Bean boggled?Baffled by black beans black bean see castanospermum australe, erythrophleumchlorostachys. ? Confused by chickpeas? Kafloozied by kidneys? Try this: open the can, drain and rinse the beans for a minute, add some chopped onion and garlic, and toss with a little oil and vinegar. When you're feeling a bit more adventuresome, check out these recipes. Don't be put off by the long list of ingredients. Many are spices or other flavorings that you just toss into the mix. Bean Salad with Artichokes adapted from www.cookinglight.com 1 cup chopped plum tomatoes 1/2 cup chopped red bell pepper 1/2 cup chopped red onion 1/4 cup chopped fresh parsley 1 19-ounce can chickpees, drained and rinsed 1 19-ounce can red kidney beans, drained and rinsed 1 14-ounce can quartered artichokes, drained 2 Tbs. fresh lemon juice 1 Tbs. olive oil 1 Tbs. balsamic vinegar 1 1/2 tsp. spicy brown mustard 1 tsp. dried basil 1 tsp. dried oregano 1 tsp. dried thyme 1 garlic clove, minced 1/4 cup crumbled feta cheese Combine the first seven ingredients in a large bowl; set aside. Combine the remaining ingredients (except the feta cheese) in a small bowl, stirring with a whisk. Pour over the bean mixture; cover and chill 1 hour. Sprinkle with feta cheese before serving. Serves 10. PER SERVING (3/4 cup) Calories: 180 Sodium: 440 milligrams Total Fat: 3 grams Cholesterol: 5 milligrams Saturated Fat: 1 gram Carbohydrates: 31 grams Fiber: 7 grams Protein: 9 grams Mexican Black Bean and Citrus Salad Adapted from www.cookinglight.com. 1 Tbs. olive oil 1 cup diced onion 1 cup diced red ball pepper 2 tsp. grated orange rind 1/4 cup fresh orange juice 3 Tbs. fresh lime juice 1 tsp. sugar 1/2 tsp. salt 1/2 tsp. ground cumin 1/4 tsp. Tabasco or other hot sauce 1 1/2 cups orange sections (about 6 oranges), membranes and pith removed 1/4 cup finely chopped fresh cilantro 2 15-ounce cans black beans, drained and rinsed Heat the oil in a nonstick skillet over medium-high heat. Add the onion and pepper and saute 5 minutes or until tender. Combine the orange rind, the orange juice, and the next five ingredients in a small bowl. Combine the onion mixture, orange sections, cilantro, and beans in a large bowl. Add the juice mixture; toss to combine. Serves 6. PER SERVING (3/4 cup) Calories: 230 Sodium: 480 milligrams Total Fat: 3 grams Cholesterol: 0 milligrams Saturated Fat: 0 grams Carbohydrates: 48 grams Fiber: 9 grams Protein: 10 grams Dump & Stir These three recipes--by Nutrition Action's Tamara Goldis--take just about no time to prepare. Yet they taste like a million bucks. Garlicky gar·lick·y adj. Containing, tasting of, or smelling of garlic. Adj. 1. garlicky - relating to or tasting or smelling of garlic; "garlicky sauce" White Bean Pasta Combine 2 tablespoons of chopped garlic with a 15-ounce can of drained and rinsed Great Northern beans and a 14-ounce can of diced tomatoes In the simplest definition, diced tomatoes are just that, tomatoes that have been diced. In the United States retail environment, however, the term refers to a relatively recent arrival in the processed tomato market, generally consisting of canned chunks of plum tomatoes in tomato in a non-stick skillet. Cook until bubbling, about 5 minutes. Spoon over 4 or 5 cups of cooked spaghetti spaghetti: see pasta. or other pasta. Serves 3. Jazzed Up Refried Dip Combine a 15-ounce can of refried beans re·fried beans pl.n. Beans that have been cooked and then mashed and fried with seasonings. [Translation of Spanish frijoles refritos : frijoles, pl. with 1-2 teaspoons of Tabasco or other hot sauce and 1 tablespoon ta·ble·spoon n. Abbr. T, tbsp. A measure of about 3 teaspoons or 15 milliliters. tablespoon a household unit of volume or capacity; equivalent to three teaspoons or approximately 15 milliliters; in metric of fresh lime juice in a microwave-safe dish. Microwave on high for 1 minute or until hot. Serve with trans-free tortilla chips. Serves 6. Couldn't-Be-Simpler Chickpea chickpea, annual plant (Cicer arietinum) of the family Leguminosae (pulse family), cultivated since antiquity for the somewhat pealike seeds, which are often used as food and forage, principally in India and the Spanish-speaking countries. Salad Combine a 19-ounce can of drained and rinsed chickpeas with 2 chopped tomatoes, 1 peeled and chopped cucumber cucumber, fruit of Cucumis sativus, a species of gourd whose many varieties are descended from a plant native to Asia and Africa. Cucumber is classified in the division Magnoliophyta, class Magnoliopsida, order Violales, family Curcurbitaceae. , and half a thinly sliced red onion. Add 1 tablespoon of olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. , 2 tablespoons of fresh lemon juice, and 1/4 teaspoon tea·spoon n. Abbr. tsp., tsp A measure of about 1 fluid dram or 5 milliliters. teaspoon a household unit of volume or capacity approximately equal to 5 milliliters. of salt and toss to combine. Serves 4. |
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