RECIPES

• 1 large onion, chopped
• 2 tablespoons vegetable oil
• 3/4 cup ketchup
• 2 to 4 tablespoons brown sugar
• 1 teaspoon prepared mustard
• 1 teaspoon Liquid Smoke, optional
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 3 cups cooked long grain rice
• 2 cans (15 ounces each) pinto beans, rinsed and drained

• In a large skillet, saute  onion in oil until tender. Remove from the heat; stir in ketchup, brown  sugar, mustard, liquid smoke if desired, salt and pepper. Stir in rice  and beans.
• Transfer to a greased 1-1/2-qt. baking dish. Bake, uncovered, at 350° for 30-35 minutes or until heated through.

1-1/2 cups: 263 calories, 5g fat (1g saturated fat), 0 cholesterol,  856mg sodium, 48g carbohydrate (11g sugars, 4g fiber), 6g protein.    

1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas
1/4 cup (60 ml) fresh lemon juice (1 large lemon)
1/4 cup (60 ml) well-stirred tahini,
1 small garlic clove, minced
2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
Salt to taste
2 to 3 tablespoons (30 to 45 ml) water
Dash ground paprika or sumac, for serving  

 1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas

1/4 cup (60 ml) fresh lemon juice (1 large lemon)1/4 cup (60 ml) well-stirred  

 1 small garlic clove, minced

2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving

1/2 teaspoon ground cumin

Salt to taste

2 to 3 tablespoons (30 to 45 ml) water

Dash ground paprika or sumac, for serving 

1. Rinse and drain your chickpeas and set aside.
2. Peel and chop your red onion, then chop your green pepper.
3. Mince a clove of garlic, and toss everything into a large bowl.
4. Coat with olive oil and lemon juice, then sprinkle with salt.
5. Top with cilantro or parsley

You can make this salad up to 2 days in advance.   

• 3 cups (1-1/2 pounds) dried navy beans
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 large onion, chopped
• 1 meaty ham hock or 1 cup diced cooked ham 

                    2 cups chicken broth

• 2-1/2 cups water
• Salt and pepper to taste
• Minced fresh parsley

• Rinse and sort beans; soak according to package directions.
•   Drain and rinse beans, discarding liquid. Place in a Dutch oven. Add  the tomatoes with juice, onion, ham hock, broth, water, salt and pepper.  Bring to a boil. Reduce heat; cover and simmer until beans are tender,  about 1-1/2 hours.
•   Add more water if necessary. Remove ham hock and let stand until cool  enough to handle. Remove meat from bone; discard bone. Cut meat into  bite-sized pieces; set aside. (For a thicker soup, cool slightly, then  puree beans in a food processor or blender and return to pan.) Return  ham to soup and heat through. Garnish with parsley.