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Bean boggled?

Baffled by black beans? 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 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 a non-stick skillet. Cook until bubbling, about 5 minutes. Spoon over 4 or 5 cups of cooked spaghetti or other pasta. Serves 3.

Jazzed Up Refried Dip

Combine a 15-ounce can of refried beans with 1-2 teaspoons of Tabasco or other hot sauce and 1 tablespoon 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 Salad

Combine a 19-ounce can of drained and rinsed chickpeas with 2 chopped tomatoes, 1 peeled and chopped cucumber, and half a thinly sliced red onion. Add 1 tablespoon of olive oil, 2 tablespoons of fresh lemon juice, and 1/4 teaspoon of salt and toss to combine. Serves 4.
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Article Details
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Title Annotation:Healthy Cook
Publication:Nutrition Action Healthletter
Date:Sep 1, 2004
Words:595
Previous Article:Leptoprin lies.
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