Three Beans and a Pepper - spreads and dips - Brief Article - Recipe

Store-bought dips are a dime a dozen. For something a little different, try one of these four gems from The Eating Well New Favorites Cookbook (unfortunately, it's out of print). Three of them start with a can of beans (the fourth with a jar of roasted red peppers) from your cupboard. Each can be on your table in 15 minutes.

Forget the fiber, vitamins, and phytochemicals they deliver. Instead, imagine how well they would go with some crisp baby carrots, slices of green or red pepper, whole-wheat crackers, or tortilla chips (see "SALT OF THE EARTH"). Or try them on a toasted bagel or some pita bread.

BLACK-EYED PEA SPREAD

1 16-ounce can black-eyed peas,
  drained and rinsed, or 1 1/2 cups
  cooked black-eyed peas
1/4 cup tightly packed fresh parsley
  leaves, plus sprigs for garnish
2 Tbs. fresh lemon juice
2 Tbs. olive oil, preferably extra-virgin
1 1/2 tsp. chopped garlic
1/2 tsp. dried tarragon
1/4 tsp. freshly ground black pepper
Salt to taste

Reserve a few black-eyed peas for garnish and place the remaining peas in a food processor, along with the parsley, lemon juice, oil, garlic, tarragon, and pepper. Process until smooth. Taste and adjust seasonings, adding salt if desired. Transfer to a serving bowl and garnish with the parsley sprigs and reserved peas. (The spread can be stored, covered, in the refrigerator for up

to 2 days.) Makes about 1 1/4 cups.

PER SERVING (2 tablespoons, with no added salt)
Calories: 60
Total Fat: 3 grams
Saturated Fat: 0 grams
Fiber: 2 grams
Sodium: 95 mg
Cholesterol: 0 mg
Carbohydrate: 7 grams
Protein: 2 grams

TUSCAN WHITE BEAN SPREAD

1 16-ounce can white beans like
  great northern or cannellini,
  drained and rinsed
2 Tbs. olive oil, preferably extra-virgin
1 Tbs. chopped fresh thyme or
1 tsp. dried thyme leaves
2 tsp. fresh lemon juice
1 clove garlic, finely chopped
1/4 cup chopped arugula
Salt and freshly ground black pepper
  to taste

In a food processor, combine the beans, oil, thyme, lemon juice, and garlic. Process until smooth. Transfer the bean puree to a small bowl. Stir in the arugula. Season with salt and pepper. (The spread can be stored, covered, in the refrigerator for up to 8 hours.) Makes about 1 1/2 cups.

PER SERVING (2 tablespoons; recipe made with
1/4 tsp. added salt)
Calories: 50
Total Fat: 3 grams
Saturated Fat: 0 grams
Fiber 1 gram
Sodium: 105 mg
Cholesterol: 0 mg
Carbohydrate: 5 grams
Protein: 2 grams

BLACK BEAN DIP

1 16-ounce can black beans, drained
  and rinsed
1/2 cup prepared tomato salsa, hot or
  mild
2 Tbs. fresh lime juice
2 Tbs. chopped fresh cilantro
1/4 tsp. ground cumin
Salt and freshly ground black pepper
  to taste

In a food processor, combine the black beans, salsa, lime juice, cilantro, and cumin. Process until smooth. Season with salt and pepper and transfer to a small bowl. (The dip can be stored, covered, in the refrigerator for up to 2 days.) Makes about 1 1/2 cups.

PER SERVING (2 tablespoons, with no added salt)
Calories: 40
Total Fat: 0 grams
Saturated Fat: 0 grams
Fiber 2 grams
Sodium: 150 mg
Cholesterol: 0 mg
Carbohydrate: 6 grams
Protein: 2 grams

ROASTED RED PEPPER DIP

1 7-ounce jar roasted red peppers,
  drained, rinsed, and patted dry
1 clove garlic, coarsely chopped
1 1-inch-long piece fresh ginger,
  peeled and coarsely chopped
1 jalapeno pepper, seeded and
  coarsely chopped
1 scallion, sliced
2 tsp. reduced-sodium soy sauce
2 tsp. rice-wine vinegar or cider
  vinegar
1 tsp. honey or sugar
3-5 Tbs. fresh breadcrumbs
  (1 slice white bread)

In a blender or food processor, combine the roasted red peppers, garlic, ginger, jalapeno, scallion, soy sauce, vinegar, and honey or sugar. Process until smooth. With the motor running, add the breadcrumbs, a little at a time, until the dip is thick and creamy. Taste and adjust the seasonings. Transfer to a small bowl. (The dip can be stored, covered, in the refrigerator for up to 2 days.) Makes about 1 cup.

PER SERVING (2 tablespoons)
Calories: 30
Total Fat: 0 grams
Saturated Fat: 0 grams
Fiber 0 grams
Sodium: 135 mg
Cholesterol: 0 mg
Carbohydrate: 5 grams
Protein: 1 gram

COPYRIGHT 2001 Center for Science in the Public Interest
COPYRIGHT 2001 Gale Group