves in foil. Bake at 400 degrees F. for 45 minutes; cool 10 minutes. Squeeze to extract garlic pulp; discard skins. Spread garlic pulp evenly over pita halves, spray pita halves with cooking spray. Cut each pita half into wedges, arrange on a baking sheet. Sprinkle wedges with 1/2 teaspoon salt and pepper. Bake at 400 degrees F for 7 minutes or until crisp.

To prepare dip, combine salsa and remaining ingredients in a food processor; process until smooth, scraping sides of bowl once. Serve dip with chips.

NUTRITION FACTS
Serv. Size: 3 tablespoons dip and 4 chips serving size

Amount Per Serving

Cals: 107 From Fat: 24

Total Fat: 2.8g

Cholesterol: 0mg

Sodium: 427mg

Total Carb: 16g

Dietary Fiber: 4.1g

Sugars: na

Protein: 6.1g

Caramelized Black Bean Butter

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Yields 3 cups

Ingredients:

  • 1 tablespoon olive oil
  • 4 cups chopped onion
  • 2 (15-ounce) cans black beans, rinsed and drained
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons unsweetened cocoa
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1 tablespoon chopped fresh parsley

Preparation: Heat oil in a large nonstick skillet over medium high heat. Add onion; sauté 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt and paprika in a food processor; process until smooth. Place bean mixture in a bowl. Sprinkle with parsley.

Breakfast on the Run

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Ingredients:

  • Refrigerated pizza dough
  • refried beans
  • chili powder
  • ground cumin
  • salsa
  • cooked sausage
  • chorizo
  • bacon
  • scrambled egg
  • shredded cheddar cheese

Preparation: Divide refrigerated can of pizza dough into sixths, flatten each piece into circle. Spread layer of refried beans seasoned with chili powder and cumin on each circle. Top with layer of each of the following: salsa, crumbled cooked sausage, chorizo or bacon, scrambled egg and end with shredded cheese.

Bake at 475 degrees for 8-10 minutes.

Blueberry Bean Muffins

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Any canned or dry-packaged bean variety can be easily substituted for another.

Makes 1 dozen

Ingredients:

  • 2 cans (15 ounces each) Red Kidney beans or 3 cups cooked dry-packaged Red Kidney beans, drained, rinsed
  • 1/3 cup milk
  • 1 cup sugar
  • 1/4 cup butter or margarine, softened
  • 3 eggs
  • 2 teaspoons vanilla
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon, ground
  • 1/2 teaspoon allspice, ground
  • 1/2 teaspoon cloves, ground
  • 1 cup blueberries, fresh or frozen
  • 3/4 cup pecans, chopped

Preparation:

Process beans and milk in food processor or blender until smooth.

Mix sugar and butter in large bowl; beat in eggs and vanilla. Add bean mixture, mixing until well blended. Mix in combined flours, baking soda, salt and spices. Gently mix in blueberries. Spoon mixture into 12 greased or paper-lined muffin cups; sprinkle with pecans.

Bake muffins in preheated 375-degree oven until toothpicks inserted in centers come out clean, 20 to 25 minutes.

Cool in pans on wire racks 5 minutes; remove from pans and cool.

NUTRITION FACTS

Amount Per Serving

Cals: 288 From Fat: 31%

Total Fat: 10g

Cholesterol: 64mg

Sodium: 500mg

Total Carb: 43g

Dietary Fiber: 5g

Sugars: na

Protein: 8g

Black Bean-Mango Salsa

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5 servings

Ingredients:

  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons canned chipotle chile in adobo sauce, finely chopped
  • 1 1/2 teaspoons jalapeno pepper, finely chopped
  • 1/2 teaspoon hot sauce (such as Tabasco)
  • 1/4 teaspoon salt
  • 1 mango, peeled and chopped
  • 1 (15-ounce) can black beans, rinsed and drained

Preparation: Combine all ingredients in a bowl; toss well.

Notes: Serve as a side salad or an accompaniment for grilled pork or beef.

NUTRITION FACTS
Serv. Size: 1/2 cup each

Amount Per Serving

Cals: 118 From Fat: 5%

Total Fat: 0.6g

Cholesterol: 0mg

Sodium: 299mg

Total Carb: 23.5g

Dietary Fiber: 6.6g

Sugars: na

Protein: 6g

Black Bean Hummus

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Makes about 3 cups

Ingredients:

  • 1 (16-ounce) can black beans, rinsed and drained
  • 1 (16-ounce) can Great Northern or Navy beans, rinsed and drained
  • 1 clove garlic, minced
  • 1 teaspoon ground cumin
  • 2 tablespoons tahini*
  • 1 tablespoon lemon juice
  • 4 tablespoons olive oil
  • Salt and pepper to taste
  • Chopped fresh cilantro, for garnish

Preparation: Place black beans, Great Northern or Navy beans, garlic, cumin, tahini, lemon juice and olive oil in food processor bowl; blend together well. Season to taste with salt and pepper; cover and chill.
Garnish with cilantro and serve with crudites and crackers.

Notes: *Tahini is a sesame seed paste, available at natural food stores and some supermarkets.

Black Bean Dip

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Makes 24 servings.

Ingredients:

  • 1 (16-ounce) can black beans, rinsed and drained
  • 1/2 cup salsa
  • 4 1/2 teaspoons lime juice
  • 2 tablespoons chopped cilantro
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste

Preparation: Put all ingredients into food processor and blend. Makes 1 1/2 cups.

NUTRITION FACTS

Amount Per Serving

Cals: 27 From Fat: 5

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 5mg

Total Carb: 4.8g

Dietary Fiber: 1.78g

Sugars: na

Protein: 1.7g

Black & White Bean Salsa

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Makes 32 servings.

Ingredients:

  • 1 1/2 cups black beans, cooked or canned, rinsed and drained
  • 1 1/2 cups Great Northern beans, cooked or canned, rinsed and drained
  • 1 large tomato, chopped
  • 1 small red onion, chopped
  • 1/4 cup fresh chopped cilantro
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground red pepper
  • Dash of salt

Preparation: Combine all ingredients; mix well. Serve as an accompaniment with beef, pork or chicken or as a dip with tortilla chips.

NUTRITION FACTS

Amount Per Serving

Cals: 24 From Fat: 0

Total Fat: trace

Cholesterol: 0mg

Sodium: 3mg

Total Carb: 4.1g

Dietary Fiber: 1.43g

Sugars: na

Protein: 1.5g

Bean, Bacon and Blue Cheese Dip

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1 1/2 cups

Ingredients:

  • 1/4 cup onion, chopped
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (15-ounce) can navy beans, drained
  • 1 garlic clove, chopped
  • 1/2 cup (2-ounces) blue cheese, crumbled
  • 3 bacon slices, cooked and crumbled (drained)

Preparation: Place first 7 ingredients (onion through garlic) in a blender; process until smooth. Combine bean mixture and remaining ingredients in a small bowl.

NUTRITION FACTS
Serv. Size: 2 tablespoons

Amount Per Serving

Cals: 71 From Fat: 33

Total Fat: 2.6g

Cholesterol: 6mg

Sodium: 230mg

Total Carb: 7.8g

Dietary Fiber: 1.9g

Sugars: na

Protein: 4.4g