Legume Recipes

]]> 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