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Black Bean Soft Tacos
September 1st, 2009UnfeaturedTofu Sour Cream
1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
1/2 teaspoon sugar
1/4 teaspoon salt
Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.Tacos
8 corn tortillas (6-inch)
1 1/2 cups Vegetarian “Refried” Beans made with black beans*
2 cups Low-Fat Guacamole**
1 cup no-sugar-added tomato salsa
4 cups finely shredded green cabbage or lettuce
1 cup Tofu Sour Cream
Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium
Vegetarian “Refried” Beans
September 1st, 2009Unfeatured4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
1 small onion, finely chopped
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried garlic granules
1 teaspoon chili powder
Hot-pepper sauce to taste (optional)
A few dashes of liquid smoke (optional)Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.
For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.Cool Beans
January 1st, 2009You know how that school-yard rhyme goes: Beans, beans, they’re good for your heart. But Donna M. Winham, a nutrition professor at Arizona State University who has conducted extensive research on beans’ impact on overall health, says this nutritious food protects more than your ticker.
7 beans that prove good things do come in small packages
