Roasted Chickpeas

This is a healthy, tasty snack that is high in fiber and very low in fat. Vary the seasonings according to your taste.

Ingredients:
• 4 cups (656 g) cooked chickpeas
• ¼ teaspoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon paprika

Preparation:
Preheat oven to 400°F (200°C, gas mark 6). In a mesh strainer, gently rinse beans. Drain on paper towels and gently roll them dry. Line a baking sheet with aluminum foil and spread chick-peas evenly across sheet. Bake chickpeas, checking at 10-minute intervals. When chickpeas are dried and crunchy, about 30 to 40 minutes, remove from oven and spray with an olive oil cooking spray. Place spices in a plastic bowl with a tight-fitting lid or resealable plastic bag. Add chickpeas and shake to coat. For best results, store in an airtight container in the refrigerator.

Yield: 12 servings

Each with: 33 g water; 92 calories (14% from fat, 21% from protein, 65% from carb); 5 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 4 g fiber; 3 g sugar; 94 mg phosphorus; 29 mg calcium; 2 mg iron; 4 mg sodium; 170 mg potassium; 133 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p51 and p52'

Skillet Nachos

This is great as an appetizer, served right from the skillet. But it is also good as a meal, wrapped up in a tortilla.

Ingredients:
• 1 pound (455 g) ground beef
• 1 cup (160 g) chopped onion
• 2 cups (520 g) salsa
• 2 cups (344 g) cooked black beans, drained
• 1 teaspoon chili powder
• 1 cup (180 g) chopped tomato
• 1 avocado, seeded and diced
• ½ cup (50 g) sliced black olives
• 1 cup (115 g) shredded Cheddar cheese
• 1 cup (230 g) sour cream

Preparation:
In a 12-inch (30 cm) skillet, brown beef with onion; drain. Add salsa, beans, and chili powder; bring to a boil. Reduce heat and simmer uncovered 5 minutes. Stir in tomato, avocado, and olives; remove from heat. Sprinkle with cheese. Spoon sour cream onto center of meat mixture. Serve with tortilla chips and/or flour tortillas.

Yield: 6 servings

Each with: 276 g water; 486 calories (41% from fat, 30% from protein, 29% from carb); 28 g protein; 17 g total fat; 7 g saturated fat; 7 g monounsaturated fat; 1 g polyunsaturated fat; 27 g carb; 9 g fiber; 5 g sugar; 392 mg phosphorus; 267 mg calcium; 4 mg iron; 360 mg sodium; 970 mg potassium; 1035 IU vitamin A; 97 mg vitamin E; 9 mg vitamin C; 91 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p50'

Chickpea-Stuffed Eggs

Definately a healthier alternative to the usual deviled eggs, these have no cholesterol but contain 2 grams of fiber.

Ingredients:
• 7 eggs, hard boiled and peeled
• 1 cup (164 g) cooked chickpeas, drained
• 2 tablespoons (30 g) plain fat-free yogurt
• 1 teaspoon Dijon mustard
• ½ teaspoon minced garlic

Preparation:
Slice eggs in half and discard yolks. In food processor, combine all other ingredients. Spoon mixture into egg cavities.

Yield: 7 servings

Each with: 58 g water; 61 calories (7% from fat, 37% from protein, 56% from carb); 6 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 1 g sugar; 44 mg phosphorus; 23 mg calcium; 1 mg iron; 169 mg sodium; 126 mg potassium; 9 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p49'

Shortcut Black Bean Salsa

Combine canned beans and canned salsa with some extra spices for a quick dip that’s more than the sum of its parts.

Ingredients:
• 1 cup (172 g) cooked black beans, drained
• 12 ounces (340 g) salsa
• ¼ cup chopped fresh cilantro
• ¼ teaspoon cumin
• 2 tablespoons (28 ml) lime juice

Preparation:
Roughly chop beans in food processor. Do not puree them. Stir in remaining ingredients. Serve immediately or refrigerate overnight. Serve with corn chips or raw vegetables.

Yield: 20 servings

Each with: 23 g water; 17 calories (4% from fat, 23% from protein, 73% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 18 mg phosphorus; 8 mg calcium; 0 mg iron; 40 mg sodium; 86 mg potassium; 87 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p48'

Texas Caviar

Being tasty and just a little spicy, this dip is typical of the Texas/Louisiana area.

Ingredients:
• 2 cups (342 g) cooked black-eyed peas, drained
• 1 cup (100 g) chopped scallions
• 1 cup (160 g) chopped onion
• 1 cup (150 g) chopped green bell pepper
• ¼ cup (34 g) chopped jalapeño pepper
• 2 ounces (55 g) chopped pimento
• 8 ounces (225 ml) Italian dressing

Preparation:
Mix all ingredients together and chill.

Yield: 20 servings

Each with: 40 g water; 63 calories (47% from fat, 11% from protein, 42% from carb); 2 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 7 g carb; 2 g fiber; 2 g sugar; 28 mg phosphorus; 11 mg calcium; 1 mg iron; 190 mg sodium; 115 mg potassium; 179 IU vitamin A; 0 mg vitamin E; 11 mg vitamin C; 0 mg cholestero.

TIP:
Serve with tortilla chips.

This Recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p46'

Split Pea Spread

This unusual spread is made with split peas and is good on toasted wedges of pita bread.

Ingredients:
• 1 cup (196 g) cooked split peas
• 2 tablespoons (27 g) cottage cheese
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons (28 ml) olive oil
• ¼ teaspoon dried basil
• ½ teaspoon crushed garlic

Preparation:
After cooked split peas have cooled, mash them up. Mix in other ingredients and refrigerate.

Yield: 6 servings

Each with: 26 g water; 90 calories (51% from fat, 18% from protein, 31% from carb); 4 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 7 g carb; 3 g fiber; 1 g sugar; 51 mg phosphorus; 30 mg calcium; 0 mg iron; 33 mg sodium; 124 mg potassium; 15 IU vitamin A; 3 mg vitamin E; 0 mg vitamin C; 2 mg cholestero

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p45'

Black-Eyed Pea Pâté

Yield: 20 servings

This is especially good with one of the pita chips recipes, but it is also great with vegetable dippers or tortilla chips.

Ingredients:
• 8 ounces (225 g) cream cheese, softened
• 16 ounces (455 g) black-eyed peas, drained
• ½ cup (80 g) onion, quartered
• ½ teaspoon minced garlic
• ½ cup (130 g) salsa
• 1 teaspoon Tabasco sauce
• 3 tablespoons (45 ml) Worcestershire sauce
• 2 packets unflavored gelatin
• 2 tablespoons (30 ml) cold water
• ¼ cup minced fresh parsley

Preparation:
Put cream cheese, peas, onion, garlic, salsa, Tabasco, and Worcestershire sauce in food processor with knife blade. Process until smooth. Sprinkle gelatin over cold water in small saucepan; let stand 1 minute. Cook over low heat, stirring until dissolved. Add gelatin mixture to pea mixture. Spin again until well blended. Spoon into glass casserole dish. Cover and chill until firm. Unmold and sprinkle with parsley.

Each with: 34 g water; 107 calories (34% from fat, 13% from protein, 53% from carb); 4 g protein; 4 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 2 g fiber; 9 g sugar; 58 mg phosphorus; 18 mg calcium; 1 mg iron; 113 mg sodium; 147 mg potassium; 258 IU vitamin A; 41 mg vitamin E; 6 mg vitamin C; 12 mg cholesterol

This Recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p43 and p44'

Hummus

Yield: 16 servings

A traditional Middle Eastern dip made with chickpeas, this is a simple version that doesn't include the usual tahini sesame butter. But don’t make the mistake of thinking that it is short on flavor because it’s not. Toasted pita triangles are the perfect dippers for this.

Ingredients:
• 2 cups (328 g) cooked chickpeas, drained
• 1 teaspoon cumin
• ½ teaspoon minced garlic
• ¼ teaspoon cayenne pepper
• 3 tablespoons (45 ml) lemon juice
• 1 teaspoon smoked paprika
• 1/3 cup (78 ml) olive oil

Preparation:
Thoroughly process all ingredients in a blender. Add additional cumin and cayenne pepper to taste. Sprinkle with paprika; drizzle olive oil on top.

Each with: 15 g water; 75 calories (59% from fat, 10% from protein, 31% from carb); 2 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carb; 2 g fiber; 1 g sugar; 36 mg phosphorus; 12 mg calcium; 1 mg iron; 2 mg sodium; 70 mg potassium; 95 IU vitamin A; 0 mg vitamin E; 2 mg vitamin C; 0 mg cholesterol

This Recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p42'

White Bean Dip

Yield: 8 servings

This is tasty appetizer that is good either warm or cold.

Ingredients:
• 1 cup (208 g) dry navy beans
• ½ cup (80 g) chopped onion
• ¾ teaspoon minced garlic
• 1 tablespoon (15 ml) Dijon mustard
• ¼ cup (25 g) chopped scallions
• 2 tablespoons (28 ml) lime juice
• 1 teaspoon tarragon

Preparation:
Bring beans to a boil for 1 minute and remove from heat to soak for 1 hour. Rinse well. Add onion and cook beans until tender, about 1 hour. Drain beans and rinse well. In a food processor place mustard, scallions, lime juice, and tarragon. Pulse to combine. Add beans and blend until smooth.

Each with: 40 g water; 45 calories (5% from fat, 24% from protein, 72% from carb); 3 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 1 g sugar; 51 mg phosphorus; 23 mg calcium; 1 mg iron; 169 mg sodium; 128 mg potassium; 38 IU vitamin A; 0 mg vitamin E; 3 mg vitamin C; 0 mg cholesterol

TIP:-
This is a nice dip with tortilla chips.

This Recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p40 and p41'

Red Bean Dip

Yield: 12 servings

This is a great bean-and-cheese dip that not only tastes better than commercial ones but is healthier too.

Ingredients:
• 2 tablespoons (28 ml) olive oil
• ½ teaspoon crushed garlic
• 1 cup (160 g) finely chopped onion
• 1 jalapeño, finely chopped
• 1 teaspoon chili powder
• 2 cups (100 g) cooked kidney beans
• ½ cup (58 g) shredded Cheddar cheese

Preparation:
Heat oil in a skillet. Add garlic, onion, jalapeño, and chili powder and cook gently 4 minutes. Drain kidney beans, reserving juice. Process beans in a blender or food processor to a puree. Add to onion mixture and stir in 2 tablespoons of reserved bean liquid; mix well. Stir in cheese. Cook gently about 2 minutes, stirring until cheese melts. If mixture becomes too thick, add a little more reserved bean liquid. Spoon into serving dish and serve warm with tortilla chips.

Each with: 19 g water; 151 calories (26% from fat, 23% from protein, 52% from carb); 9 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 20 g carb; 8 g fiber; 1 g sugar; 158 mg phosphorus; 87 mg calcium; 3 mg iron; 44 mg sodium; 463 mg potassium; 126 IU vitamin A; 14 mg vitamin E; 3 mg vitamin C; 6 mg cholesterol

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p38 and p39'

Horseradish Bean Dip

Yield: 24 servings

Horseradish adds zip to this dip. It is good on toasted pita bread triangles or tortilla chips.

Ingredients:
• ¼ cup (60 g) mayonnaise
• ¼ cup (60 ml) low-sodium ketchup
• ¼ cup (60 g) pickle relish
• ½ cup (80 g) chopped onion
• 1 tablespoon horseradish
• 1 tablespoon dry mustard
• 1 tablespoon (15 ml) Worcestershire sauce
• 1½ cups (150 g) cooked kidney beans, drained and mashed

Preparation:
Mix mayonnaise and ketchup. Mix in other ingredients adding kidney beans last. Refrigerate.

Each with: 15 g water; 39 calories (42% from fat, 12% from protein, 46% from carb); 1 g protein; 2 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 5 g carb; 1 g fiber; 1 g sugar; 19 mg phosphorus; 10 mg calcium; 0 mg iron; 50 mg sodium; 71 mg potassium; 38 IU vitamin A; 2 mg vitamin E; 2 mg vitamin C; 1 mg cholesterol

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p37'

Cowboy Bean Dip

Yield: 12 servings

This variation on the usual layered dip is with black beans.

Ingredients:
• 15 ounces (420 g) black beans
• ¼ cup (40 g) finely chopped olives
• 2 tablespoons (28 ml) lime juice
• ¼ teaspoon ground cumin
• ½ teaspoon finely chopped garlic
• 1/8 teaspoon black pepper
• 8 ounces (225 g) cream cheese, softened
• ¼ cup (25 g) sliced scallions

Preparation:
Drain and rinse the beans. Drain the chopped olives. Mix all the ingredients except cream cheese and scallions. Cover and refrigerate at least 2 hours. Spread cream cheese on serving plate. Spoon bean mixture evenly over cream cheese. Sprinkle with scallions.

Each with: 48 g water; 127 calories (54% from fat, 15% from protein, 31% from carb); 5 g protein; 8 g total fat; 4 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 4 g fiber; 0 g sugar; 72 mg phosphorus; 36 mg calcium; 1 mg iron; 139 mg sodium; 164 mg potassium; 318 IU vitamin A; 68 mg vitamin E; 2 mg vitamin C; 21 mg cholesterol

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p36'

Cheddar Bean Dip

This simple to make hot bean-and-cheese dip is great with tortilla chips or crispy wedges of pita bread and is sure to be a hit.

Ingredients:
• ½ cup (115 g) mayonnaise
• 2 cups (342 g) cooked pinto beans, drained and mashed
• 1 cup (115 g) shredded Cheddar cheese
• 4 ounces (115 g) chopped green chiles
• ¼ teaspoon Tabasco sauce

Preparation:
Stir all ingredients until well mixed. Spoon into a small ovenproof dish. Bake at 350°F (180°C, gas mark 4) for 30 minutes or until bubbly.

Yield: 12 servings

Each with: 32 g water; 153 calories (64% from fat, 14% from protein, 22% from carb); 5 g protein; 11 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 8 g carb; 3 g fiber; 0 g sugar; 102 mg phosphorus; 97 mg calcium; 1 mg iron; 159 mg sodium; 149 mg potassium; 149 IU vitamin A; 36 mg vitamin E; 3 mg vitamin C; 15 mg cholesterol

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p35'