beans

Corn and Bean Salad

in

1-2 EARS FRESH CORN

cooked (2 cups), or use canned or frozen

1 CAN OF BEANS

kidney or black bean, rinsed and drained

1 AVOCADO

peeled and cubed (6oz)

1/2 CUP OF SALSA

 

FOR OPTIONAL ADDED FLAVOR, CHOP:

1 RED PEPPER

1/3 RED ONION

1/2 BUNCH CILANTRO

1 TOMATO

 

MIX ALL INGREDIENTS TOGETHER, ET VOILA!

Makes about 8-10 half-cup portions without optional ingredients.

103 calories per portion

Spicy Chickpeas

in

Ingredients:

1 ½ CUPS OF DRIED CHICKPEAS

soaked overnight in lots of water (or 2 cans)

1 LARGE RED ONION

sliced into thin strips

4 CLOVES OF GARLIC

finely chopped

1 TSP GROUND CUMIN

1-2 TSP PAPRIKA

to taste

CHILI POWDER (OPTIONAL)

1 TBSP OLIVE OILJUICE OF 1 LARGE LEMONSMALL BUNCH OF PARSLEY

chopped

SMALL BUNCH OF CILANTRO

chopped

 

 

TO PREPARE:

Cook the beans in water for 45 mins or until tender but not mushy.

Drain and remove loose skins.

If using canned, rinse them well.

 

Sauté onion and garlic in the olive oil on low heat, until they are slightly brown.

Add spices and stir well.

Add drained beans and stir just until they are coated with the spices.

Taste for flavor and add salt or more lemon juice if needed.

Add chopped cilantro and parsley.

 

MAKES SIX 3/4 CUPS PER SERVING

200 calories per serving