3 Simple meatless bean dishes

1 cup quick-cooking brown rice

1 tablespoon olive oil

4 cloves garlic, minced

2 stalks celery, chopped

1 cup chopped onion

1 green bell pepper, chopped

1 teaspoon chili powder

1 teaspoon ground cumin

1/2 teaspoon oregano

2 (14.5-ounce) cans diced tomatoes with green chilies

1 (15.5-ounce) can low-sodium red kidney beans, drained and rinsed

1 (15.5-ounce) can low-sodium black beans, drained and rinsed

Hot sauce as accompaniment (optional)

1 tablespoon olive oil

1 1/2 cups chopped onion

3 cloves garlic, minced

2 carrots, cut in 1/4-inch dice

2 stalks celery, cut in 1/4-inch pieces

1 teaspoon dried thyme

1/2 teaspoon dried crushed rosemary

4 cups lower-sodium vegetable or chicken broth

1 (14.5-ounce) can diced tomatoes

1 cup orzo or small bow-tie pasta

2 (15.5-ounce) cans low-sodium white beans

Salt and pepper to taste

1/4 cup grated Parmesan

Nutritional analysis for each serving: 358 calories, 15 g protein, 64 g carbohydrates, 11 g fiber, 4 g fat, 1 g saturated fat, 1,031 mg sodium

1 tablespoon olive oil

3 cloves garlic, minced

1 cup chopped red onion

1/2 teaspoon ground cumin

1 1/2 cups chunky store-bought salsa

1 (15-ounce) can black beans, drained, rinsed and lightly mashed with a fork

1 cup thawed frozen corn

1 cup cooked (brown or white) rice

4 (10-inch) flour tortillas

1 cup low-fat shredded Cheddar or Mexican-blend cheese