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BEAN
SALAD VINAIGRETTE
Serves 4
INGREDIENTS
1 1/2 cups garbanzo beans
1 1/2 cups kidney beans
1 cup corn (optional)
1 medium onion
1 clove garlic
1/2 tsp salt
2 Tbsp vegetable oil
2 Tbsp balsamic vinegar
3 sprigs of parsley
Mince onion
and parsley, chop or press garlic. Mix all ingredients in a large
bowl.
Serves 4.
TRADITIONAL SOUTHERN
CORN AND BLACK BEAN SALAD
Serves 4
Ingredients:
3 large ears of corn, husked
1/3 cup sunflower seeds
1/4 cup lime juice
2 Tbsp extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 tsp salt
1/4 tsp freshly ground pepper
2 (14.5 ounce) cans black beans, rinsed
1 large tomato, diced
1/2 cup minced red onion
Bring 1
inch of water to a boil in a pot. Place corn in a steamer, cover
and cook until just tender, about 3 minutes. Or boil corn for
3 minutes in a pot.When cool enough to handle, cut the kernels
from the cobs using a sharp knife.
Meanwhile, place sunflower seeds in a small dry skillet over medium-low
heat and toast, stirring, until fragrant and lightly browned,
3 minutes.
Whisk lime juice, oil, cilantro, salt and pepper in a large bowl.
Add the corn, sunflower seeds, beans, tomato and onion; toss to
coat. Refrigerate until ready to serve.
Enjoy this dish with warm tortillas or corn bread muffins.
HUMMUS
Makes
about 2 1/2 cups
Serve
this hummus recipe with pitas cut into 1/4s or 1/6ths slightly
toasted in the oven or with carrot , celery or cucumber sticks.
It is also delicious on a sandwich or in a wrap.
INGREDIENTS
2 cups of chickpeas (cooked and drained))
1/4 cup water
1/3 cup lemon juice
2 small or1 very large clove of garlic
4 Tbsp. tahini butter
1 t salt
Mix all
ingredients in a blender or food processor until smooth.
*Hint, For
an easy and wonderful appetizer or snack, serve with your favorite
corn chips. High in protein and calcium!
