Recipe: Feta Bean Dip

This flavorful dip is packed with protein, so it makes a great, healthy snack for busy kids to munch on between school and sports activities. It only takes a few minutes to put together, and is great when made a few hours ahead so the flavors can meld.

Purely Perfect Feta Bean Dip
Ingredients:

1 can (15 oz) (or 1 1/2 cups cooked) Navy beans, drained and rinsed well
1/2 cup plain yogurt
1/4 cup sour cream
1/2 cup crumbled feta cheese
1 Tbsp lemon juice
1 garlic clove, grated
1/2 tsp salt
1/2 tsp black pepper
dash cumin
3/4 cup fresh herbs, your choice mixture of parsley, dill, and chives

Directions:

• Get out your food processor or blender. (I like the Ninja - it will whip this up for you in about 30 seconds.)
• Put everything in the vessel and hit puree, pulsing until mixture is smooth.
• Scoop out into a bowl, cover with plastic and refrigerate for at least 30 minutes before serving.
• Serve with vegetables as a dip for a healthy snack or light lunch or dinner. You may also use as a spread on hearty crackers.

Video - Beans & Greens Recipe

Here is a quick and delicious summer dish that won't take but a few minutes from stove to table. Full of flavor, protein, and nutrients, this one makes a great summer lunch. For a truly from-scratch meal, just cook the beans ahead and keep them in the fridge in a jar. White beans usually cook pretty quickly, so they are easy to make ahead and have on hand.

This one will make you hungry - check it out, and enjoy!

 

Other good bean recipes:

• A Reader Recipe: Balsamic Greens and Beans (fitsugar.com)
• The Salad Bowl: Honey-Balsamic Bean Salad (thecooksnextdoor.com)
• Recipe: Pintos with Kick (frugalupstate.com)

Recipe - Crunchy Lentil And Chickpea Veggie Toss

You may think of beans as being a winter food - soups, stews, chilis, etc. But beans are so versatile they can go great in lots of summer dishes as well. From easy burritos and wraps (like our Quick Burrito recipe from last week), to bean salads, there are many ways to use tasty, healthy beans in summer recipes. Here is a good one, full of fresh summer veggies and lovely colors.

Enjoy!

Image via WikipediaCrunchy Lentil And Chickpea Veggie Toss

Ingredients:
1/2 cup dried lentils
1 1/2 cups cold water
1 can (15 oz) chickpeas, drained
2 Roma tomatoes, diced
4 green onions, chopped, including green tops
1 green bell pepper, diced
1 red bell pepper, diced
2 celery ribs, chopped small
1/4 cup fresh cilantro, chopped
1 lime, juiced
2 Tbsp good olive oil
sea or kosher salt to taste
dash black pepper
a few sprinkles of red pepper flakes

Directions:

1. In a soup pot, put lentils and water over medium high heat, bring to a boil, turn heat to low, and simmer very slowly for about 30 minutes or until lentils are tender. (Don't let the lentils boil; skim off any foam that forms on the top.)
   
2. Meanwhile prepare chickpeas and veggies and put into a large salad bowl; cover bowl and keep chilled.
   
3. In a small bowl, whisk together the lime juice and olive oil, with salt, pepper, and red pepper flakes.
   
4. When lentils are cooked, cool slightly, then toss into chilled veggies.
   
5. Pour lime juice and olive oil dressing over the mixture, toss together lightly until combined; taste, adjust seasonings, toss again.
   
6. Chill salad for 15 to 25 minutes, then serve cold.

To make this lentil salad go a bit further, serve over a bed of crispy Romaine lettuce.  You can also toss it with chopped lettuce if you wish.

More Good Bean Recipes: