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Low Fat Black Bean Hummus

Ingredients (use vegan versions): 1 can garbanzo beans (drained and rinsed) 1 can black beans (drained and rinsed) 1-2 cloves garlic, minced (1 large clove or 2-3 small cloves) 2-4 tablespoon cilantro, roughly chopped (I use about 1/4 cup) juice of 1 lemon salt & pepper to taste dash of Tabasco sauce 2 tablespoon cumin […]

Miso Lentil Salad

Ingredients (use vegan versions): 1 cup dry lentils 3 scallions (diced) 2 roma tomatoes (seeded and diced) 1/2 cup frozen corn miso seasoned rice vinegar Directions: Cook the lentils in water until tender — add corn during last 5 minutes of cooking. Drain. Add diced tomatoes and scallions. Make dressing of miso and rice vinegar […]

Pasta with Peas and Garbanzos

Ingredients (use vegan versions): olive oil 4 cloves garlic 2 small red peppers 1 cup green peas 1 can garbanzo beans 1 15 oz. can or 4 fresh plum tomatoes fresh bazil 1 package fresh pasta Directions: Saute sliced garlic and chopped red peppers in olive oil. At the same time cook peas until just […]

Puerto Rican Pink Beans and White Rice

Ingredients (use vegan versions): 3 cans Goya Pink Beans (Habichuela Rosadas) 2 tablespoon (heaping) of Goya “Recao” (cilantro, green pepper mixture in a bottle) 2-8oz cans of tomato sauce 1 large onion 1 green pepper 1 large clove of garlic 1 med. potatoe capers if you wish 2 tablespoon olive oil dashes of garlic powder, […]

Fifteen-Bean Soup with a Twist

Ingredients (use vegan versions): 1 package 15-Bean soup mix (or 1 pound of mixed dry beans); toss out any ‘flavoring’ pkt. 1 chopped onion 1-2 cloves chopped garlic if desired, or to taste 1 cup other chopped vegetables if desired (celery, 1/4 cup miso (white or red, a bit less if using stronger versions) 1/4 […]

Bean Quesadillas

Ingredients (use vegan versions): 1 cup sliced onion 1 teaspoon minced garlic 1 jalapeno chili, minced 1 teaspoon ground cumin 15 oz can black beans (drained) 15 oz can pinto beans (drained) 1 cup chopped tomato cilantro to taste salt and pepper to taste 12 tortillas vegan cheese (I recommend cheddar), shredded salsa vegan sour […]

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