Luscious Legume Recipes
All recipes are reprinted with permission from www.nutritionmd.org
Hoppin’ John Salad
Makes about 10 1/2 cup servings
2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1 – 2 garlic cloves, crushed
Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Homestyle Squash and Pinto Beans
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges. Makes 4 servings.
1/4 cup Vegetable Broth
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2 -inch thick)
1 cup sliced zucchini (1/2-inch thick)
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 fresh thyme sprigs
2 cups cooked brown rice
Heat broth in a large skillet over medium-high heat. Add onion, jalapeno, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over rice.
Italian Chickpea Spread
Enjoy this delicious, low-fat spread in sandwiches or on crackers. It’s satisfying and light.
Makes about 1 1/2 cups.
2 cups drained cooked or canned chickpeas (1 15-ounce can)
2 tablespoons water
2 teaspoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 – 1/2 teaspoon crushed garlic
1 black pepper
Combine all ingredients in food processor and process into a smooth paste, stopping to scrape down sides of work bowl as necessary. Chill several hours or overnight before serving to allow flavors to blend. Keeps 5 to 7 days in the refrigerator.