White Bean Hummus

For a healthy and tasty dip or spread this White Bean Hummus is perfect for any occasion. This is not a traditional hummus since garbanzo beans or tahini are not a part of the ingredients list. However, the white beans create a smooth and creamy texture with a tart bite from the lemon juice. The flavors all work well together and the taste is quite addicting. The best part is that you don't have to pull out the food processor unless you want to and the use of canned beans make this convenient to whip together in a pinch. A spoon is all you need to mash the ingredients together. Great appetizer or snack.

Enjoy this with whole wheat pita chips, veggies, or spread onto a sandwich. Yummy!

White Bean Hummus

The Salt Solution Cookbook

Makes 1 Serving

Stars of the Show:

• 1/2 cup cooked, no salt added white beans - I used navy beans.
• 1 tbsp olive oil
• 2 tsp fresh lemon juice
• 1/2 tsp ground cumin

And Action:

Mash all ingredients together in a bowl until combined and smooth.

Nutritional Information Per Servings:

Calories: 298

Fat: 14 g

Saturated Fat: 2 g

Protein: 10 g

Carbohydrates: 34 g

Fiber: 8 g

Sodium: 317 mg

Easy Bean Dip

This bean dip is easy. Three ingredients whizzed in the food processor and you're done. Perfect with baked tortilla chips, spread onto a tortilla, or veggies to be dunked into. No more need to buy store bought bean dip and I think this would easily replace refried beans as well.

Easy Bean Dip

21-Day Vegan Kickstart

Makes 6 Servings (Serving size = 1/4 cup)

Stars of the Show:

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

And Action:

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

Nutritional Information Per Serving:

Calories: 81

Fat: 0.4 g
Saturated Fat: 0.1 g
Calories from Fat: 4.2%
Cholesterol: 0 mg
Protein: 4.7 g
Carbohydrates: 15.4 g
Sugar: 2.7 g
Fiber: 3.8 g
Sodium: 280 mg
Calcium: 47 mg
Iron: 1.6 mg
Vitamin C: 6.4 mg
Beta Carotene: 172 mcg
Vitamin E: 0.6 mg



Southern Beans and Greens

My first experience and taste of soul food was at a hole-in-the-wall joint, My Food's All That. Being a Southern transplant from the Pacific Northwest I was eager to try some down home cookin'. Walking through the doors for the first time was a little bit intimidating. I felt out of place but that feeling didn't last long when the owner, who also mans the register and takes orders, greeted me with a friendly smile and a gracious hello.

The menu had so many options I didn't know where to start so I asked what he recommended. Seasoned chicken breast over rice and gravy with two generous sides, fried corn on the cob and some beans and greens. Love at first bite. Thankfully the portions were so large that a to go container was necessary and I got to enjoy another meal out of it.

It was a memorable meal. I often times have cravings for their food.

I don't generally eat a meal out and race home to try and recreate it. This was one of those exceptions. A 30 minute drive isn't convenient. If I'm on that side of town then it's a for sure stop. Never a disappointment.

While searching online for Southern Beans and Greens I had come across the 21-Day Vegan Kickstart. There was a recipe for Southern Beans and Greens. Healthy. Bonus.

Such a simple and hearty meal to make. Perfect for a "Meatless Monday" when paired with rice or another grain. Beans of choice are simmered in vegetable broth with garlic and kale then tossed with olive oil, salt, pepper, and splashes of hot sauce. I served it over rice. While not exactly the same as My Food's All That it was a notch below. Deliciousness. Yummy!

These Southern Beans and Greens would make a great topping for cornbread, filling for a pita pocket, or scooped up with tortilla chips.

Southern Beans and Greens

21-Day Vegan Kickstart

Makes 4 Servings (Serving size = 1 cup)

Stars of the Show:

• 1 cup vegetable broth or water
• 3 cups drained cooked or canned beans (your choice of any kind) - I used black beans. They are my favorite.
• ¹/₂ teaspoon crushed garlic
• 4 cups chopped fresh kale, stems and center ribs removed, lightly packed
• 1 teaspoon olive oil
• salt, to taste
• black pepper, to taste
• Tabasco sauce, to taste

And Action:

Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, black pepper, and Tabasco sauce to taste.

Nutritional Information Per Serving:
Calories: 219
Fat: 1.9 g
Saturated Fat: 0.3 g
Calories from Fat: 7.8%
Cholesterol: 0 mg
Protein: 14.4 g
Carbohydrates: 38.4 g
Sugar: 1.9 g
Fiber: 9.9 g
Sodium: 424 mg
Calcium: 176 mg
Iron: 5.7 mg
Vitamin C: 30.8 mg
Beta Carotene: 6207 mcg
Vitamin E: 2.1 mg