Category: Snacks & Appetizers

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

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.

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

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

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

Ingredients:
Crunchy Beans

• 2 cans small white beans, rinsed and drained
• 1 tablespoon Worcestershire sauce
• 1 tablespoon chili powder
• 2 teaspoons liquid smoke flavoring
• 1/2 teaspoon garlic powder
• 1/2 teaspoon hot chili sauce

Cracker Mix

• 1 cup mixed pretzels, rice and wheat cereals
• 1 cup goldfish crackers
• 1 1/2 teaspoons Worcestershire sauce
• 2 teaspoons chili powder
• 1 teaspoon onion powder
• 1 teaspoon garlic
• Salt to taste

Preparation: Spread beans on paper towel to dry. Mix Worcestershire sauce, chili powder and liquid smoke flavoring in a small bowl. Add beans and marinate for 30 minutes. Spray cookie sheet with oil, spread beans out single layer and bake 350 degrees F. for approximately 45 minutes or until crunchy. Stir beans periodically for even browning.

While beans are cooking, mix cracker mix ingredients in bowl. Remove beans from oven, add to cracker mix and toss to coat. Spread crackers and bean mix on cookie sheet and return to oven. Bake for 15 minutes at 350 degrees F. Remove and cool.

NUTRITION FACTS

Amount Per Serving

Cals: 288 From Fat: 11.1%

Total Fat: 3.6g

Cholesterol: 0mg

Sodium: 632g

Total Carb: 53.3g

Dietary Fiber: na

Sugars: na

Protein: 11.4g

3 cups

Ingredients:

• 1 cup onion, chopped
• 1 tablespoon garlic, minced
• 1 teaspoon dried rosemary
• 1 tablespoon olive oil
• 2 cans (15-ounce) Great Northern or pinto beans, rinsed and drained
• 4 teaspoons white wine vinegar
• 1/4 teaspoon crushed red pepper
• Salt
• Paprika
• Rosemary sprigs, for garnish
• Assorted breads and crackers

Preparation:
Preheat oven to 350 degrees F. In small skillet, sauté onion, garlic and rosemary 3 to 4 minutes, until tender.

In food processor, combine onion mixture, olive oil, beans, vinegar and red pepper until smooth; season with salt. Spoon mixture into 1 quart baking dish and sprinkle with paprika.

Bake about 25 minutes, until heated through. Garnish with rosemary; serve with assorted bread and crackers.