mix 3/4 cup rinsed and drained kidney beans. mashed, with 1/4 cup diced onion, 1 Tbsp. walnut oil, and 1 Tbsp. balsamic vinegar. Sprinkle with 1/4 cup shredded reduced-fat chedder cheese and microwave on medium until cheese is melted. Serve with 1 cup sliced red bell pepper for dipping.