6 Jul 2006

Beans In The News

The infamous 'fruit': Canned beans versatile in the kitchen
By Marg Perry
Scripps Howard News Service
Sun Herald
Posted on Wed, Jul. 05, 2006

Canned beans are an indispensable pantry staple. Whether you transform them in just minutes into a party-worthy dip or make a meal from them, they offer great nutrients and flavor.

Canned beans are high in fiber and low in fat, but they tend to be high in sodium. Rinse them, and you get rid of about a third of the sodium.

This makes a great, easy dip to serve with vegetables and pita chips, or a tasty spread for a vegetarian sandwich.

2 cloves garlic
1 (15.5-ounce) can chickpeas, drained
2 tablespoons tahini (sesame paste)
2 tablespoons lemon juice
1 teaspoon lemon zest
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 cup bottled roasted red peppers, drained

Mince the garlic with a knife. Combine it with the chickpeas, tahini, lemon juice and zest, cumin, salt and red peppers in a food processor and puree until smooth. Taste and add salt, pepper and additional lemon juice to taste.

Makes 8 servings, about 2 cups.

Nutritional analysis for each serving: 79 calories, 3 g protein, 11 g carbohydrates, 2 g fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 177 mg sodium

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