Sandwich stuffers.

It's always a struggle What can you stuff between two slices of bread that hasn't been there times than you'd care to remember?

Like hummus, these dips make super sandwich spreads, especially if you like whole wheat pita (pocket) bread. And because they're all bean-based, they squeeze another serving of low-fat, high-fiber vegetables into your diet...easily.

They also make great dips for crackers, tortilla chips, or raw vegetables like carrots or broccoli.

Four Easy Dips

These simple dips are from The Healing Foods Cookbook (1991, Rodale Press, Emmaus, Pennsylvania).

Directions: Use either cooked or canned beans. If your canned beans aren't lower-sodium, rinse them under cold water to wash away some of the excess salt.

Mash the beans with a fork or process them in a blender or food processor until smooth. Add only enough water (or cooking liquid) to facilitate blending. Stir in the condiments and spices. Each recipe makes about a cup (8 servings).

PER SERVING Calories. 22 38 Sodium: 60-75 mg Total Fat: 0 g

(0% of cals.) Sat Fat: 0 g Cholesterol: 0 mg Fiber: 1-2 g Carbs: 4-7 g

CHILI BEAN DIP 

1 cup cooked or canned

pink or pinto beans 1 tsp. chili powder 1 tsp. onion powder 1 tsp. chopped green chili

peppers 1/4 tsp. red pepper

CREOLE BEAN DIP

1 cup cooked or canned red

or kidney beans 2 Tbs. finely chopped green

peppers 2 Tbs. minced tomatoes 5 drops hot pepper sauce

CORIANDER-BEAN DIP

1 cup cooked or canned red

or kidney beans 1 tsp. ground coriander 1 tsp. ground cumin 

RED-PEPPER BEAN SPREAD

1 cup cooked or canned

Great Northern beans 3 Tbs. finely chopped sweet

red peppers 1 Tbs. finely chopped

scallions

Two Special Stuffings

These two recipes are from The Eating Well New Favorites Cookbook 11995, Eating Well Books, Charlotte, Vermont).

BLACK BEAN DIP

1 16-ounce can black

beans, drained and rinsed 1/2 cup lower-sodium tomato

salsa, hot or mild 2 Tbs. fresh lime Juice 2 Tbs. chopped fresh

cilantro 1/4 tsp. ground cumin Salt & freshly ground black

pepper to taste

In a food processor, combine the black beans, salsa, lime juice, cilantro, and cumin. Process until smooth. Season with salt and pepper and transfer to a small bowl. Makes 1 1/2 cups (12 servings).

PER SERVING (with no added salt) Calories. 24 Sodium: 99 mg Total Fat: 0 g

(0% of cals.) Sat. Fat: 0 g Cholesterol: 0 mg Fiber: 2 g Carbs. 5 g

BLACK-EYED PEA SPREAD

1 16-ounce can black-eyed

peas, drained and rinsed,

or 1 1/2 cups cooked black-eyed

peas 1/4 cup tightly packed fresh

parsley leaves, plus sprigs

for garnish 2 Tbs. fresh lemon juice 2 Tbs. extra-virgin olive oil 1 1/2 tsp. chopped garlic 1/2 tsp. dried tarragon 1/4 tsp. freshly ground black

pepper Salt to taste

Reserve a few black-eyed peas for garnish and place the remaining peas in a food processor along with the parsley, lemon juice, oil, garlic, tarragon, and pepper. Process until smooth. Taste and adjust the seasonings, adding salt if desired. Transfer to a serving bowl and garnish with parsley and the reserved peas. Makes about 1 1/4 cups (10 servings).

PER SERVING Calories: 62 Sodium: 136 mg Total Fat: 3 g

(44% of cals.) Sat. Fat: 0 g Cholesterol: 0 mg Fiber. 2 g Carbs: 7 g

RELATED ARTICLE: QUICK DISH

MOCK CHOPPED LIVER

For a quick chopped non-liver spread, saute a large onion in a little olive or canola oil. Add to the food processor with a 15-oz. can of petite peas (drained) and a cup of walnuts. Blend until smooth.