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Posts Tagged ‘black beans’

  1. Spicy Black Bean Burgers

    August 15, 2011 by erinRD

    Look what popped up in my garden this weekend.

    Only home grown tomatoes have that imperfect look. I’ll take it – they are always more delicious than the perfect looking store bought ones!

    Tomato recipes are coming your way! :)

    Spicy Black Bean Burgers
    Adapted from Eat Live Run

    2 cans black beans, drained and rinsed
    1 Tablespoon ground flax + 3 Tablespoon water
    1 jalapeno
    2 cloves garlic
    3 Tablespoon tomato sauce
    1/2 cup Panko breadcrumbs
    2 teaspoon cumin
    1 1/4 teaspoon salt
    1/2 cup corn (fresh or frozen and defrosted)
    1 avocado, for topping

    Directions:
    1. Seed and roughly chop jalapeno. Add it and the garlic cloves to a food processor (or high speed blender) and mince finely.
    2. Add one can of beans to the jalapeno/garlic mixture and pulse to combine. Add cumin and salt and pulse until mixture resembles chunky black bean dip.
    3. In a small bowl, mix together the ground flax and water. Let sit for five minutes.
    4. Transfer the mixture in the food processor to a large bowl and stir in the bread crumbs, tomato sauce, flax and corn. Stir well until everything is combined. Add remaining black beans.


    5. Spray a skillet with non-stick spray and heat on medium high heat. Form black bean mixture into patties and fry for about 4 minutes per side, until golden and crusty brown.
    6. Serve burgers with avocado slices, sriracha and ketchup. Makes 6 burgers. 1 burger per serving.

    Nutrition Notes: Feel free to sub a regular egg in place of the flax egg, but the flax egg makes this dish vegan. Tons of fiber and protein – these burgers pack in the nutrition and flavor!

    Taste Test: Absolutely delicious! My husband scarfed down three of these bad boys!

    Enjoy!

    Category Uncategorized | Tags: ,,,,, | 4 Comments

  2. Foil-Baked Fish with Black Beans and Corn

    July 14, 2011 by erinRD

    Yesterday I kept thinking it was Thursday, which would make today Friday. Cruel Cruel mind. :(

    The only thing that made up for thinking it was Thursday the entire day was the weather. A beautiful 75 degrees and perfect running weather here in Chicago. I had a short 2 mile run on the 10K training agenda and it was a beautiful non-sweaty run. Can’t wait for Autumn as far as running weather is concerned.

    In other news, Wholesome Husband and I booked tickets to San Francisco in November! We are going to spend 2 days in wine country and 3 days in San Francisco. Can’t wait!! I hope to review the restaurants and wineries we go to on the blog!

    Foil-Baked Fish with Black Beans and Corn
    Adapted from Prevention RD

    4 (4-ounce) white fish fillets, such as tilapia
    salt and pepper, to taste
    4 Tablespoons Smart Balance Light, softened
    2 Tablespoons Sofrito
    1 teaspoon grated lime zest
    2 Tablespoons freshly squeezed orange juice
    2 cloves garlic, minced
    1 (16-oz) can black beans, rinsed and drained
    2 cups corn kernels
    1/2 red onion, minced
    2 scallions, minced
    1/4 cup chopped fresh cilantro

    Directions:
    1. Preheat oven to 450 degrees.
    2. Pat the fish dry with paper towels and season with salt and pepper. Using a fork, mix together the butter, sofrito, lime zest, and half the garlic in a medium bowl until well-combined. Spread butter mixture over the fish.
    3. Combine the beans, corn, onion, scallions, 2 Tablespoons of cilantro, orange juice, remaining garlic, salt and pepper (to taste) in a bowl.
    4. Lay four 14-inch lengths of foil on the counter and divide the bean mixture evenly over the lower half of each piece of foil. Top with fish, and fold the foil over the fish, folding the edges to seal.


    5. Arrange the packets in a single layer on a rimmed baking sheet and bake until the fish is just cooked through, 15 to 20 minutes. Carefully open the packets and sprinkle with remaining cilantro. Makes 4 servings.

    Nutrition Notes: Sofrito is used in many different cuisines around the world. In Puerto Rican dishes, sofrito consists of peppers, roasted red pepper, yellow onions, garlic, plum tomatoes and cilantro. In Carribean cuisine cured ham, bell pepper, chile pepper, and onion are added to coriander and oregano leaves. Garlic cloves are added in later, and the sauce is simmered for half an hour. These are just a few examples of the way sofrito is prepared differently in different cuisines.

    Taste Taste: Simple and delicious! Perfection!

    Category Uncategorized | Tags: ,,,,, | 1 Comment

  3. Baked Black Beans with Chorizo

    July 1, 2011 by erinRD

    Happy July!

    BBQ’s. Beach. Family. Sand. Sunshine. Cookouts. Sunscreen. Pools. Sprinklers. Popsicles. Sangria. Fireworks. Friends. Barefoot. Flowers.

    <3 Summer Love <3

    Baked Black Beans with Chorizo
    Adapted from Cooking Light

    1/2 cup diced Spanish chorizo
    Cooking spray
    1 1/2 cups chopped onion
    1 jalapeño pepper, sliced
    1/2 teaspoon ground cumin
    1/4 teaspoon ground red pepper
    5 garlic cloves, minced
    2 (15-ounce) cans no-salt-added black beans, rinsed and drained
    1 cup chopped seeded tomato
    1/2 cup (2 ounces) shredded Monterey Jack cheese
    1/4 cup thinly sliced green onions
    6 Corn Tortillas
    2 cups baby greens

    Directions:
    1. Preheat oven to 425°
    2. Heat a large nonstick skillet over medium-high heat. Add chorizo; sauté for 2 minutes. Remove chorizo from pan. Coat pan with cooking spray. Add onion and jalapeño; sauté 4 minutes, stirring occasionally. Add cumin, red pepper, and garlic; sauté 1 minute, stirring constantly. Stir in beans. Mash to desired consistency. Spoon bean mixture into an 8-inch square baking dish coated with cooking spray.
    3. Top with chorizo, tomato, and cheese. Bake at 425° for 30 minutes or until lightly browned. Top with green onions and baby greens on corn tortillas. Serves 3 at 2 tacos per serving.


    Nutrition Notes    :  Chorizo is a spicy pork sausage. While the Spanish version is usually spiced with paprika and garlic, Mexican chorizo is spiced with chile peppers!

    Taste Test: So delicious! The flavors of the chorizo were so good and you don’t need much meat to make it flavorful! Wholesome Husband was a big fan of it too!

    Have a wonderful 4th of July weekend! Stay cool and stay safe!

    Category Uncategorized | Tags: ,,, | No Comments

  4. Black Bean, Lime Quinoa Salad

    June 27, 2011 by erinRD

    I have some beautiful, bright vegetables for your Monday.

    And a wonderful recipe to share!

    Black Bean, Lime Quinoa Salad
    Adapted from Eat Live Run

    Salad:
    1/2 red onion, minced
    1 large red bell pepper, diced
    1 cup roasted corn
    1 cup uncooked whole wheat quinoa
    1 large (ripe but firm) avocado, diced
    1 small bunch cilantro, minced
    1 jalapeno, seeded and diced
    2 (15-oz cans) black beans, drained and rinsed

    Dressing:
    juice of 3 limes
    2 teaspoon cumin
    1/4 teaspoon sea salt
    3 Tablespoon extra virgin olive oil
    Directions:
    1. Bring quinoa to a boil with three cups water with a pinch of salt. Reduce heat and simmer for 15 minutes, or until all water is absorbed and quinoa is light and fluffy.
    2. Remove from stove and let cool while you prepare the rest of the salad.
    3. Place black beans, red onion, cilantro, bell pepper, avocado, jalapeno and roasted corn in a large bowl. Toss to combine.
    4. In a small bowl, whisk together all dressing ingredients. Add quinoa to salad then pour over dressing. Toss well and serve. Salad will keep in sealed tupperware containers for up to five days in the fridge. Serves 8 at about 1 1/2 cups per serving.

    Taste Test: I got this roasted corn at Trader Joes and it was magical.

    The whole dish was so refreshing and light. Can it be summer all year long??
    Camping pictures to come!! :)

    Category Uncategorized | Tags: ,,,,,, | No Comments

  5. Smashed Black Bean Quesadillas

    March 8, 2011 by erinRD

    Happy Fat Tuesday!!

    National Nutrition Month is all about adding color to your plate.

    How many colors are on your plate tonight?

    Smashed Black Bean Quesadillas
    Adapted from What’s Cookin, Chicago?

    1 (15 ounce) can black beans, rinsed and drained
    1 red mini sweet bell pepper, diced
    1 orange mini sweet bell pepper, diced
    1 yellow mini sweet bell pepper, diced
    1 avocado, cut into small cubes
    1 cup crumbled queso fresco
    1 lime, juiced
    cooking spray
    6 homemade flour tortillas (I used Mission)

    Directions:
    1. In a medium bowl, add the beans and smash them a bit against the side of the bowl. Then add the diced bell peppers, avocado, queso fresco and lime juice. Gently toss together to combine.


    2.  Place a skillet over medium-low heat. Spray the bottom of the pan with cooking spray. Place one tortilla in the pan and add enough of the bean and cheese mixture to create a thin layer across the bottom of the tortilla. Place another tortilla on top, forming a sandwich.


    3. Cook the quesadilla until the bottom is golden brown. Flip, and cook the other side until browned – the second side always cooks faster. Use the remaining filling to make more quesadillas. Serves 3 and makes 3 quesadillas.

    Nutrition Notes: Queso Fresco literally translates to “fresh cheese” and is the most widely used cheese in Mexican dishes. It comes in a round block but can be easily crumbled with your hands. You can sub out mild feta cheese in its place but try to get Queso Fresco cheese – it’s delicious!

    Taste Test: Hold on to your chairs!! This was sooooo good! We topped these with salsa and the result to absolutely delicious. The Husband is not a huge quesadilla fan but he loved these. This one is definitely going on the “make again” list. So yummy!

    Category Uncategorized | Tags: ,,,,,, | 3 Comments

  6. Black Bean Soup

    March 4, 2011 by erinRD

    My awesome photographer friend Mark sent over this recipe saying this was one of his favorites so I knew I had to try it! I love black bean soup and this recipe sounded delicious especially since The Husband is a huge fan of anything with bacon in it.

    Typical guy ;)

    Black Bean Soup
    Adapted from Food Network from Mark

    4 slices bacon, center cut, finely chopped
    1 medium onions, chopped
    3 garlic cloves, pressed
    1 cup reduced-sodium chicken or vegetable broth
    1 (15 ounce) can fire roasted tomatoes
    1 Tablespoons ketchup
    1 teaspoon Worcestershire sauce
    1 Tablespoon chili powder
    1/2 Tablespoon cumin
    2 (15 ounce) cans black beans, drained but not rinsed
    Freshly ground black pepper
    1 bunch cilantro
    juice of 1/2 lime
    Thinly sliced scallions, for garnish
    Sour cream, for garnish (optional)
    Grated cheddar, for garnish (optional)
    Avocado, for garnish (optional)

    Directions:
    1. Put the bacon into a large heavy pot and place it over medium heat. Cook until it starts to release the fat, about 4 minutes. Drain grease, if any.
    2. Stir in the onions and cook, stirring, until they start to turn translucent, about 4 minutes. Stir in the garlic and cook until you can smell it, about 1 minute.


    3. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling gently and cook 10 minutes. Season with pepper.
    4. Meanwhile, chop the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes. Cook until the soup is thickened, about 5 minutes.
    5. Stir in the lime juice. Serve with the garnishes. Nutritional information does not include sour cream or cheddar cheese but it does include the avocado. Yields 4 (~ 2 cup) servings.

    Nutrition Notes: I put onions and garlic in basically all of my dishes. Quercetin is one of the most powerful flavonoids (natural plant antioxidants) and it’s found in highest concentrations in onions (higher in red onions). Studies show it helps protect against cancer. Chop onions for the maximum phytonutrient boost.

    Did you know that the flavonoids in onion tend to be more concentrated in the outer layers of the flesh? To maximize your health benefits, peel off as little of the edible portion as possible when removing the onion’s outermost layer.

    Taste Test: I agree with Mark – this was my favorite black bean soup. Maybe it was the addition of the bacon or the delicious avocado on top but this recipe is definitely a keeper!

    Enjoy your weekend!

    Category Uncategorized | Tags: ,,,,,, | 4 Comments

  7. Black Bean, Avocado and Corn Salad

    January 27, 2011 by erinRD

    If you live in Chicago, check out Door to Door Organics. I’ve tried other organic delivery services and so far this is the best one that I’ve tried.

    • You can see what produce is coming if you log into your account on their website. I love this. With other services I never knew what I was getting which made meal planning and grocery shopping at the store more difficult.
    • You can substitute (up for 5 items for the small box). So if you need more of one fruit or vegetable you can change your order. I love this!
    • They offer add-ons. So if you want something else delivered, they have anything from dairy to meat products! All organic and some local.
    • You can put your order on hold, change to a bigger or smaller box as you need or skip an order. I love the flexibility.
    • Pay as you go. No need to pay ahead of time…which can be daunting and difficult on the wallet.
    • Look online for a $10 off your first order coupon!

    I got everything in the picture below for about $35. All organic and mostly local.

    Yesterday I explained all the great things about black beans. So I decided to make some salmon last night and to accompany it….

    Avocado, Black Bean and Corn Salad

    1 15oz. can black beans, drained
    1 15oz. can low-sodium corn, drained
    2 avocados, chopped
    1 lime, juices
    1 Tablespoon cumin
    Salt and pepper to taste
    optional: cilantro, green onion, tomatoes

    Directions:
    Combine all ingredients into a bowl and serve! How easy is that!

    Nutrition Notes: This salad is packed with fiber and good fats (monounsaturated). It does not use oil so this cuts down on the fat and calories. Did you know avocado has more potassium than a banana? Avocados also provide nearly 20 essential nutrients, including fiber, Vitamin E, B-vitamins and folic acid. They have been shown to help lower cholesterol, regulate blood pressure, decrease the risk of heart disease and protect against breast cancer to name a few.

    (Source)

    Taste Test: This is refreshing and light. I love lime juice and the addition of cumin gives it a perfect smokey flavor. You could easily use this as a taco topping. Enjoy!

    Category Salad, Vegetarian | Tags: ,,,,,,, | No Comments

  8. Vegetarian Cornmeal Chili with Oven-Baked Corn Chips

    January 26, 2011 by erinRD

    Apparently I like corn today! Anyway, have you tried fire-roasted tomatoes?

    If not, drop everything and pick these babies up. They will change your life. I will never buy regular diced tomatoes again. Fire-roasted tomatoes offer a more smokey intense flavor to your recipes. So good! Now on to the chili!

    I love chili because there is usually no set recipe. You throw in the veggies that you have to use and it always turns out good. Don’t have kidney or black beans? Throw in whatever beans are in your cupboard!

    Vegetarian Cornmeal Chili

    1 medium onion, chopped
    1 green or bell pepper, chopped
    2 carrots, peeled and chopped
    1 clove garlic, chopped
    1 Tablespoon chili powder
    1/2 Tablespoon cumin
    pinch of cayenne pepper
    pinch of cinnamon
    2 15 oz. can fire roasted tomatoes
    1 15 oz. can dark kidney beans, rinsed and drained
    1 15 oz. can black beans, rinsed and drained
    1/4 cup cornmeal
    scallions, for garnish

    Directions:
    1. Add olive oil to a dutch oven or large pot and heat on medium-high. Add onion, peppers, carrots, and garlic and saute for about 10 minutes until browned.

    2. Add spices: chili powder, cumin, cayenne and cinnamon and mix until combined.
    3. Add your fire-roasted tomatoes and beans and simmer for 30 minutes.
    4. Next add in your cornmeal to thicken up the chili. Serve with scallions on top.

    Nutrition Notes: Filled with beans, this chili is super high in fiber. Beans and other legumes also offer complex carbohydrates, which we need to power our bodies, and plenty of dietary fiber – around 15 grams per cup, which is half the 25 – 30 grams we should eat every day. Black beans are rich in anthocyanins, the same heart disease and cancer-fighting antioxidants that are found in cranberries and grapes. Kidney beans contain thiamin (vitamin B1) which protects memory and brain function.

    Taste Test: I could barely eat one bowl – this chili is filling! I love the addition of cornmeal to chili. It adds a different flavor and thickens up the chili. You can always add ground beef, turkey or soy crumbles if that’s your thing.

    Homemade Corn chips

    5-6 corn tortillas
    non-stick cooking spray
    sea salt

    Directions:
    1. Preheat oven to 425 degrees.
    2. Cut each tortilla in 4 pieces and place on baking sheet in a single layer.
    3. Spray non-stick cooking spray on each tortilla and add sea salt to taste.
    4. Cook for 15 minutes or until crispy.

    Once you make these, you’ll never buy the chips from the store. These are so easy and much healthier. They can be used in taco salads, with salsa, guacamole or hummus.

    Get creative!

    Category Vegetarian | Tags: ,,,,,,,,,,,, | 6 Comments