Category: Snacks & Appetizers

The perfect appetizer for a lunch or dinner party.

Ingredients:

• 2-1/2 cups Great Northern, Cranberry, Navy, or small white beans, cooked
• 3 tablespoons lemon juice, fresh-squeezed
• 2 teaspoons fresh garlic, minced
• 1/8 teaspoon salt
• 3 tablespoons extra virgin olive oil
• 1/2 teaspoon freshly ground black pepper
• 5 tablespoons water
• 1/8 teaspoon ground cumin
• 1 tablespoon parsley, chopped

Preparation: Drain beans and keep warm, but not hot; place all ingredients in food processor and blend until smooth. Add another tablespoon of water if mixture is too thick. Place in bowl, sprinkle with chopped parsley, and serve with bread or crackers.

Notes: Makes 2-1/2 cups

Ingredients:

• 2 (15-ounce) cans cannellini beans, rinsed, drained, divided
• 8 tablespoons extra virgin olive oil, divided
• 5 teaspoons fresh lemon juice
• 4 garlic cloves, divided
• 1 teaspoon minced fresh thyme
• 1 tablespoon balsamic vinegar
• 1/2 cup red onion, sliced paper-thin
• 1 sourdough baguette, cut crosswise into thirty-two 1/3-inch-thick slices
• 1 cup baby arugula, slightly packed

Preparation:
Blend 2 cups beans, 3 tablespoons oil, lemon juice, 1 garlic clove, and thyme in processor until almost smooth. Add remaining beans. Using on/off turns, blend until beans are barely chopped.Season with salt and pepper.

Whisk vinegar and 1 tablespoon oil in bowl. Season dressing with salt and pepper. Mix in onion. Let stand at least 1 hour, no more than 3 hours.

Preheat oven to 350 degrees F. Place 4 tablespoons oil in small bowl. Using garlic press, press 3 garlic cloves into oil. Whisk to blend. Arrange bread slices on rimmed baking sheet; brush with garlic oil. Bake until bottoms begin to crisp, about 10 minutes. Cool on sheet at least 15 minutes and up to 3 hours.

Mix arugula into onion and dressing. Spread bean mixture on each bread slice. Top with arugula and onion.

Notes: The mixture in Step 1 can be made 1 day ahead. Cover and chill. Bring to room temperature before using. Makes 32

Ingredients:

• 1 (15-ounce) can black beans, drained
• 1 teaspoon vegetable oil
• 1/2 cup onion, chopped
• 2 garlic cloves, minced
• 1/2 cup tomato, diced
• 1/3 cup mild picante sauce
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup (1-ounce) Monterey Jack cheese, shredded
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon fresh lime juice

Preparation: Place beans in a bowl; partially mash until chunky. Set aside.

Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic; sauté 4 minutes or until tender. Add beans, tomato, and next 3 ingredients; cook 5 minutes or until thickened, stirring constantly. Remove from heat; add cheese and remaining ingredients, stirring until cheese melts. Serve warm or at room temperature with corn or flour tortilla chips.

16 servings

Ingredients:

• 1 (3-ounce) package sun-dried tomatoes, julienned
• 1 cup boiling water
• 1/3 cup pine nuts, toasted
• 1 1/2 teaspoon olive oil
• 3 cloves garlic, minced
• 1/2 cup scallions, sliced
• 1/2 cup carrots, coarsely shredded
• 1 (15-ounce) can Great Northern beans, drained
• 1/4 cup fresh basil, chopped
• 1 tablespoon balsamic vinegar
• 1 (1-pound) sourdough baguette, cut into 1/2-inch-thick slices
• 1 teaspoon dried basil for garnish

Preparation: Combine sun-dried tomatoes with boiling water in small bowl and set aside for 15 minutes.

Place pine nuts in dry skillet and heat over medium heat until browned, stirring or shaking pan for uniform browning. Remove from heat and set aside.

Heat oil in 10-inch skillet over medium-high heat 30 seconds. Add garlic, scallions and shredded carrots and sauté 3 minutes. Add beans, tomatoes and soaking liquid. Reduce heat to medium-low and add chopped basil and vinegar. Cook 10 minutes or until liquid is absorbed.

Preheat broiler.

Arrange bread in single layer on baking sheet and spray with olive oil cooking spray. Spoon bean mixture on bread slices, sprinkle with dried basil and top with pine nuts. Place under broiler for 3 minutes or until heated through and lightly toasted.

NUTRITION FACTS

Amount Per Serving

Cals: 130 From Fat: na

Total Fat: 2g

Cholesterol: 0mg

Sodium: 249mg

Total Carb: 24g

Dietary Fiber: 3g

Sugars: na

Protein: 5g

Ingredients:

• 1 can (15-1/2 ounce) Great Northern beans or other white beans, rinsed well and drained
• 8 sun-dried tomatoes packed in oil, well drained (patted with paper toweling if necessary)
• 1 large clove garlic, peeled and chopped
• 1 teaspoon chopped fresh rosemary or more to taste
• 4 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1/4 to 1/2 cup water
• 2 tablespoons Kalmata or ripe olives
• Salt and black pepper to taste
• Fresh vegetable dippers, crostini or crackers for serving

Preparation: In a food processor or blender, place the beans, sun-dried tomatoes, garlic, rosemary, oil, vinegar and 1/4 cup water. Pulse to a smooth puree. If necessary, adjust the consistency by gradually adding more water, 1 tablespoon at a time. Add salt and pepper to taste. Fold in olives. Cover and refrigerate 30 minutes to allow the flavors to blend before serving. Serve chilled.

Notes: Yields about 2 cups

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.