Smooth Chickpea Tahini Hummus Recipe

1 can (15 oz.) chickpeas, rinsed and drained well
1 garlic clove, peeled
1 Tbsp natural roasted sesame tahini
1/4 cup vegetable broth
1 Tbsp fresh squeezed lemon juice
1/2 to 1 tsp olive oil
kosher salt and black pepper to taste

Put the chickpeas, garlic, tahini, broth, lemon juice, and olive oil in a blender and pulse until smooth. Add more vegetable broth or olive oil if needed to get a smoother hummus. Taste and add salt and pepper to taste.

Remove to a bowl and serve immediately either on a crudite tray or with bread or crackers.

Will make at least 1 cup of finished hummus.

Chunky Garbanzo And Mixed Veggie Spread Recipe

1 can (16 oz) garbanzo beans, rinsed well and drained
2 Tbsp Greek yogurt
1 small lemon, juiced
1/4 cup finely diced red bell pepper
1/4 cup finely diced celery
1 Tbsp finely diced green onion
kosher salt and black pepper too taste

Put the garbanzo beans in a large bowl or pot and smash with a potato masher until spreadable, but not smooth, then add the remaining ingredients and mix well.

Taste and add salt and pepper to flavor as needed.

Serve as a topping for crackers, bread, or vegetables.

Quick Curried Bean And Bamboo Udon Recipe

2 Tbsps peanut oil
2 carrots, sliced into thin strips
1 stalk celery, sliced into thin strips
1 can (8 oz) sliced bamboo shoots, drained
1 can (14 oz) bean sprouts, drained
1 Tbsp soy sauce
1/2 Tbsp Chinese curry paste
1 large lemon, juiced
1 garlic clove, minced
1/2 to 1 Tbsp hot chili sauce, to taste
4 to 6 cups hot cooked udon noodles

Put a large skillet or wok over high heat, add oil, and when the oil sizzles add the carrots and celery and cook, stirring, for 1 minute, then add the bamboo shoots and bean sprouts and cook, stirring, for 1 more minute.

Push the vegetables up to the sides of the wok, then add the soy sauce, curry, lemon, garlic, and chili sauce to the middle of the wok and stir for 30 seconds, then add the udon noodles and push the vegetables into the noodles, stirring to combine.

Immediately remove from heat and serve hot.

Louisiana Slow Simmered Red Beans And Rice Recipe

1 cup dry red kidney beans
5 cups fresh water (to soak beans)
4 cups fresh water (to cook beans)
1 ham bone (ham hock)
2 Tbsp salt
1/2 tsp crushed red pepper flakes
1/2 tsp dried thyme leaves
2 cups white rice
1 cup water

Put the dry red kidney beans and the 5 cups of water in a glass bowl and place in refrigerator overnight.

The next day, drain the beans and put them in a large soup pot with 4 cups of fresh water, add the remaining ingredients EXCEPT the rice.

Put over medium-high heat, bring to a boil, reduce heat to low, cover pot with lid, and simmer slowly until beans are just about tender, 1 hour should do it.

When beans are ready, add the rice and 1 cup of water to the beans, stir, turn heat to medium-high and bring to a boil, then reduce heat to low, cover pot with lid, and simmer until the rice is cooked and liquid has absorbed, 20 to 30 minutes.

Remove ham bone, (add any good meat back into the pot), stir again, then taste and adjust seasoning.
Serve hot.

Will serve 6 to 8.

Healthy Black Bean Spinach Salad Recipe

2 Tbsp fresh lime juice
1 tsp cumin
1/4 tsp kosher salt
1/4 tsp black pepper
2 cans (15 oz) black beans, drained and rinsed
2 cups diced fresh tomatoes
1/4 cup shredded cheese
1/4 cup diced onion
2 Tbsp chopped fresh cilantro
4 cups chopped spinach

Put the lime juice, cumin, salt and black pepper in a salad bowl; whisk to combine.

Put the beans, tomatoes, cheese, onion, and cilantro in the salad bowl and toss to coat with the dressing.

Divide the spinach between salad plates and spoon the black bean mixture over the top of each.

Serve immediately.

Makes 4 salads.

Healthy Quinoa Chili Casserole Recipe

3 tsp olive oil
1 medium sweet onion, diced
1 medium red bell pepper, diced 
2 garlic cloves, grated or minced 
2 cups quinoa
1 cup vegetable broth
2 1/2 cups water
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) diced tomatoes
1/2 Tbsp chili powder
1 tsp cumin
1/8 tsp black pepper
2 cups shredded Cheddar cheese

Lightly oil or spray a large shallow baking dish and set aside.

In a large saucepan over medium-high flame, put the olive oil, onions, and red bell pepper; cook and stir until the vegetables soften, then stir in all ingredients EXCEPT the shredded Cheddar cheese.

Bring mixture to a boil, turn heat to low, cover saucepan and let simmer for 20 minutes.

Turn oven on to 350 degrees and allow to preheat.

Pour the mixture from the saucepan into the prepared baking dish, then sprinkle the cheese on top.

Bake (uncovered) in 350 degree oven for about 15 minutes or until bubbly hot and cheese is melted.
Remove and let stand 3 minutes before serving.

Quinoa and black beans are both complete proteins so you don't need to serve this dish with another protein, but you can serve as a side dish along with grilled chicken or fish if you like.

Will serve 4 to 6.

Sweet Potato And Black Bean Chili Recipe

2 Tbsp cooking oil
1 medium sweet potato, peeled and diced petite
1 medium sweet onion, diced
2 garlic cloves, minced
2 Tbsp chili powder
4 tsp cumin
1/4 tsp kosher salt
2 1/2 cups water
2 cans (15 oz each) black beans, drained and rinsed
1 can (14 oz) diced tomatoes
4 tsp lime juice

Put the oil, sweet potato, and onion in a large soup pot over medium-high heat and cook, stirring, until sweet potato start to soften, then stir in the garlic, chili powder, cumin and salt.

Add the water, reduce heat to low, cover pot lightly and simmer for about 10 minutes or until the sweet potatoes are soft.

Add the beans, tomatoes, and lime juice, stir, and continue simmering gently for about 10 minutes just until heated through.

Serve hot in big bowls with a dollop of yogurt or sour cream and a sprinkling of cilatro if you wish.

Will serve 2 to 4.

Feta Cheese Bean Dip Recipe

1 can (15 oz) Navy beans, drained and rinsed well
1/2 cup plain yogurt
1/4 cup sour cream
1/2 cup crumbled feta cheese
1 Tbsp lemon juice
1 garlic clove, grated
1/2 tsp salt
1/2 tsp black pepper
dash cumin
3/4 cup fresh herbs, your choice mixture of parsley, dill, and chives


Get out your food processor or blender.

Put everything in the vessel and hit puree, pulsing until mixture is smooth.

Scoop out into a bowl, cover with plastic and refrigerate for at least 30 minutes before serving.

Serve with vegetables as a dip for a healthy snack or light lunch or dinner. You may also use as a spread on hearty crackers.

Healthy Hummus Chicken Wrap Recipe

2 cups cooked chicken meat, shredded with a fork
2 tsp olive oil
1/2 cup hummus
2 ribs celery, chopped fine
2 green onions, chopped fine
dash cumin
dash red pepper flakes
salt and black pepper to taste
4 medium size whole grain or other healthy choice tortillas for wraps
4 cups dark mixed salad greens

In a large bowl, combine the chicken with the next 6 ingredients; taste and season as desired with salt and black pepper.

Lay the tortillas out on a work surface and evenly divide the chicken mixture between them, spreading out slightly in the middle of the tortilla. Then top each with the greens and fold the wrap up from the bottom, then roll the sides in to form the wrap.

Serves 4.

Hearty Kale Bean Soup Recipe

1 Tbsp olive oil
2 regular carrots, diced
1 small onion, diced
1 garlic clove, minced
2 boxes (32 oz ea) chicken or vegetable broth
4 cups (tightly packed) cleaned and chopped kale
1 can (15 oz) cannellini beans, drained and rinsed
1/4 cup fresh shredded Parmesan cheese

Put the olive oil in a large soup pot over medium heat, add the carrots and onion and stir, cooking until vegetables have softened, then add the garlic and stir, cooking for just a few seconds longer.

Add the broth and kale to the pot, bring to a boil, reduce heat just so the soup stays at a gentle simmer and cook for 10 minutes or until kale is tender.

Add the beans and cook until heated through, stirring occasionally.

Serve hot in bowls with Parmesan cheese sprinkled over each serving.

Will serve 4 to 6.

Cannellini Bean Greek Salad

1/4 cup white wine vinegar
1/4 cup olive oil
1/2 tsp dried oregano flakes
1/4 tsp black pepper
1/8 tsp kosher salt
1 can (15 oz) cannellini, drained then rinsed
1 Roma tomato, diced
1/4 cup diced sweet onion
1/4 cup diced green pepper
1/4 cup crumbled feta cheese
1/4 cup chopped kalamata olives
mixed greens for serving, optional

In a large salad bowl, whisk the first 5 ingredients together until frothy.

Add the remaining ingredients to the bowl and toss gently until all ingredients are coated well with the dressing.

Serve immediately by itself or over a bed of mixed greens.

Will serve 2 to 4.

Broiled Black Bean Cheese Burgers Recipes

1 can (15.5 oz) black beans, drained
1 large egg, whisked
1/2 cup panko or whole wheat bread crumbs
1/4 cup finely chopped green onion
1/4 cup shredded cheese (your choice)
1/2 tsp cumin
1/4 tsp salt
favorite burger toppings and buns

Put the drained black beans in a bowl and smash them up with a fork.

Add the remaining ingredients and stir until well combined.

Turn on broiler and grease broiler pan lightly (or cover with tin foil).

Divide the mixture equally and form patties with hands, patting until as firm as possible.

Place on broiler pan about 6 inches below heat source and broil until the top gets crusty and browned slightly, then carefully flip and broil again until browned.

Remove and serve on healthy bread choice with favorite toppings.

Will make 2 to 4 patties depending on size.

Healthy Black Eyed Pea And Corn Salad Recipe

2 cans (15 oz each) or 2 bags frozen (16 oz each) black eyed peas
1 can (15 oz) or 1 bag frozen (16 oz) whole kernel corn
1 Tbsp olive oil
2 Tbsp lemon juice
1/4 cup chopped fresh parsley
salt and pepper to taste
8 oz cooked brown rice or cooked quinoa, chilled
2 stalks celery, diced fine
2 green onions, diced fine
1 small red bell pepper, diced fine

Drain the cans through a colander, or thaw and drain the frozen black eyed peas and the corn through a colander; set aside.
In a salad bowl, whisk together the olive oil, lemon juice, and fresh parsley until well combined; taste and add salt and pepper as desired.
Add the brown rice or quinoa, and the celery, onion, and bell pepper to the bowl with the dressing and toss to combine.
Add the black eyed peas and corn and toss gently until all is combined.
Serve cold.
Will serve 4 to 6.

Potluck Cannellini Bean And Pea Salad Recipe

1/3 cup olive oil
1 small orange, zested and juiced
1 large lemon, zested and juiced
1 Tbsp Dijon mustard
4 cups canned or cooked cannellini beans, well drained
1 cup frozen peas, thawed (not cooked)
1 cup chopped walnuts, toasted
4 cups torn mixed green lettuce

In a large bowl, whisk together the olive oil, orange zest and juice, lemon zest and juice, lemon juice, and Dijon mustard.

Add the beans and peas to the bowl and toss to coat well; set aside.

Put walnuts in dry (unoiled) skillet over medium-low heat and shake gently until warm and fragrant; pour into beans/peas mixture in bowl and toss to combine.

Add the torn mixed green lettuce to the bowl and toss.

Serve at room temperature.

Will make 8 potluck size servings and may easily be doubled or tripled to serve more.

Quinoa Mixed 4 Bean Salad Recipe

1 garlic clove, grated
1/2 cup apple cider vinegar
1/2 cup olive oil
1 tsp kosher salt
black pepper to taste
1 can (15 oz) kidney beans
1 can (15 oz) black beans
1 can (15 oz) cannellini beans
1 can (15 oz) garbanzo beans
1 small sweet red bell pepper, diced
1 small sweet red onion, diced
1 stalk celery, diced
1/4 cup chopped flat leaf parsley
6 cups cooked quinoa

In a large serving bowl, whisk together the garlic, vinegar, olive oil, salt, and black pepper until frothy.

Drain and rinse all the beans well, then add to the bowl with the dressing; stir gently to combine.

Add the remaining ingredients and stir gently until well blended.

Serve chilled or at room temperature.

Will serve 8 to 10 at a potluck setting.

Molasses Dressed Hoppin John Salad Recipe

1/2 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne pepper
1/4 cup apple cider vinegar
1/4 cup light molasses
1/4 cup olive oil
2 garlic cloves, grated
2 bags (10 oz ea) frozen black eyed peas, thawed and drained well
3 stalks celery, diced
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small sweet red onion, diced
1/4 cup finely chopped flat leaf parsley
4 slices bacon, diced and fried crispy

In a large serving bowl, whisk together the first 7 ingredients.

Add the remaining ingredients (EXCEPT bacon) to the bowl and toss gently to combine.

Cover bowl and refrigerate for 1 hour; stir several times during hour.

When ready to serve, remove from refrigerator and toss gently again.

Serve with bacon crumbles on top. May be served cold or room temperature.

Will make 10 to 12 servings for a potluck.

Mexican Mixed Bean Salad Recipe

1 cup white wine vinegar
1/4 cup olive oil
1 Tbsp brown sugar
1/2 tsp kosher salt
1/2 tsp black pepper
dash chili powder (to taste)
2 cans (15 oz ea) garbanzo beans, drained and rinsed
2 cans (15 oz ea) cannelini beans, drained and rinsed
2 pkgs (10 oz ea) frozen baby lima beans, thawed and drained
3 regular size carrots, finely diced
1/2 cup chopped sweet onion
1/4 cup chopped fresh cilantro
1 or 2 jalepenos, finely diced
Optional: mixed greens for serving

Put the first 6 ingredients in a large serving bowl and whisk vigorously until frothy.

Add the remaining ingredients and stir together gently until well coated.

Cover bowl and refrigerate for 1 hour, stirring several times during the hour, then stir again just before serving.

Will serve 10 to 12 at a potluck.

May be served over mixed greens if you like.

Mixed Pepper Fajitas Recipes

1 large red onion
1 large carrot
1 sweet red bell pepper
1 sweet green bell pepper
1 sweet yellow bell pepper
high heat cooking oil
2 cloves garlic, minced
1 can (15 oz) black beans, rinsed and drained well
1/2 tsp cumin
1/4 tsp chili powder
1/4 tsp smoked paprika
cooked strips of meat or chicken, optional
tortillas for serving

Cut the onion, carrot, and all the peppers up into thin strips.

Get out a large heavy skillet and drizzle cooking oil in enough to lightly coat the bottom.

Put skillet over medium-high heat and add all the vegetables, quickly cooking and stirring until just softened a bit.

Stir in the garlic, beans, seasonings, and meat if you are adding, stirring and cooking for 1 minute, just until hot.

Remove skillet from heat.

Use tongs to fill tortillas for serving.

Will serve 4 to 6.

Mango Black Bean Wraps Recipe

2 sweet bell peppers, diced
1 small sweet onion, diced
1 can (15 oz) black beans, rinsed and drained well
2 mangos, diced
1 lime, juiced
1/2 cup chopped fresh cilantro leaves
1 ripe avocado, pitted, peeled, diced
4 (medium size) healthy tortillas (corn, sun-dried tomato, spinach, low carb, whatever you like); you may warm these if you wish before filling

In a skillet over medium heat, add a drizzle of oil, the diced bell peppers and onion, stir and cook just until softened, then add the beans, reduce heat to low and cook gently for 5 minutes.

Meanwhile, take out a bowl and add the mangos, lime juice, cilantro, and avocado, stir and keep cold.

Lay the tortillas out on a work surface. Evenly divide the warm bean mixture in the middle of each tortilla, then evenly divide the cold mango mixture on top of each.

Roll the tortillas up and enjoy immediately.

Makes 4 wraps.

Black Bean And Corn Quinoa Salad Recipe

2 cans (15 oz ea) black beans, rinsed and drained well
4 cups fresh or frozen corn kernels
1 pint grape or cherry tomatoes, quartered
2 cups cooked quinoa
1 small red onion, finely diced
1/2 cup chopped fresh cilantro
1 ripe avocado, pitted, peeled, and diced
1 Tbsp olive oil
2 lemons, juiced
kosher salt to taste

In a large glass or plastic bowl, toss together the first 7 ingredients. In a separate small bowl, whisk together the olive oil and lemon juice, then add to the salad bowl and toss to coat well. Sprinkle with salt, toss, taste, and adjust seasoning as needed.

Serve immediately.

Will serve 4 to 6.