{"id":32,"date":"2005-08-23T17:02:07","date_gmt":"2005-08-23T22:02:07","guid":{"rendered":"https:\/\/raeudy.com\/?p=32"},"modified":"2005-11-07T11:23:49","modified_gmt":"2005-11-07T16:23:49","slug":"32","status":"publish","type":"post","link":"https:\/\/raeudy.com\/?p=32","title":{"rendered":"Beans Add Nutrition and Variety to Vegetarian Diet"},"content":{"rendered":"<p><strong>RECIPES: Taco Dip, Bean Burgers<\/strong><\/p>\n<p>By Rae Udy<\/p>\n<p><strong>Beans are rapidly gaining popularity as we begin to appreciate their nutritional value.  Beans and legumes are a great source of low fat protein, B vitamins and dietary fiber.<\/strong><br \/>\n\tInexpensive, unsalted canned beans make life easier for even the most hectic cooks.  Ideal for the weight watcher, most beans contain only thirty-five calories for each ounce.<br \/>\n\t<strong>Taco Dip is a spicy Mexican-style dip great served with raw vegetables or crisp tortilla chips.  This dip can be served hot or cold and looks good enough to take to a party.<\/strong><br \/>\n\tThe combination of beans and rice in Bean Burgers increases protein value and makes a complete protein.  Use canned red, black or white beans for variety and try instant brown rice for added nutrition.<\/p>\n<p><strong>TACO DIP<br \/>\n1 fifteen-ounce can unsalted pinto beans<br \/>\n\u00c2\u00bd (one-half) cup hot sauce, divided<br \/>\n1 cup chopped tomato<br \/>\n\u00c2\u00bd (one-half) cup shredded low-fat Monterey Jack cheese or soy cheese<br \/>\n\u00c2\u00bd (one-half) cup sliced green olives<br \/>\n\u00c2\u00bc (one-quarter) cup sliced jalapeno peppers, if desired<br \/>\n\u00c2\u00bd (one-half) cup shredded low-fat Cheddar cheese or soy cheese<br \/>\nRinse and drain beans.  Combine with hot sauce in a small mixing bowl.  Mash beans slightly with a fork and stir well.  Spread evenly in bottom of a lightly sprayed or oiled nine inch by nine inch baking dish or small pizza pan.  Top with tomato and Jack cheese.  Sprinkle with olives and peppers.  End with cheddar cheese.  Bake uncovered in a preheated 350 degree oven for twenty minutes.  Serve warm with chips and tortillas or do not bake and serve with crisp vegetables.  Yields twelve servings.<\/strong><\/p>\n<p>BEAN BURGERS<br \/>\n2 fifteen-ounce cans pinto, black or garbanzo beans<br \/>\n2 Tablespoons finely chopped onion<br \/>\n2 carrots, shredded<br \/>\n1 potato, peeled and shredded<br \/>\n1 egg or egg substitute<br \/>\nRinse and drain beans.  Place in medium mixing bowl and mash with potato masher, leaving some beans whole for texture.  Add remaining ingredients and stir well. Heat a griddle over medium-high heat. Brush with olive oil.  Spoon about one-third cup bean mixture onto hot griddle and spread into a three-inch thin circle. Cook until very crisp then carefully turn over. Add a slice of soy or low-fat cheese if desired.  Cook until firm and cheese has melted.  Repeat until all batter is gone.  Yields about twelve burgers.<br \/>\nBURGERS: Heat whole wheat burger buns in oven until warm.  Spread with catsup and mustard.  Top hot burger with lettuce, tomato, sliced purpleonion and dill pickle chips.<\/p>","protected":false},"excerpt":{"rendered":"<p>RECIPES: Taco Dip, Bean Burgers By Rae Udy Beans are rapidly gaining popularity as we begin to appreciate their nutritional value. Beans and legumes are a great source of low fat protein, B vitamins and dietary fiber. Inexpensive, unsalted canned beans make life easier for even the most hectic cooks. Ideal for the weight watcher, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,9,18,14],"tags":[],"class_list":["post-32","post","type-post","status-publish","format-standard","hentry","category-vegan-and-vegetarian-sandwiches","category-vegan-main-dish","category-vegetarian-appetizers","category-vegetarian-main-dish"],"_links":{"self":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts\/32","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=32"}],"version-history":[{"count":0,"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts\/32\/revisions"}],"wp:attachment":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=32"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=32"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=32"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}