Tag Archives: black beans

Delicious Black Bean recipes

Black BeansBlack beans are small, black, shiny beans, packed with protein, fiber, iron, and various minerals, plus they are loaded with antioxidants. They have a delicious smoky flavor.

They can be purchased dried, in packets or from bulk bins, or precooked in cans.  Canned beans are more convenient, and very little is lost nutritionally, so they are handy to keep in your pantry. Choose a brand which doesn’t add extra salt or other additives.

Black beans can be added to many different soups and stews.  They can be used in burritos, served with rice, or as a topping for a baked potato. They can also be made into a tasty dip.

Mexican Black Bean Salad

This salad makes a handy lunch and leftovers are equally delicious the next day. For an especially quick meal, you can use a 15-ounce can of black beans, drained and rinsed. Enjoy the cilantro in this dish or substitute parsley if you prefer.

Serves 6

½ pound potatoes, peeled and diced (about 2 cups)
2 medium carrots, chopped (about 1 cup)
1 cup frozen corn
1½ cups cooked black beans
1 red bell pepper, chopped
6 radishes, thinly sliced
5 scallions, chopped
¾ cup medium-hot salsa
½ cup chopped fresh cilantro
½ cup low-sodium tomato juice
2 tablespoons juice from 1 lime
1 tablespoon olive oil
1 avocado, chopped into bite-sized pieces

In a medium saucepan, cook the potatoes in boiling water until nearly tender. Add the carrots and cook for 2 to 3 more minutes. Add the corn, stir, then pour the vegetables into a colander. Rinse under cold water to quickly cool the vegetables and stop the cooking process. Drain well.

Combine the black beans, red pepper, radishes and scallions in a medium serving bowl. Add the potatoes, carrots and corn.

Combine the salsa, cilantro, tomato juice, lime juice and olive oil in a medium bowl. Mix well and pour over the vegetables. Toss gently but thoroughly. Before serving, top with the avocado.

 

Easy Black bean dip

1 15-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked beans)

1 cup salsa (any variety)

1/2 teaspoon ground cumin

Combine beans and salsa in a food processor or blender and process until smooth.  Add cumin.  Serve with tortilla chips.

Grilled Jicama Rounds with Black Beans – from Grills Gone Vegan

JicamaJicama is a round root vegetable originally from the Mexican peninsula. It’s grown in Central America, the Caribbean, the Andes and South Asia, where it’s a valuable food source. Its texture is similar to a turnip, but the taste when raw is more like an apple. The skin is tough and needs to be peeled. It’s high in fiber, and helps promote good bacteria in the gut. It’s also a valuable source of vitamin C, and includes some B vitamins, potassium and other minerals.  Since it’s low in calories, it’s a great food to snack on.

This recipe is from Grills Gone Vegan, by Tamasin Noyes, reprinted with permission.

Grills Gone Vegan_low resYield 6 servings. Advance prep: Marinate the jicama for 1 hour.

Marinated Jicama

1 tablespoon reduced-sodium tamari

1 tablespoon seasoned rice vinegar

1 teaspoon olive oil

¼ teaspoon liquid smoke

1 jicama, peeled and cut into 1/8-inch-thick rounds

Black Bean Topping

1 (15-ounce) can black beans, drained and rinsed

1 carrot, shredded

½ poblano chile, seeded and minced

3 tablespoons minced red onion

1 tablespoon seasoned rice vinegar

2 cloves garlic, minced

1 teaspoon extra-virgin olive oil

1 teaspoon reduced-sodium tamari

½ teaspoon dried oregano

Salt

Ground pepper

1 avocado, diced, for garnish

To prepare the jicama, put the tamari, vinegar, oil, and liquid smoke in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the jicama and turn to coat. Let marinate at room temperature for 1 hour, turning the jicama occasionally.

To prepare the topping, put the beans, carrot, chile, onion, vinegar, garlic, oil, tamari, and oregano in a medium bowl. Stir gently, taking care not to crush the beans. Season with salt and pepper to taste.

To grill the jicama and assemble the rounds, preheat a grill, grill pan, or electric grill to medium-high heat.

Lightly oil the grill with canola oil. Put the jicama on the grill, reserving the marinade. Cook until marked, about 4 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 3 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)

Put the jicama on serving plates and top each round with a heaping ¼ cup of the bean mixture and a few pieces of the avocado.