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White Beans For The Family
by Cheryl Tallman and Joan Ahlers
At the market: Beans are available dried or canned. We like canned beans becuase they are easy to use. Both organic and low-sodium varieties are available. Canned beans are already cooked.
Storage: Use canned beans within a year of their purchase.
Preparation: Drain and rinse canned beans for at least one full minute.
Soups and Stews: Add a cup of nutrition to your favorite soups or stews by adding 1 can (15 oz.) of white beans, drained and rinsed, to your recipe.
Sloppy Joes and chili: Next time you're making Sloppy Joes or chili, try a new twist, instead of using all meat, go half and half - 1/2 meat and 1/2 white beans. It will enhance the flavor and the nutrition too.
Greek bean salad: Combine 1 can (15 oz) of white beans, drained and rinsed, with 1 cup of diced cucumber, 1 cup of chopped seeded tomatoes, 1/3 cup dice red onion, 1/4 cup diced black olives, and 1/2 cup crumbled feta cheese. In a small bowl, whisk together 1/4 cup olive oil and 2 Tbsp red wind vinegar, pour over salad and toss gently.
Better than Hummus Dip
Ingredients:
1 can (15 oz)white beans, drained and rinsed
2 Tbsp mayonnaise
1 Tbsp capers
1 Tbsp chopped fresh basil
1 Tbsp chopped green onions
1 garlic clove, minced
1 Tbsp lemon juice
Salt and pepper, to taste
Directions:
Combine all ingredients in a food processor/blender and process until smooth. Serve in bowl with veggie crudités (carrots, green beans, cherry tomatoes, asparagus, cauliflower).
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