Portable Bean Salad Sandwiches

Serves 12


  • 1 dozen (6-inch) French rolls
  • 1/4 cup olive oil
  • 3 tablespoons balsamic vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon garlic salt
  • 2 (15-ounce) can kidney beans, rinsed and drained
  • 12 ounces mozzarella cheese, cubed
  • 4 ounces artichoke hearts, drained and chopped
  • 4 ounces dry salami, cubed
  • 4 ounces pepperoni, thinly sliced
  • 1/4 cup roasted red peppers, diced
  • 1/4 cup roasted yellow peppers, diced
  • 1/4 cup sun-dried tomatoes in oil, drained and chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons pitted black olives, chopped
  • 2 tablespoons pitted green olives, chopped

Slice top quarter of bun lengthwise. Remove center of bun leaving 1-inch thick shell; set aside. Cube bread removed from center of buns. Cover tightly. In a small bow whisk dressing ingredients.
Mix all salad ingredients well. Add cubed bread. Chill.
Assemble to order, portioning 6 ounces of bean salad into each bread shell and closing with top of roll.

Notes: Ideal for picnics

Curried Tomato Spread

Yields 1 1/4 cups


  • 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

2 servings


  • 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


  • 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.

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

Yields 3 cups


  • 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.

Roasted Tomatillo and Black Bean Tacos

To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.

Serves 4


  • 3/4 pound fresh whole tomatillos, husks removed
  • 1 small onion, cut into 1/2-inch pieces (1 cup)
  • 1 small red bell pepper, cut into 1/2-inch pieces (1 cup)
  • 3 large cloves garlic, peeled
  • 3 tablespoons coarsely chopped cilantro, divided
  • 1 1/2 teaspoon minced jalapeno pepper
  • 1 cup canned black beans, rinsed and drained
  • 4 6-inch corn or flour tortillas, warmed
  • 1 small avocado, cut into 1/4-inch-thick slices
  • 2 tablespoons queso fresco or feta cheese
  • 1/4 cup frozen corn kernels, thawed, optional
  • 1/2 cup low-fat sour cream, optional

Preparation: Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
Pulse garlic, 1 tablespoon cilantro, jalapeno, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.
Fill tortilla with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.


Amount Per Serving

Cals: 226 From Fat: na

Total Fat: 7g

Cholesterol: 2mg

Sodium: 457mg

Total Carb: 36g

Dietary Fiber: 11g

Sugars: 7g

Protein: 8g

Ole Cobb Salad

Serves 4


  • 8 cups mixed greens
  • 1 cup diced tomato
  • 1 cup diced red onion
  • 1 cup diced peeled jicama or carrot
  • 1 cup diced green bell pepper
  • 1 cup fresh corn kernels
  • 1 cup diced, peeled avocado
  • 1 (16-ounce) can black beans, rinsed and drained
  • 1 cup (4 ounces) shredded Monterey Jack cheese
  • 1 cup baked tortilla chips, coarsely crushed

Lime-Cilantro Vinaigrette

  • 3/4 cup tomato juice
  • 1/2 cup cilantro sprigs
  • 1/4 cup fresh lime juice
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1 small jalapeño pepper, halved and seeded

Preparation: Place 2 cups of mixed greens on each of 4 plates. Arrange 1/4 cup tomato, onion, jicama, bell pepper, corn, avocado and 1/4 of beans in individual rows over the greens. Sprinkle 1/4 cup Monterey Jack cheese and 1/4 cup crushed chips over each salad. Drizzle 1/4 cup Lime-Cilantro Vinaigrette over each salad.

Place ingredients in a food processor and blend until smooth.

White Beans with Rotini and Golden Onions

Serves 6


  • 3 tablespoons olive oil
  • 2 medium onions, halved lengthwise and cut lengthwise into thin slices ( 2 1/2 cups)
  • 1 large garlic clove, finely chopped
  • 2 large red bell peppers, cut lengthwise into 1/8-inch-wide strips (4 cups)
  • 2 teaspoons finely chopped fresh jalapeno chile, including seeds, or to taste
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3/4 cup water
  • 1 pound rotini (corkscrew pasta)
  • 1 (16-to 19-ounce)can white beans such as Great Northern or cannellini, drained and rinsed
  • 2 ounces finely grated Parmigiano-Reggiano (1 cup)
  • 1/2 cup finely chopped fresh, flat-leaf parsley

Preparation: Heat 2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then saute onions, stirring occasionally, until golden, about 10 minutes. Add garlic and saute, stirring, 1 minute, then transfer onions to a bowl.
Add remaining tablespoon oil to skillet and saute bell peppers, chile, salt, and pepper, stirring occasionally, until bell peppers are tender, about 8 minutes. Add onions and water and bring to a boil, scraping up brown bits from bottom of skillet, then remove from heat.
While peppers are sauteing, cook pasta in a 6- to 8-quart pot of boiling, salted water, stirring occasionally, until al dente. Reserve 3/4 cup cooking water, then drain pasta well in a colander and return to pot. Add onion mixture, reserved cooking water, beans, half of cheese, and half of parsley and toss well.
Serve sprinkled with remaining cheese and parsley.

Notes: Cavatappi (ridged corkscrew pasta) may be substituted for the rotini