Canned beans are an indispensable pantry staple. Whether you transform them in just minutes into a party-worthy dip or make a meal from them, they offer great nutrients and flavor. Canned beans are high in fiber and low in fat, but they tend to be high in sodium. Rinse them, and you get rid of about a third of the sodium.
–Newsday
Red pepper hummus
Preparation time: 10 minutes
Yield: 2 cups
– This makes a great, easy dip to serve with vegetables and pita chips, or a tasty spread for a vegetarian sandwich. Tahini, a sesame paste, is sold in Middle Eastern markets and some specialty food stores and supermarkets.
1 can (15 1/2 ounces) garbanzo beans, drained
2 cloves garlic, minced
1/2 cup bottled roasted red peppers, drained
2 tablespoons tahini
Juice of 1 lemon
1 teaspoon grated lemon zest
1/2 teaspoon ground cumin
1/8 teaspoon salt
Puree all ingredients in a food processor; adjust seasoning if desired.
Nutrition information per tablespoon:
23 calories, 27% of calories from fat, 1 g fat, 0.1 g saturated fat, 0 mg cholesterol, 4 g carbohydrates, 1 g protein, 58 mg sodium, 1 g fiber
Red beans and rice
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings
– For a smoky, meaty flavor, add 4 slices of cooked, chopped bacon to the beans at the end. Use the bacon fat in place of the oil.
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 ribs celery, chopped
1 each, chopped: onion, green bell pepper
1 teaspoon each: chili powder, sweet paprika
1/2 teaspoon each: dried oregano, ground cumin
1/8 teaspoon ground red pepper or to taste
1 can (14 1/2 ounces) diced tomatoes
2 cans (15 1/2 ounces each) red kidney beans, drained
1 cup long-grain rice, cooked according to package instructions
Hot pepper sauce
Heat the oil in a large, non-stick skillet over medium-high heat. Add the garlic, celery, onion, bell pepper, chili powder, paprika, oregano, cumin and ground red pepper. Cook, stirring occasionally, until the vegetables begin to soften, about 4-5 minutes. Add the tomatoes; cook until the mixture begins to thicken, 3-4 minutes. Add the beans and cook until hot, 1-2 minutes longer. Serve over rice; pass hot pepper sauce.
Nutrition information per serving:
488 calories, 15% of calories from fat, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 87 g carbohydrates, 18 g protein, 924 mg sodium, 18 g fiber
Black bean burritos
Preparation time: 20 minutes
Cooking time: 18 minutes
Yield: 4 servings
– Pass a bowl of sour cream with a squeeze of lime juice and a pinch of cumin stirred into it, and another bowl of salsa.
1 tablespoon olive oil
3 cloves garlic, minced
1 each, chopped: red onion, green bell pepper
1 teaspoon oregano
1/2 teaspoon ground cumin
1 can (14 1/2 ounces) diced tomatoes
1 can (15 ounces) black beans, drained, lightly mashed with a fork
1 cup frozen corn, thawed
1 tablespoon red wine vinegar
4 large flour tortillas
1. Heat the oil in a large, non-stick skillet over medium-high heat. Add the garlic, onion, green pepper, oregano and cumin; cook, stirring, until the vegetables are softened, about 3 minutes. Add the tomatoes, black beans, corn and vinegar; reduce the heat to medium. Cook, stirring occasionally, until the mixture thickens, about 15 minutes.
2. Heat tortillas according to package instructions. Spoon one-quarter of the filling down the center of each tortilla, leaving an inch free at the top and bottom. Fold the short ends up toward the middle; roll the burrito closed. Place each burrito seam-side down; cut in half on the diagonal.
Nutrition information per serving:
390 calories, 21% of calories from fat, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 72 g carbohydrates, 13 g protein, 1,119 mg sodium, 12 g fiber
