Pinto Bean Bread

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

Pinto Bean and Sun-dried Tomato Dip

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

Layered Chili, Cheese and Roasted-Corn Dip

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

Frijoles Molidos

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.

Dilled Bean Bread

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

Curried Tomato Spread

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

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

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

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

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