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Legume Recipes

June 10, 2008 - 7:30am
 
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Legume Recipes

Black bean dip
Pasta with spinach and white beans
Sweet and smoky barbecue beans
Vegetable and bean chili

Black Bean Dip

Ingredients:

  • 1 can (15-oz) black beans
  • 1/2 cup salsa
  • 2 tablespoon chopped fresh cilantro
  • 2 tablespoon lime juice
  • 1/4 teaspoon cumin

Instructions:

  • Combine all of the above in a food processor until well blended.
  • Serve with crackers, pita chips, vegetables, or as a sandwich spread.

Source: Nutrition Action Healthletter, Center for Science in the Public Interest

Pasta With Spinach and White Beans

Ingredients:

  • 1 tablespoon olive oil
  • 2 cloves garlic, finely chopped
  • 1/8 teaspoon crushed red pepper
  • 1 can (15-oz) white beans, rinsed and drained
  • 2 cups tomato sauce
  • 2 cups firmly packed, coarsely chopped spinach
  • 1/2 pound uncooked spaghetti

Instructions:

  • In a large, nonstick skillet, heat the oil over medium-low heat.
  • Add garlic and red pepper and sauté until garlic begins to turn golden brown; about 2 minutes.
  • Add beans and tomato sauce and mix gently.
  • Arrange spinach on top; cover and bring to a simmer.
  • Reduce heat and simmer covered, mixing occasionally, until spinach is wilted; about 10 minutes.
  • Meanwhile, cook pasta according to package directions; drain and return to a pot or large bowl.
  • Add sauce to pasta and toss.

Makes 4 servings

Sweet and Smoky Barbecue Beans

Ingredients:

  • 1 bacon slice
  • 1/2 cup chopped onion
  • 2 teaspoons minced garlic
  • 1 can (8-oz) tomato sauce
  • 1 cup water
  • 1/4 cup (packed) dark brown sugar
  • 2 tablespoons dark molasses
  • 2 tablespoons apple cider vinegar
  • 3/4 teaspoon dry mustard
  • 1 can (15-oz) white beans, rinsed and drained
  • 1 can (15-oz) red kidney beans, rinsed and drained
  • 1 can (15-oz) pinto beans, rinsed and drained

Instructions:

  • Cook bacon in large nonstick skillet over medium heat until crisp.
  • Drain bacon on paper towels, chop and set aside.
  • Pour off all but 2 teaspoons drippings from skillet.
  • Heat drippings in same skillet over medium heat.
  • Add onion and sauté until golden, about 5 minutes.
  • Add garlic; stir 1 minute.
  • Add tomato sauce, 1 cup water, sugar, molasses, vinegar, and mustard and bring to boil.
  • Reduce heat and simmer 5 minutes, stirring often.
  • Stir in all beans and bacon and bring to boil.
  • Reduce heat; cover and simmer 5 minutes to blend flavors.
  • Uncover and simmer until mixture thickens slightly, about 5 minutes.
  • Season with salt and pepper.

Makes 4 servings

Source: Bon Appétit, July 1998, Epicurious.com

Vegetable and Bean Chili

Ingredients:

  • 2 large onions, coarsely chopped
  • 1 green bell pepper, cut into 1/2-inch pieces
  • 3 large garlic cloves, finely chopped
  • 1/2 fresh jalapeño chile, finely chopped (including seeds)
  • 2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 teaspoons salt
  • 1, 28-oz can whole tomatoes, coarsely chopped, with juice
  • 2 zucchini, cut into 1/2-inch cubes
  • 2 (15-oz) cans kidney beans, rinsed
  • 1 tablespoon chopped semisweet chocolate
  • 3 tablespoons chopped fresh cilantro

Instructions:

  • Sauté onions, bell pepper, garlic, and jalapeño in oil in a 4-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes.
  • Add chili powder, cumin, and salt, and cook, stirring, 1 minute.
  • Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes.
  • Stir in beans and chocolate and simmer, stirring occasionally, 5 minutes.
  • Stir in cilantro.

Makes 4 servings

Source: Gourmet, December 1999, Epicurious.com



Last reviewed September 2005 by Steven Bratman, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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