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Black Bean Guacamole

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Black Bean Guacamole Prep: 20 minutes Cook: 0 minutes Servings: 9 Black Bean Guacamole Ingredients Directions 5 avocados, diced 1. Place avocados, scallions and lime juice into large bowl. 3 scallions, chopped 2. Mash avocados to coarse puree. 2 limes, juiced 3. Stir in tomatoes, cilantro and beans. ½ cup tomatoes, chopped 4. Season with salt and pepper. Serve immediately with 1 Tbsp cilantro, chopped assorted dippers such as toasted whole-wheat pita bread triangles or multi-grain tortilla chips. 1 can (~15 oz) Black Beans, any variety, drained and rinsed Salt and black pepper to taste Assorted dippers such as toasted whole-wheat pita bread triangles or Multi-grain tortilla chips Nutrition Information (per serving, including 10 multi-grain tortilla chips) Calories 403 Carbohydrate 44g Calcium 58mg (4%) Total Fat 28g Fiber 14g Iron 2mg (13%) Sugars 2g Saturated Fat 5g Potassium 1,994mg Protein 11g cannedbeans.org (42%) Prep: 15 minutes Cook: 0 minutes Servings: 6 Black Bean Salsa with Pineapple Ingredients Directions 1 can (~15 oz) Black Beans, any variety, 1. Combine all ingredients in bowl. Toss and serve. drained and rinsed 2 cups pineapple tidbits, drained with juice reserved 1 cup red bell pepper, diced 6 green onions, thinly sliced ¼ cup cilantro leaves, chopped ¼ cup reserved pineapple juice 1 Tbsp olive oil 1 jalapeño pepper, minced Nutrition Information (per serving) Calories 230 Carbohydrate 41g Calcium 81mg (6%) Total Fat 3.2g Fiber 9g Iron 3mg (16%) Sugars 6g Saturated Fat 0.5g Potassium 880mg Protein 11g cannedbeans.org (19%) Prep: 20 minutes Cook: 30 minutes Servings: 8 Citrus Chicken Chili Ingredients Directions 2 Tbsp olive oil 1. Heat oil in 4-quart saucepan over medium heat. Add 1 medium onion, chopped onion, garlic, green pepper and oregano. Cook 3-4 minutes until vegetables are soft. 4 cloves garlic, chopped 2. Add tomatoes, lemon juice, chicken, stock and beans. 1 medium green pepper, chopped Lower heat; simmer 20-25 minutes. 2 tsp dried leaf oregano 3. Serve topped with cheese and parsley. 1 can (16 oz) diced tomatoes, undrained 1 lemon, juiced 1 lb chicken, cooked and shredded 4 cups chicken stock 2 cans (~16 oz) Garbanzo Beans, any variety, drained ¼ cup crumbled feta cheese 3 Tbsp fresh parsley, chopped fine Nutrition Information (per serving) Calories 424 Carbohydrate 50g Calcium 130mg (10%) Total Fat 11g Fiber 14g Iron 6mg (31%) Sugars 10.5g Saturated Fat 2g Potassium 917mg Protein 33g cannedbeans.org (20%) Prep: 15 minutes Chill: 30 minutes Servings: 6-8 Southwestern Bean Salad Ingredients Directions 2 cans (~15 oz) Black Beans, any variety, 1. Combine all ingredients except avocados in drained and rinsed large bowl and mix well. 2 cups frozen corn 2. Add avocados on top. Cover and chill at least 2 red bell peppers, diced 30 minutes. 2 cloves garlic, minced 2 Tbsp yellow onion, minced 2 tsp salt ¼ tsp cayenne pepper 2 Tbsp sugar 2/3 cup olive oil 6 limes, zested and juiced ½ cup fresh cilantro, chopped 2 ripe avocados, diced Nutrition Information (per serving, based on 6 servings) Calories 800 Carbohydrate 56g Protein 7g Total Fat 32g Fiber 9g Calcium 135mg (10%) Sugars 13g Saturated Fat 4g Iron 7mg (38%) cannedbeans.org Prep: 10 minutes Cook: 0 minutes Servings: 1-2 cups Traditional Hummus Ingredients Directions 1 can (~16 oz) Garbanzo Beans, any 1. In food processor, add garbanzo beans, garlic, lemon variety, drained and rinsed juice, lemon zest, tahini, 2 tablespoons olive oil, water 3 cloves garlic, crushed and pinch of kosher salt and black pepper. 1 lemon, juiced 2. Put lid on food processor and puree until smooth and creamy. Once hummus is creamy, stop food processor 1 lemon, zested and taste hummus. Add more kosher salt if necessary. ¼ cup tahini 3. Add hummus to serving plate or bowl and top with pine 2 Tbsp extra-virgin olive oil (more may nuts, parsley, sumac and red pepper flakes. be needed for desired consistency) 4. Drizzle top with a little extra olive oil. 2 Tbsp water Kosher salt, to taste (or medium-fine Note: To make hummus sesame-free, substitute cashew sea salt) butter for tahini. Black pepper, to taste 2 Tbsp pine nuts, toasted 1 Tbsp fresh parsley, minced ½ tsp sumac ¼ tsp red pepper flakes Nutrition Information (per 1.5 cups) Calories 1,832 Carbohydrate 201g Calcium 600mg (46%) Total Fat 91g Fiber 51g Iron 26mg (142%) Sugars 34g Saturated Fat 11.5g Potassium 3,101mg Protein 71.5g cannedbeans.org (66%) Prep: 10 minutes Cook: 45 minutes Servings: 6 to 8 Pinto Bean Pie Ingredients Directions 3/4 cup Pinto Beans, any variety, 1. Preheat regular oven to 350 degrees F or convection heated and lightly mashed oven 325 degrees F. 1 ½ cups sugar 2. Drain the beans, saving 1/4 of the liquid. 1 cup margarine, melted 3. Combine first 6 ingredients and bean liquid 1 tsp vanilla and pour into unbaked pie shell. ½ cup pecans, finely chopped 4. Bake for 45 minutes–1 hour. Center of pie will be slightly unset. 2 eggs, well beaten 1 unbaked 9-inch pie crust Note: Can be frozen. Nutrition Information (based on 8 servings) Calories 525 Carbohydrate 55g Protein 9g Total Fat 36g Fiber 1.5g Saturated Fat 7g Sugars 39g cannedbeans.org Prep: 10 minutes Cook: 0 minutes Servings: 4 Tuna and Cannellini Bean Salad Ingredients Directions 1 can (7 oz) premium canned tuna, 1. Pour tuna into bowl and break up with fork. Stir in drained onion and beans. 3/4 cup red onion, thinly sliced 2. Season to taste with salt and pepper. Toss crosswise thoroughly with olive oil and vinegar. 1 can (~15 oz) Cannellini Beans, any 3. Serve at room temperature. variety, drained and rinsed Salt and freshly ground pepper, to taste 5 Tbsp extra-virgin olive oil 1 Tbsp red wine vinegar Nutrition Information (per serving) Calories 390 Carbohydrate 44.5g Calcium 104mg (8%) Total Fat 18g Fiber 18g Iron 6mg (32%) Sugars 2.5g Saturated Fat 2.6g Potassium 1004mg Protein 16.5g cannedbeans.org (21%) Prep: 60 minutes Cook: 30 minutes Servings: 38 Brownie Truffle Bites Ingredients Directions ¼ cup water 1. Preheat oven to 350 degrees F. Coat 13” x 9” inch pan with non-stick cooking spray. 1 can (~15 oz) Black Beans, any 2. Place water and beans in blender and puree. variety, drained and rinsed 3. Blend brownie mix, eggs, applesauce and bean puree in large bowl at low speed until all ingredients are moistened. 1 box (15.25 oz) brownie mix 4. Bake for 25-30 minutes until toothpick comes out clean. 2 large eggs 5. Cool brownies completely. 2/3 cup applesauce, classic 6. Crumble prepared brownies into large bowl. Add ½ can of frosting and mix thoroughly. 1/2 can (8 oz) dark chocolate 7. Roll mixture into 1”-sized balls by hand. If mixture is too sticky, chill brownie frosting mixture 30-45 minutes in refrigerator. Place on wax paper-lined baking 1 pkg (12 oz) dark or white sheet and set aside. chocolate 8. Next, melt dark or white chocolate candy making and dipping wafers in microwave. Place wafers in microwave-safe container. With microwave at candy making and dipping half power or on defrost setting, microwave for 30 seconds. wafers 9. Remove from microwave and stir thoroughly (product keeps its original shape until stirred). If wafers are not completely melted, continue to microwave at 15-second intervals, stirring in between intervals until chocolate is smooth. Be careful to not overheat wafers as they will burn. Nutrition Information 10. Using small spoon, dip brownie balls into melted chocolate. (per truffle serving) Spoon chocolate over brownie balls until Calories 97 they are fully coated. Place brownie bites Total Fat 4g on wax paper to set. Saturated Fat 2g 11. If you wish to decorate your brownie bites, Carbohydrate 12g sprinkle with decorative sprinkles before Sugars 10g coating is set, or after coating is set, heat Protein 2g up leftover chocolate and drizzle over Calcium 40mg (3%) each brownie bite. Potassium 480mg (10%) cannedbeans.org Prep: 10 minutes Cook: 35 minutes Servings: 48 Chocolate Fudge Cookies Ingredients Directions 1 can (~15 oz) Black Beans, any variety, 1. Using a blender, puree beans with water and oil. Mix drained and rinsed cake mix in large bowl with eggs and wet pureed ¼ cup water ingredients until smooth. 1/3 cup oil 2. Stir chocolate chips in by hand. 1 box (15.25 oz) chocolate fudge cake mix 3. Using a teaspoon or a cookie scoop portion cookie batter on cookie sheet, placing cookies about 2 inches 2 large eggs apart on cookie sheet. 1 cup mini chocolate chips 4. Bake 8 minutes. 5. Let cool 10 minutes on cookie sheets. Nutrition Information (per serving) Calories 87 Carbohydrate 12g Protein 3g Total Fat 4g Fiber 0.5g Saturated Fat 2.5g Sugars 8g cannedbeans.org Prep: 10 minutes Cook: 7 hours Servings: 4 Slow Cooker Pork and Pinto Bean Enchiladas Ingredients Directions 1 can (~16 oz) Pinto Beans or Reduced 1. Place beans, pork, enchilada sauce, carrot and salsa in Sodium Pinto Beans, any variety, slow cooker and stir to combine. Cover and cook on low drained and rinsed for 7 hours. 2 lbs pork loin, trimmed of all visible fat 2. When meat is done, carefully remove lid of slow cooker. 1 can (10 oz) enchilada sauce (mild, Using 2 forks, pull meat apart into shredded pieces and medium or hot) mix with sauce. 1 small carrot, peeled and grated 3. Place tortillas on a plate and heat on high in microwave until warm, 30-45 seconds. ½ cup salsa (mild, medium or hot) 4.
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