Spicy Black Bean & Avocado Leaf Tostadas. ~. Vegetarian

Spicy Black Bean & Avocado Leaf Tostadas  Vegetarian 

Dried avocado leaves are a popular herb in the Oaxaca region of Mexico, where they’re often used to flavor black beans. The flavor is somewhat reminiscent of anise, but still distinctly unique. Look for avocado leaves online or in Latin American grocers, where you can also find Cotija. Serves 4    Servings for 2 are in parentheses.

Ingredients:
6 dried avocado leaves, about 5 g  (3 leaves)
3 tbsp (45 mL) olive oil.  (1 1/2 tbsp)
1 1/2 cups (375 mL) finely chopped white onion, divide (3/4c)
4 garlic cloves, minced. (2 garlic cloves)
1 cup (250 mL) low-sodium chicken broth or water  (1/2 cup)
1 can (540 mL) black beans, drained, rinsed  (1/2 can)
1 canned chipotle pepper in adobo  (1/2 adobo pepper)
1/2 tsp (2 mL) fine sea salt      (1/4 tsp)
8 tostada shells                (4 tostada shells)
4 cups (1 L) finely shredded iceberg lettuce  (2 cups)
2 ripe avocados, cut into slices    (1 ripe avocado)
3/4 cup (175 mL) crumbled Cotija cheese or feta    (3/8cup)
1/2 cup (125 mL) roughly chopped cilantro   (1/4 cup)
Lime wedges for serving
Directions:
Heat a medium-size frying pan over medium heat. Add avocado leaves and toast until fragrant, 30 seconds to 1 minute. Transfer to a small bowl. 

When cool enough to handle, crumble into fine pieces with your hands, discarding any tough stems. You should have about 3 tbsp (45 mL).  (1 1/2 tablespoon). Set aside.

Return pan to medium heat. Add oil then 1 cup (250 mL) (1/2 cup) onions. Cook, stirring occasionally, until softened, about 5 minutes. 

Add garlic and crumbled avocado leaves. Cook until garlic is fragrant, about 1 minute. Stir in broth or water,  beans, chipotle and salt. 

Simmer, on medium, until liquid has reduced by half, about 10 minutes. Remove pan from heat then crush beans and chipotle using a potato masher, until creamy, but not smooth. 

Return pan to heat and cook, stirring constantly, until beans are very thick and bottom of pan looks dry, 2 to 3 minutes. (Mixture will continue to thicken as it cools.)

To serve, spread about 1/3 cup (80 mL) beans over each tostada. Top with lettuce, avocado slices, reserved 1/2 cup    (125 mL)  (1/4 cup)  onions, Cotija or feta, and cilantro. Serve with lime wedges. Serves 4 or Serves 2 in parentheses 

Chili-Cheese "Jacket"

  Chilli-Cheese "Jackett"

The combo of chipotle paste, black garlic, tomato purée and jalapeño brine gives this chilli delicious depth – it tastes like it’s been slow cooked for hours, even though it’s ready before the spuds are done.

Ingredients:

4 baking potatoes
3 tbsp vegetable oil
1 onion, finely chopped
2 tsp cumin seeds
2 pounds ground beef  (12% fat)
1 tsp fine sea salt
2 tbsp chipotle paste
2 tbsp Black Garlic Paste
3 tbsp tomato purée
1/4 cup pickled jalapeños, chopped, 2 tbsp brine, plus extra jalapeños to serve
1 pinch/es sugar
15 ounce can black beans, drained and rinsed
15 ounce can chopped tomatoes
1/4 cup vintage Cheddar, grated
4 tbsp sour cream
½ pack coriander, leaves picked

Directions:
Preheat the oven to 425*F.  Wash the potatoes, dry well, then prick all over with a fork. Brush with 1 tbsp oil, place on a baking sheet, then sprinkle liberally with salt. Bake in the oven for 1 hour 15 minutes-1 hour 30 minutes, until crispy on the outside and soft in the middle.

Meanwhile (or about 35 minutes before the potatoes are ready), heat the remaining 2 tbsp oil in a large frying pan. Add the onion with a pinch of salt and fry over medium-low heat for 5 minutes. Add the cumin seeds, stir well, then add the ground beef and salt. Turn the heat up to medium-high and cook, stirring to break up the mince as you go, for 6-7 minutes until the meat is starting to brown.

Add the chipotle and black garlic pastes, tomato purée, jalapeño brine and sugar, stirring well to coat. Add the black beans and chopped jalapeños, stirring well again, then add the chopped tomatoes and 200ml water. Cover and cook over a medium heat for 8 minutes. Finally, remove the lid and cook for 5-7 minutes uncovered, stirring well, until the sauce has thickened. Season if needed.

When the potatoes are ready, cut a cross in the middle, open carefully, then sprinkle liberally with grated cheese. Return to the oven for 3-4 minutes until the cheese has melted. Serve topped with the hot chilli, a dollop of soured cream, a scattering of coriander leaves, more chopped jalapeños and some cracked black pepper.

Cook’s tip:  Make this veggie by replacing the beef mince with soya mince or a pouch of ready-cooked lentil

5out of 5 sta

Wild Rice, Kale, And Fennel Salad

Wild Rice, Kale And Fennel Salad

Despite its name, wild rice is not actually a rice but is instead a species of aquatic grass and the grain that can be harvested from it. Northern wild rice is an annual plant native to Wisconsin and the Great Lakes region. In northern Wisconsin, it grows in shallow freshwater lakes and slow-flowing streams and is harvested in early autumn.

Ingredients

For Vinaigrette:

½ cup apple cider vinegar

¼ cup whole-grain mustard

¼ cup maple syrup

3 cloves garlic, minced

Salt and pepper, to taste

¾ cup sunflower oil

For Salad:

1 cup wild rice, cooked, drained and cooled 

½ cup black beans, cooked, drained and cooled (or 1 [14 oz] can, rinsed and drained)

1 small bunch lacinato kale, stemmed and thinly sliced

1 small bunch curly kale, stemmed and thinly sliced

1 small red onion, diced

1 head fennel, cored and diced

1 sweet red Carmen pepper or bell pepper, diced

1 bunch parsley, stemmed and chopped

½ cup dried cranberries, preferably unsweetened

1 tart, crisp apple, cored and chopped

½ cup toasted hazelnuts or pepitas

4 ounces crumbled blue cheese, feta or goat cheese (optional)

Directions

To make the vinaigrette, whisk together the apple cider vinegar, mustard, maple syrup, garlic, salt and pepper in a large bowl. Whisk the mixture continuously while you drizzle in the sunflower oil.

n the same bowl, toss the vinaigrette together with the wild rice, black beans, sliced kale, onion, fennel, bell pepper, parsley, cranberries and apple. Taste and season to taste.

Mix in the toasted nuts and cheese before serving.

Suggestions

This salad is sturdy enough to be made up to 3 days in advance. Freshen it up with a little extra oil and a splash of vinegar if needed before serving.

Best Black Bean Burger. Vegan

Best Black Bean Burger

A vegan burger loaded with protein and flavor and so easy to make.
Ingredients
3 cups black beans, cooked, drained and rinsed
⅓ cup medium yellow onion, grated
2 garlic cloves, minced
2 canned chipotle peppers
in adobo sauce, diced
2 Tbsp adobo sauce
1 Tbsp tamari
1 Tbsp balsamic vinegar
1 tsp ground cumin
½ tsp sea salt
½ tsp freshly ground black pepper
1 large egg, beaten
1 cup panko
Extra-virgin olive oil, for brushing
Hamburger buns, for serving
Desired fixings, for serving

Directions:
In a large bowl, combine the beans, onion, garlic, chipotle peppers, adobo sauce, tamari, vinegar, cumin, salt and pepper. Use a potato masher to mash until the mixture holds together but still has some visible chunks of black beans. Add the egg and use a spatula to fold until combined. Fold in the panko.

Use your hands to form the mixture into 6 patties. The mixture should be cohesive and a little wet. If it’s too wet to handle, refrigerate for 20 minutes to firm up or mash the beans a bit more.

Heat a cast-iron skillet over medium heat. Brush with a little oil and cook the burgers for about 5 minutes per side, until charred on both sides, turning the heat down as necessary. Alternatively, preheat an outdoor grill to 400 F. Lightly brush the patties with olive oil, prepare the grill with cooking spray and grill for 8 minutes on the first side and 4 minutes on the second side. Serve with hamburger buns and desired fixings. Makes 6 servings.

Tip   For a vegan version, instead of the egg use 1 Tbsp ground flaxseed mixed with 2½ Tbsp warm water that has been set aside and thickened for 5 minutes. Increase burger cooking time by 2 minutes, if grilling.

Best Black Bean Soup Revisited

Best Black Bean Soup

This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a chemical reaction preventing the beans from softening).  If so add the wine later with the stock.

Ingredients:

Yield: 4 to 6 servings

1 pound dried black beans (not soaked)

1 yellow onion, peeled, trimmed and quartered

5 garlic cloves, smashed and peeled

1 chipotle chile in adobo plus 1 tablespoon adobo sauce

2 teaspoons ground cumin

2 dried bay leaves and/or 1 teaspoon dried oregano

¼ teaspoon baking soda (optional)

Kosher salt (Diamond Crystal)

1 teaspoon apple cider vinegar

Any combination of Greek yogurt, corn chips, pickles red onion, cilantro, lime wedges, poached egg for topping.

Directions:  

In a 5 to 8 quart slow cooker, combine beans, onion, garlic, chipotle chili and adobe sauce, cumin, bay leaves and or oregano, and baking soda.  

Cook on low until beans are tender, 8 to 10 hours.   Taste more than one bean to make sure they and tender.  The bean should flatten easily when pinched between two fingers.

Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.)  Blend until smooth.  Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.

TIP

Beans should reach a simmer and cook until tender to be safe to eat. If your slow cooker does not reach a simmer on the low setting, increase the heat level to high, and ensure the beans cook at a simmer for at least 15 minutes at come point in the preparation.   NY Times recipe.

Black Bean Burger ~ Vegan

  

Black Bean Burger  ~  Vegan

Ingredients

2 cups black beans, drained and mashed with a fork.
1 cup seasoned bread crumbs

1/4 cup grated onion
1/2 teaspoon chili powder
1 egg
S&P
Canola oil for grilling pan
1 to 2 Kaiser rolls
Arugula for serving
Mayonnaise for serving
Sliced tomatoes for serving

Directions:
Mix together the beans, breadcrumbs, onions, chili powder, egg and some salt and pepper in a medium bowl. Form the mixture into 1 big (or 2 smaller) patties.

Preheat a grill pan over medium-high heat and add some canola oil. Cook the burger 4 minutes per side. Serve on a kaiser roll with arugula, tomato slices and mayo.

Vegetarian Black Bean Sweet Potato Enchilidias

                                                          

Vegetarian Black Bean Sweet Potato Enchiladas

Amazing black bean and sweet potato enchiladas, smothered in salsa verde. A delicious, hearty vegetarian entrée. Recipe yields 10 enchiladas, enough for about 5 servings.
Ingredients:
Filling
1 ¼ pounds sweet potatoes (2 small-to-medium)
1 can (15 ounces) black beans, rinsed and drained, or 1 ½ cups cooked black beans
4 ounces (1 cup) grated Monterey Jack cheese
2 ounces (½ cup) crumbled feta cheese
2 small cans (4 ounces each) diced green chiles
1 medium jalapeño, seeded and minced
2 cloves garlic, pressed or minced
2 tablespoons lime juice
½ teaspoon ground cumin
½ teaspoon chili powder
¼ teaspoon cayenne pepper (optional)
¼ teaspoon salt, more to taste
Freshly ground black pepper

Remaining Ingredients
2 cups (16 ounces) mild salsa verde, either homemade or store-bought
10 corn tortillas
4 ounces (1 cup) grated Monterey Jack cheese
2 tablespoons sour cream
1 tablespoon water
¼ cup chopped red onion
¼ cup chopped fresh cilantro

Directions:

Preheat the oven to 400 degrees Fahrenheit and line a large baking sheet with parchment paper for easy cleanup.

Slice the sweet potatoes in half lengthwise and coat the flat sides lightly with olive oil. Place the sweet potatoes flat-side down on the baking sheet. Bake until they’re tender and cooked through, about 30 to 35 minutes. Leave the oven on, since we’ll bake the assembled enchiladas soon (no temperature adjustments necessary).

Meanwhile, pour enough salsa verde into a 9 by 13-inch baking dish to lightly cover the bottom (about ½ cup). In a medium mixing bowl, combine all of the remaining filling ingredients.

Once the sweet potatoes are cooked through and cool enough to handle, scoop out the insides with a spoon. Discard the potato skins, and lightly mash the sweet potatoes with a fork or the back of a spoon.
Stir the mashed sweet potato into the bowl of filling, and season to taste with additional salt (I added ¼ teaspoon) and pepper.

Warm up your tortillas, one by one in a skillet, or all at once in a microwave so they don’t break when you bend them. Wrap them in a clean tea towel so they stay warm.

Working with one tortilla at a time, spread about ½ cup filling down the center each tortilla, then wrap both sides over the filling and place it in your baking dish. Repeat for all of the tortillas.

Top with the remaining salsa verde and cheese. Bake for 25 to 35 minutes, until sauce is bubbling and the cheese is lightly golden.

Let the enchiladas cool for about 5 minutes. Whisk the sour cream and water together to make a drizzly sour cream sauce. Drizzle it back and forth over the enchiladas, then top them with cilantro and red onion. Serve.

Black Bean Quesadilla

Black Bean Quesadillas ~ Vegetarian

The mushrooms and black beans give these quesadillas a “meaty” heartiness while still keeping them vegetarian. They’re so easy to whip up and come together in no time, making them perfect for that weeknight when you don’t really feel like spending too much time in the kitchen. The avocado crema pairs perfectly with the quesadillas and can be made the morning of. Just make sure to wrap it well in plastic wrap so that it doesn’t turn brown.

Ingredients:

1/4 cup lightly packed cilantro leaves

1 medium avocado, pitted
Finely grated zest and juice of 1 lime
Kosher salt and freshly ground black pepper
2 tablespoons everyday olive oil
1 pound sliced cremini or button mushrooms
2 garlic cloves, minced
1 medium red onion, thinly sliced
1 can (15-ounce) black beans, drained and rinsed
4 burrito-size flour tortilla
2 cups shredded Monterey Jack cheese

Directions:
In a food processor or blender, combine the sour cream, cilantro, avocado, lime zest and juice and season with salt and pepper. Process until smooth then taste and adjust seasoning accordingly. Transfer the avocado crema to a bowl, cover tightly with plastic wrap and chill until ready to use.

Heat the olive oil in a large skillet over medium-high heat until it begins to shimmer. Add the mushrooms, garlic and onions, and cook, stirring often, until just beginning to brown, about 10 minutes. Stir in the beans, season with salt and pepper and cook until warmed through, about 1 minute. Transfer the vegetables to a bowl and keep warm. Wipe the skillet clean with paper towels.

Return the skillet to medium-low heat. Place one tortilla on the dry skillet and cook for about 20 seconds per side to make it pliable. Sprinkle ¼ cup cheese onto one half of the tortilla. Top with about one-quarter of the mushroom-bean mixture and then sprinkle with another ¼ cup of cheese.

Fold the tortilla over to create a half-moon and cook the quesadilla until the cheese is melted through and the tortilla is golden brown and crisp on both sides, 1 to 2 minutes per side. Transfer the quesadilla to a cutting board, tent with foil to keep warm, and repeat with the remaining tortillas, cheese and mushroom-bean mixture to make three more quesadillas.

Slice each quesadilla into quarters and transfer to a serving plate. Serve with the avocado crema on the side.

Giant Black Bean Salad Recipe, Ayocote Bean

Giant Black Bean Salad Recipe

Ingredients:
Dressing:

2 tablespoons fresh lime juice
1 tablespoon white wine vinegar
1 tablespoon honey
1/2 small jalapeño, seeded, deveined and chopped
1/2 teaspoon fine grain sea salt
1 small garlic clove
1/2 teaspoon mustard
1/4 cup extra virgin olive oil
Salad

2 -3 big handfuls baby arugula (or other salad greens), well washed and dried
3 cups cooked black beans,  Ayocote or Midnight Black beans
1/4 cup feta, crumbled
1/3 cup sliced almonds, toasted

Directions:
Start by making the dressing. I use an immersion blender - but a blender or food processor will work just as well. Combine the lime juice, vinegar, honey, jalapeño, salt, garlic and mustard and puree. Add the olive oil and puree until everything comes together. Taste and adjust with more salt, honey, or lime juice if needed. Set aside until you are ready to serve the salad.

Just before you are ready to serve the salad gently toss the arugula with a bit of the dressing. Arrange it on a platter. Now toss the beans and most of the almonds with a generous splash of the dressing. Arrange the beans on top of the arugula and finish by sprinkling with the remaining almonds and the crumbled feta cheese.

Avocado Tomato Salad

 Avocado Tomato Salad

Ingredients:

Tomatoes

Avocado

Red Onion

Corn

Black Beans

Optional Ingredients

Diced Chicken

Shrimp,

Shredded Pork

Shredded or Diced Turkey

Directions:

Salad Dressing   The ingredients in this salad are all commonly found in Mexican food and so are well matched with a Mexican-flavored vinaigrette. This vinaigrette combines a little chili powder and lime juice with olive oil and red wine vinegar. Start with the juice of half a lime, but keep the other half near by so you can dress the salad to your taste. 

Vegetarian Burgers Black Bean Mushroom Lentil Burgers

Vegetarian Burgers   Black Bean Mushroom Lentil Burgers

These vegetarian burgers stand up on the grill like any of their meaty counterparts. Puréeing the black beans gives the burgers binding power while keeping the lentils and vegetable chunky provides a wonderful balance of textures. If you have any patties left over, they will pair nicely with a crisp green salad.

Ingredients:

1 tbsp (15 mL) olive oil
2 cups (500 mL) thinly sliced shiitake mushrooms, about 100 g
1/2 cup (125 mL) finely diced red bell pepper, about 1/2 pepper
1/2 tsp (2 mL) salt, divided
2 garlic cloves, finely minced
1 can (450 mL) black beans, drained, rinsed and patted dry
1 large egg
1 tsp (5 mL) chilli powder
1 tsp (5 mL) smoked paprika
3/4 cup (175 mL) canned lentils, drained, rinsed and patted dry
3/4 cup (175 mL) bread crumbs

TO ASSEMBLE
Gruyère cheese, thinly sliced
4 whole wheat burger buns
Mayonnaise
Yellow mustard
Baby arugula
Smashed avocado
Salt and freshly ground pepper to taste

Directions:

1. Heat oil in a large frying pan set over medium heat. Add shiitake mushrooms, red bell pepper and 1/4 tsp (1 mL) salt. Cook, stirring often, until vegetables are tender and lightly golden, 7 to 10 minutes. Add garlic and cook for 1 minute. Scrape mixture into a bowl and set aside to cool completely for about 20 minutes.

2. To a food processor, add black beans. Whirl until the mixture is as smooth as possible (some lumps will remain). Add egg, chilli powder smoked paprika and remaining 1/4 tsp (1 mL) salt. Continue to whirl until fully combined, scraping down sides of the bowl as needed. Add cooled vegetables and lentils. Lightly pulse just until combined, about 5 pulses. The mixture should remain rough.

3. Scrape the mixture into a large bowl along with bread crumbs. Gently mix until combined and shape into 4 equal-sized burgers, about 3/4 inch (2 cm) thick (see TIP).

4. Cook burgers over a high grill for 5 minutes per side, until grill marks appear and the burgers are heated through. Arrange Gruyère slices over burgers for the last 2 minutes of cooking to melt.

5. Toast buns on the grill, if desired. Smear bottoms of buns with mayonnaise and yellow mustard; top each one with arugula, 1 burger and avocado. Season with salt and fresh pepper. Serve immediately.

Serves 4

TIP Burgers can be made up to 1 day in advance, covered with plastic wrap and refrigerated.

 

Couscous Sweet Potato Black Bean Salad

Couscous Sweet Potato Black Bean Salad

Ingredients:
3/4 cup couscous
1 cup water
2 sweet potatoes, peeled and diced (about 3 cups)
1 14-ounce can black beans, drained and rinsed
2 cups baby spinach, cut into small pieces
4 ounces crumbled feta cheese
half a red onion, thinly sliced
1/2 cup chopped pistachios (optional)

Lime Basil Vinaigrette
1 bunch of fresh basil (1/2 cup packed)
1/2 cup olive oil
juice of 1–2 limes (to taste)
1 clove garlic
1/2 teaspoon kosher salt
1/2 teaspoon red pepper flakes
1/4 to 1/2 cup water, if needed

Directions:
Pulse all dressing ingredients in a food processor until smooth-ish.

Cook couscous in 1 cup water, according to package directions. Fluff with a fork and cool.

Place sweet potatoes in a skillet with about 1/2 cup water and a sprinkle of salt. Cover and simmer until fork-tender. Drain and set aside to cool.

Toss all ingredients together with dressing, season with salt and pepper, and serve! (OR, store each ingredient individually for salads throughout the week.)

Walking Taco Casserole

Walking Taco Casserole

You can serve this recipe with sour cream 

and salsa if you would like. Enjoy.

Ingredients:
1 lb Ground chicken, beef or turkey
1 small onion sliced
1/2 Can of Rotel (diced tomatoes with green chillies)
1 Packet of Taco seasoning
1 Bag of Frito Corn Chips
1 Can Black Beans, drained and rinsed
1 Can Enchilada Sauce (10 oz)
2 oz. Cream Cheese
2 C. Shredded CheeseDirections:

In a skillet, brown the meat and onions.  

Add the Rotel and Taco seasoning.  Simmer until any liquid is evaporated.

Add black beans and cream cheese.

Turn off the heat and stir in the cream cheese until melted and combined,  Stir in the enchilada sauce.

Spray a 9X13 pan with cooking spray.  
Place 1/2 of a  bag of Fritos into the bottom of the pan,  Top with  1/2 of the meat sauce mixture and half of the shredded cheese.  Repeat the layer, chips, meat sauce, cheese.

Bake at 350*F Degrees until the cheese is melted and heated through.   

Spicy Black Bean And Coconut Soup

Spicy Black Bean and coconut Soup

Ingredients:

5 tablespoons coconut oil

1/2 medium red onion, finely chopped, plus more to 

   serve

3 medium garlic cloves chopped

14 1/2 ounce can coconut milk

1 Habanero chili, halved

1/4 teaspoon ground allspice

1 teaspoon fresh thyme, minced

4  15 1/2 ounce cans black beans, drained and rinsed

1 1/2 Tablespoons lime juice

Plum tomatoes, cored and chopped

Directions:

In a large pot over medium-high, heat 2 tablespoons of coconut oil until shimmering. Add the onion and cook, stirring occasionally, until translucent, 5 to 7 minutes. 

Add the garlic and cook, stirring, until fragrant, about 1 minute. Add 2½ cups water, the coconut milk, habanero, allspice, thyme and 1½ teaspoons salt, then bring to a simmer. 

Add the beans and cook, stirring occasionally and adjusting the heat as needed to maintain a simmer, for 20 minutes.


02
Remove the pot from the heat and cool for 10 minutes. Remove and discard the habanero halves.

Transfer 3 cups of the bean mixture to a blender, add the remaining 3 tablespoons coconut oil and puree until smooth. 

Return the puree to the pot and bring to a simmer over medium.


03
Off heat, stir in the lime juice, then taste and season with salt. Ladle into bowls and garnish with chopped tomatoes and chopped onion; serve with lime wedges.

Tip: Don’t chop the habanero. To prevent the soup from becoming too spicy, we halve the chili, rather than chop it, to expose the heat-containing ribs and seeds. Don’t forget to remove the chili halves before blending a portion of the bean mixture.

Black Bean Pumpkin Soup

Black Bean Pumpkin Soup

If you make only one recipe from the blog, it should be this soup.  It will become your favorite also. 

Ingredients:

3 15oz. cans black beans

1 cup diced tomatoes, drained

1 1/4 cup diced onions

1/2 cup minced shallot

4 garlic cloves

1 tablespoon + 1 teaspoon ground cumin

1 teaspoon salt

1/2 teaspoon fresh ground black pepper

1/4 cup butter

1 16 oz. can pumpkin puree

3 to 4 tablespoon sherry vinegar

1/2 cup dry sherry optional*

Directions:

Drain and rinse the black beans.  In a 6 qt stock pot sauce onion and shallot, when transparent add crushed garlic and stir for one minute.  Stir in beans, pumpkin puree, and sherry, until combined.  Add enough chicken stock to correct the consistency and simmer uncovered, stirring occasionally for 25 minutes.  Season to taste.

Sweet Corn And Black Bean Tacos

Sweet Corn And Black Bean Tacos

These hearty summer tacos feature lime-marinated fresh corn, jalapeño and radishes on top of warm black beans. Feta and avocado make these complete! Recipe yields 10 tacos (a lot!).

Ingredients:
Corn and feta salad:
2 ears of corn, shucked (about 2 cups fresh corn 

   kernals).
¼ cup chopped cilantro
3 medium red radishes, thinly sliced into small strips
1 medium lime, zested and juiced (to yield about 1  

    teaspoon zest and  2 tablespoons lime juice)

1 medium jalapeño pepper, seeded and minced
1 tablespoon olive oil
¼ teaspoon sea salt
½ to ⅔ cup crumbled feta, to taste (optional)
Black beans
2 cans black black beans, rinsed and drained (or 3 

   cups cooked black beans)
1 tablespoon olive oil
1 small yellow or white onion, chopped
1 tablespoon ground cumin
⅓ cup water
Salt and black pepper, to taste
Everything else
10 small round corn tortillas (gluten free for gluten-

   free tacos)
1 large avocado, sliced into thin strips
Optional garnishes: pickled jalapeños, salsa verde 

    and or hot sauce
Directions

To prepare the corn salad: Use a sharp chef’s knife to slice the kernels off all four sides of the corn cobs. 

Transfer the kernels to a medium-sized mixing bowl and add the chopped cilantro, radishes, lime zest and juice, jalapeño, olive oil and sea salt. Mix well. 

Stir in ½ cup crumbled feta, taste, and add a little more if you’d like. Set the bowl aside to marinate while your prepare the beans.

To prepare the black beans: Warm the olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 5 to 8 minutes.  Add the cumin and cook for about 30 seconds while stirring. Pour in the beans and ⅓ cup water. Stir, cover and reduce heat to simmer. Cook for 5 minutes, then remove the lid and use the back of a fork to mash up at least half of the beans. 

Remove from heat, season generously with salt and pepper, to taste, and cover until you’re ready to serve.

To warm the tortillas: Heat a cast iron or non-stick skillet over medium heat and warm each tortilla individually, flipping occasionally. Alternatively, you can warm them directly over a low flame on a gas range. Fold a tea towel over the warmed tortillas to keep them warm.

Put it all together: 

Spread black beans down the middle of each tortilla. Top the beans with corn salad. Place a slice of avocado to the side of the beans and serve with optional pickled jalapeños, salsa or hot sauce on the side.

NOTES
Corn salad adapted from Sprouted Kitchen’s sweet corn ceviche. Black beans adapted from my arugula and pickled radish tacos.

Make it Vegan or Dairy Free: Skip the feta and add pickled jalapeños or pickled radishes to make up for the feta’s salty punch.

Southwestern Quinoa Salad

A flavorful and healthy southwestern 

quinoa salad with roasted sweet 

potatoes, black beans, and avocado.

Ingredients:
1 cup uncooked quinoa, rinsed and drained
1 large sweet potato, chopped into bite-size chunks
1 red or orange bell pepper, cored, seeded, and diced
1 cup black beans, rinsed and drained
1 cup thawed frozen corn
1/4 cup minced red onion
1/4 cup minced fresh cilantro
1 avocado, chopped
1/4 cup + 1/2 Tablespoon olive oil
juice of 1 lime
1 teaspoon chili powder
1/4– 1/2 teaspoon cayenne pepper
pinch of cumin
ground black pepper, to taste
1/2 sea salt + more to taste

Instructions:
Preheat oven to 400°F.

Toss sweet potato chunks with 1/2 Tablespoon of olive oil, season to taste with salt and pepper, and arrange evenly on a baking sheet. Bake in the preheated oven until the sweet potatoes are tender, about 25-30 minutes. Allow sweet potato chunks to cool.

Meanwhile, cook the quinoa according to package instructions. Allow quinoa to cool.

In a large mixing bowl combine quinoa, roasted sweet potatoes, bell pepper, black beans, shallot, cilantro and avocado. Add 1/4 cup olive oil, lime juice, chili powder, cayenne, cumin, black pepper and sea salt. Gently toss the salad to combine. Taste and adjust the seasoning, if necessary. Serve salad right away or chill in the fridge a few hours before serving. 

Add a sprinkle of queso fresco or feta cheese when serving, if desired.

Black Bean Soup And Shrimp

Black beans are becoming popular as we discover that they taste great and are packed with fiber and protein, about 15 grams per cup. This is the type of meal you can make without a trip to the super-market. Keep canned beans, any type can be used, frozen shrimp, canned tomatoes, chicken broth and rice on hand. Also keep frozen diced onion and minced bottled garlic on hand for many other recipes.

Helpful Hints:
Any type of canned tomatoes can be used.
Brown rice can be substituted for white rice.
Hot pepper sauce is added at the end. The heat is up to you.
4 crushed garlic cloves can be used instead of minced garlic.

BLACK BEAN SOUP AND SHRIMP

Ingredients:

Olive oil spray
3/4 pound peeled shrimp
1 cup frozen chopped onion
2 teaspoons minced garlic
2 cups rinsed and drained reduced-sodium canned black beans
1 cup drained canned no-salt added diced tomatoes
2 cups fat-free, low-sodium chicken broth
1/4 cup long-grain white rice
1 teaspoon ground cumin
Salt and freshly ground black pepper
Several drops hot pepper sauce
2 tablespoons chopped cilantro (optional)

Directions
Heat a large saucepan over medium-high heat and spray with olive oil spray. Add shrimp and saute 2 minutes, turning after one minute, or until they turn pink. Remove to a plate. 

Add the onion and saute 2 minutes. Add the garlic and continue to cook 1 minute. Add the black beans, tomatoes, chicken broth and rice. 

Bring to a boil and cook 10 minutes or until rice is cooked through. Add cumin, salt and black pepper to taste. 

Return shrimp to soup for a few seconds to warm through. Add hot pepper sauce or place on the table for each person to add. Serve in large soup bowls and, if using cilantro, sprinkle on top.

Yield 2 servings.

Per serving: 548 calories (7 percent from fat), 4.5 g fat (0.6 g saturated, 1.8 g monounsaturated), 276 mg cholesterol, 57.7 g protein, 73.9 g carbohydrates, 20.9 g fiber, 503 mg sodium.

Slow Cooker Black Bean Chili + IP

Slow Cooker Black Bean Chili with Kahlua

The only active, time-intensive part of this recipe is chopping the aromatics (onions, garlic, etc.). You can do this a day before, and store in an airtight container, refrigerated, until you're ready to cook. If you don't have Kahlua (or other coffee liqueur), it's fine to substitute beer, broth, or even coffee. Use a favorite chili powder - I call for a range here, use more if you think you can handle it, less if you like a milder chili. 

2 tablespoons extra virgin olive oil
2 medium onions, diced
4 cloves garlic, minced
5 stalks of celery, diced
2 medium carrots, diced
2 chopped chipotle pepper in adobo sauce, (1/4     c.)

1 - 2 tablespoons chili powder

1 1/2 teaspoons fine grain sea salt, or to taste
1 pound of black beans, soaked 4-6 hours or overnight
1 28-ounce can of whole tomatoes in juice
3 1/2 cups water / broth
1/3 cup Kahlua or other coffee liqueur

to serve (some or all of the following): salted (non-dairy) yogurt with smashed garlic, herbs, scallions, hemp seeds, lime wedges, drizzle of olive oil, avocado

Heat the oil in a large skillet over medium heat. Add the onion, sauté for 2-3 minutes. Stir in the garlic, celery, and carrots, and cook, stirring occasionally, until soft, about 7 minutes. Add the chipotle, chili powder, and salt. Stir until combined and cook for another minute or so. Transfer to a 6-quart (or larger) slow cooker.

Add the beans, tomatoes, breaking them up with your hands as you add them, their liquid, the water, and Kahlua. Stir to combine, cover, and cook on the LOW setting until the beans are tender, 5- 6 hours. Stir occasionally, if convenient. Adjust seasoning, ladle into bowls, and top with any of the suggested toppings you like.

Store leftover in the refrigerator for up to a few days, or freezer for a month or two.

Serves 10+.

Instant Pot Pressure Cooker method: If you don't have 5-6 hours for the slow cook, you can use the Instant Pot to pressure cook this chili. Use the SAUTE function, to start, and once you've made it to the point where you've added all the ingredients, press CANCEL. Close the pot, secure the lid, set the pressure release valve to SEALING. Press MANUAL for 15 minutes at high pressure. When cooking is complete, carefully QUICK RELEASE.

Conventional stovetop method: Bring everything to a simmer (after all the ingredients have been added). Cover, and cook, over the lowest heat (while still maintaining a low simmer), until the beans are tender. If you need to add more broth or water at any point, do so, and re-season. I think you could likely cook this in a Dutch oven in a 300F for a long stretch as well.