Sesame Kale

Makes 4 servings

1 large bunch fresh kale
1/2 red bell pepper
2 carrots
1 1/4 teaspoons sesame oil
2 garlic cloves, minced, or 2 teaspoons chopped garlic
3 tablespoons vegetable broth
2 teaspoons reduced-sodium soy sauce
1 1/4 teaspoons toasted sesame seeds
freshly ground black pepper, to taste

Easy Bean Salad

Makes 10 servings

1/2 cup low-fat Italian salad dressing
1 15-ounce can kidney beans, drained
1 15-ounce can pinto beans, drained
1 15-ounce can black-eyed peas, drained
1 10-ounce package frozen Fordhook lima beans, thawed completely
1 cup frozen corn, thawed completely
1 large red bell pepper, seeded and chopped
1/2 medium onion, chopped
1 teaspoon salt
1 teaspoon black pepper

Toss all ingredients together. Serve cold or at room temperature. May be covered and stored in the refrigerator for several days.

Hummus

Makes about 2 cups

Spread hummus on whole-wheat pita bread or serve as a dip for vegetables.

1 15-ounce can garbanzo beans, drained, liquid reserved
2 tablespoons tahini
1/4 cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic
1 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 cup roasted red peppers (optional)

Put beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers, if using, in food processor and process until smooth. Add reserved bean liquid for a smoother consistency.
Per 1/4 cup serving: 88 calories; 3.1 g fat; 0.4 g saturated fat; 31.3% calories from fat; 0 mg cholesterol; 4.1 g protein; 12.2 g total carbohydrates; 0.7 g sugar; 2.9 g fiber; 58 mg sodium; 43 mg calcium; 1.7 mg iron; 3.8 mg vitamin C; 43 mcg beta-carotene; 0.2 mg vitamin E
[Recipe from Jennifer Reilly, R.D.]

Easy Bean Dip

Makes 6 servings

1 15-ounce can black beans, drained and rinsed
1 cup salsa
1/2 teaspoon ground cumin (optional)

Combine all ingredients in a food processor or blender and process until smooth.

Per serving (1/6 of recipe): 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g total carbohydrates; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E
[Recipe from Jennifer Reilly, R.D.Hummus]