BASIC BLACK BEAN RECIPE
2 cups black beans, soaked overnight in water, rinsed well
1 med. red onion, diced
2 clove garlic, minced
2 medium hot peppers, dried or fresh, (stems, seeds and membranes removed)
Add all ingredients to a medium pot. Cover beans with 2-3 inches of water. Bring to boil, reduce to simmer, add lid and cook until just tender (30 to 40 minutes). When tender but still very soupy, add one 6 oz. can tomato paste (organic preferred).
Use as is with breakfast dishes, tortillas, quesadillas, tacos, etc. Or use as a base from which to make soups and other Mexican dishes.
BEETY BRAZILIAN BLACK BEAN SOUP
Our twist on a Moosewood favorite.
BLACK BEAN & ASPARAGUS SALAD
A delicious recommendation by our cousin Mary Ellen.
BLACK BEAN AND CILANTRO SPREAD
1 c. black beans, cooked until very soft
2 t. fresh lime juice
1 t. olive oil
1/4 to 1/2 t. hot pepper sauce
1/4 c. fresh cilantro leaves
2 T. finely diced red onion
Puree the beans, lime juice, oil, and pepper sauce in a food processor or blender, scraping down the sides once or twice. Add the cilantro. Process just until the leaves are coarsely chopped and well mixed. Stir in the red onion. Serve at room temperature.
Nutrition facts per 2 tablespoon serving: 44 calories, 5 calories from fat, 1 g fat, 53 mg sodium, 7 g total carbohydrates, 3 g dietary fiber, 1 g sugars, 3 g protein.
BLACK BEAN CHOCOLATE CAKE
A favorite at our annual Farm Tour & Tea.
BLACK BEAN QUESADILLAS
From Martha Rose Shulman, the author of “The Very Best of Recipes for Health.”
For these quesadillas, I prefer to use my own cooked black beans, which I try to keep on hand in the freezer. Canned baked beans are also an options, but they are higher in sodium than home-cooked beans.
1/3 cup cooked black beans
1 ounce crumbled goat cheese (1/4 cup)
1/4 roasted red bell pepper or 1/2 roasted picillo pepper, cut in strips
Salsa for serving (optional)
1. In a microwave: Place a corn tortilla on a plate. Top with the beans. Gently mash the beans with the back of a spoon. Top with pepper strips. Sprinkle on the cheese, and top with the remaining tortilla. Press down gently, then microwave for 1 to 1 1/2 minutes until the cheese has melted. Remove from the microwave, cut into quarters or sixths and serve.
In a pan: Place a corn tortilla in a pan. Top with the beans. Gently mash the beans with the back of a spoon. Top with pepper strips. Sprinkle on the cheese. Turn the heat on medium-high, and heat until the cheese begins to melt and the tortilla begins to brown. Place the remaining tortilla on top of the cheese, and press down lightly. Flip the quesadilla over in the pan, and heat for about 30 seconds to a minute or until the cheese has melted. Flip back over, and remove to a plate. Cut into quarters or sixths, and serve.
Yield: One serving.
Advance preparation: Cooked beans will keep for four to five days in the refrigerator.
Nutritional information per quesadilla (with canned black beans): 266 calories; 7 grams saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 30 milligrams cholesterol; 27 grams carbohydrates; 5 grams dietary fiber; 472 milligrams sodium (does not include salt to taste); 14 grams protein
BLACK BEAN SOUP
1 lb. black turtle beans, rinsed and soaked overnight
1 sm. Red onion, chopped
1 sm. Carrot, chopped
2 whole serrano or 1 whole jalapeno chile (optional)
2 bay leaves
1 T. ground cumin
¼ lb. bacon, chopped
4 ¼ C. organic chicken broth
¼ t. salt
Freshly ground pepper
Cook bacon, onion and carrots in Dutch oven until bacon is crispy. Drain beans and add to pot. Add rest of ingredients, bring to boil, reduce heat and simmer covered for 1 hour. Uncover and simmer until beans are very tender, about 15 minutes.
Remove bay leaves and chiles and discard. Add extra broth and puree beans until they are creamy if preferred.
BLACK BEAN SOUP WITH ROASTED JALAPENO SALSA
We were skeptical of the beer in this soup at first, but it turns out to be absolutely delightful.
CURRIED BLACK BEAN SOUP
Not your everyday black bean soup, this one includes a homemade Indian-style spice mixture.
QUINOA SALAD WITH BLACK BEANS, AVOCADO, AND CUMIN-LIME DRESSING
This recipe was recommended by our friend Ruthie, who said, “It would be tasty with some grilled chicken cubes. I didn’t have avocado or tomatoes, but I threw some salsa on it and it was great.”
RED AND BLACK BEAN SOUP
This is the soup we served at the inaugural Ottawa Soup and Bread night in January 2013. Hearty and easy to modify with whatever ingredients you have on hand.
2 c. cucumber, diced, not peeled
1 c. tomatoes, diced
½ c. green onions, chopped
1 medium jalapeno pepper, seeded and finely diced (optional)
2 c. black beans, cooked until tender, drained and cooled
1-11 oz can Mexicorn, drained
3 T. cider vinegar
1 lime, juiced
1 t. ground cumin
1 clove garlic, minced
½ t. chilli powder
1 T. olive oil
¼ t. salt
Combine all ingredients in a large mixing bowl; toss to combine. (May add 1 avocado, diced and gently stirred in at this time)
Whisk together dressing ingredients. Pour over vegetables, combine and let rest an hour or so at room temperature before serving. (Recipe from The Star)
WARM BLACK BEAN SALAD
1 c. black beans, rinsed and soaked
2 T. red wine vinegar
2 t. Dijon mustard
¼ red onion, chopped
½ C chopped fresh flat-leaf parsley
2T. olive oil
¼ each salt and pepper
1 bunch arugula, torn
Bring 4 C. water to a boil. Add beans, cook until tender but not broken down, 20-30 min. Meanwhile, in large bowl combine the vinegar, mustard, onion, parsley, olive oil, salt and pepper.
Drain beans and add along with the arugula to the vinaigrette and toss to combine. Serve warm salad with salmon or chicken or eat alone with crusty bread or baked tortilla chips.
For information on the many health benefits of black beans, check out this article: WHY EAT BLACK BEANS?