Cooking Challenge: Black Beans

Happyoceangirl

Yam and Black Bean Burritos (found this on the Tasty Kitchen part of thepioneerwoman.com)

2 whole med. yams, peeled and cut into 1/2 inch chunks
2 tbsp. cooking oil
1/2 white onion, chopped
15 oz. can black beans, drained and rinsed
1/2 tsp cumin (can be upped. I used about 1 tsp)
6 whole wheat tortillas
1/2 c. sour cream
bunch cilantro (about 1 tbsp fresh per burrito)

Preheat oven to 375. Toss yam chunks with 1 tbsp. oil on baking sheet. Roast for 20 minutes. (I also wrapped my tortillas in foil and threw them in the oven so they would be nice and warm when the filling was ready)

In a large skillet, heat 1 tbsp. oil over med-hi heat. Add onion and saute until tender. Add beans and cumin and heat through. Remove from heat and stir in yams

Spoon 1/2 c. mixture into warm tortilla. Top with sour cream and fresh cilantro. Take a bite. Die from bliss.

290 cal per burrito
11.7g fat
42.4g carbs
6.9g protein

Serves 6 with one burrito each. Trust me, one is plenty.

We LOVED this. My husband ate three (and this from a man who told me he HATED yams when I wanted to make this recipe), and I was full for the night with one. Even the kids liked it and ate every last bean and piece of yam.

Sounds really good. I could see substituting a kabocha squash (japanese pumpkin) for the yam. Yum! Thanks!

HealthyChanges2010

mmm delish! I mean bump to catch up with later tomorrow:blushing:

thelima

New to this thread, but I had to contribute my friend's chili recipe. It's fabulous! For those of you that are vegetarian/vegan, it's a great source of protein! For the canned beans & tomatoes, I use low sodium versions, as I am carefully watching my sodium intake. The nutrition values below are using these low sodium ingredients.

Q’s Black-Bean Chili Adapted from the Beyond the Horn of the Moon Cookbook
25 January 2004 “8 hearty servings” (whatever that means)

1/4 cup olive oil
A couple of fist-sized onions, chopped (either red or white works)
1 t dried oregano
½ t unsweetened cocoa powder
1 t cumin
¼ t cinnamon
A sprinkling of dried red-pepper flakes, to taste (I start with 1 tsp then work up)
1 medium-large jalapeno, minced whole including seeds and ribs (if not available, up the red-pepper flakes)
Cayenne to taste
1 large sweet pepper, chopped (red, yellow, and orange all work)
4 large garlic cloves, pressed (I up this to taste)
2 cans black beans, undrained, (low sodium)
1 28-oz can diced tomatoes with juice, undrained (low sodium)
1 28-oz can crushed tomatoes (low sodium)
1 c fresh or frozen corn kernels
½ c chopped fresh cilantro (more to taste)
¼ c fresh lime juice (@ 1 ½–2 limes)
Salt to taste)

Heat the oil in a heavy-bottomed saucepan or soup pot over medium heat and add the onion. Sauté, stirring, until onion is translucent and has begun to caramelize. Add herbs and spices and stir to release the power of the aromatics. Turn the heat way down, cover the pot, and continue to sauté until onion is thoroughly caramelized and soft (but not burned). Uncover the pot, add jalapeno and red pepper, and sauté until tender, covering the saucepan and steaming a bit if necessary. Stir the garlic into the hot vegetable mixture and sauté for 30 seconds or so (garlic burns fast, so you’re just trying to heat it up here). Add beans, diced tomatoes, and crushed tomatoes and bring the mixture to a bubble. Reduce heat and simmer for as much time as you can spare (overnight on v. low heat is ideal; several hours is acceptable; one hour is minimal). Add the corn, the cilantro, the lime juice, and the salt and simmer for as much more time as you can spare, working backwards from when you want either to eat this or to cool it down and refrigerate it.


Optional toppings:
Diced avocado
Shredded sharp cheese
Plain Greek yogurt

If you want to up the protein quotient, hydrate a cup of TVP for 5 minutes, then add to the mixture while cooking.

Nutritional values for base recipe:

Per serving:
225 cals
Fiber: 9g
Fat: 9g
Protein: 8g
Carbs: 30g
Sodium: 118 mg

Note: I've done variations on this theme, using garbanzo beans instead of black beans, upping the garlic, etc. This is also great to cook in a slow cooker - after sauteeing the veg & such, pour everything into your slow cooker, stir and cook on low for at least 6 hours.

Cheers!

RoadDog

Friend of mine gave me basic recipe, I've tweeked it a little, but he deserves the credit. I serve it with a little Raspberry Jalapeno Sauce for myself. Wife likes Garlic Sauce. Both recipes are below.

Black Bean Pancakes

2 15-oz cans cooked black beans
1 cup Nonfat buttermilk
1 tablespoon Honey
2 teaspoons Minced jalapeno pepper
2 teaspoons Chopped fresh cilantro
1 cup Unbleached white flour
1½ teaspoon Baking powder
¾ teaspoon Baking soda
3 Egg whites
Vegetable oil spray
-Drain and rinse beans well. Drain very well, then add with the buttermilk and honey, jalapeno and cilantro to a food processor.
Puree until smooth
-In a medium size bowl, combine the flour, baking powder and baking soda. Set aside.
-In another large bowl, beat the egg whites until stiff but not dry. Stir one-third of the beaten egg whites into the bean mixture to lighten it. Gently fold inthe remaining egg whites. Add the flour mixture to the bean puree in 3 parts, mixing carefully but taking care not to deflate the egg whites.
-Preheat a large, nonstick griddle or saute pan over medium-high heat and spray the griddle lightly with the vegetable oil. For each pancake, ladle 1/4 cup batter onto the griddle and gently spread to about 4 inches. Cook until browned.

Serving size: 3 pancakes approx
350 calories
1.0 gram fat
1.2mg. cholesterol
300.mg. sodium

Raspberry Jalapeno Sauce

• 1 Jar Raspberry Jam
• 1 Bottle any brand BBQ Sauce
• 1 Small Jar Beaver's Hot Jalapeno Mustard
• 1 can Ortega Chopped Jalapenos (+ or - depending on your taste)
• Fresh Chopped Jalapenos (You know your own Heat level)
• 1/8 cup Teriyaki Sauce
• Tablespoon Sesame Oil
• Toasted Sesame seeds (a little goes a long way)
I just mix, place in a pan and simmer together.



Garlic Sauce Recipe

Blend the following ingredients:

• 20 to 25 cloves of garlic
• 2 cups Canola Oil
• 1/2 cup Sesame Seed Oil
• 1/2 cup sugar
• 1/2 cup Soy Sauce
• 1/2 cup Orange Juice
• Rosemary to taste
• Pepper to taste

karriecook

I love black beans. I'm making the Chili con Turkey recipe this weekend and waiting patiently for the black bean burger recipe!

heathersmilez

Here is my recipe contribution. I make this at least once a month regardless of the season as the hubby and I both love it.

It started out as a larger recipe since the first time I made it I brought it to a staff picnic (just a casual 4 person lunch – that’s when the photo was taken) but now I reduced the serving size for just the 2 of us as a vegetarian dinner served over brown rice. If you are watching your carbs, you can serve this as a side to chicken breast instead.

South-Western Black Bean Salad

¾ cup canned black beans, rinsed and drained
¾ cups frozen corn, thawed
1 small tomato
½ avocado
¼ cup red onion
1 scallion, chopped (optional)
1 ½ tbsp limejuice
½ tbsp extra virgin olive oil
½ tbsp dried cilantro (or 2-3 tbsp fresh)
Pepper to taste

Directions: Combine all ingredients except avocado. Marinate in the refrigerator 30 minutes (optional). Add avocado before serving. Serves 2.

WW Points: 4

Nutrition: 255 cals, 330mg sodium, 37g carbs, 8g fibre, 12g fat, 9g protein

Review: It is very flavourful and so very fresh. It reminds me of something you'd see at a bulk grocery store (you know where pre-made bruscetta mix is and such) but making it yourself means you can control the sodium and nutritional level rather than having something sitting in god knows how much oil for hours on end.

karriecook

Chili Con Turkey

1 pound ground turkey
1 can (14 oz) Rotel original
1 can black beans rinsed and drained
1 can corn drained
1 packet Chili seasoning
1 tbls. ground flaxseed
1 cup cooked brown rice

Brown turkey. Add everything else except the rice and cook for 10 minutes. Serve over the brown rice.

Serves 4: Calories; 407; protein 30 g; fat 11 g; fiber 9


(I've added this recipe to the foods list. Also I like to make this in the crock pot so it simmers longer and the flavors meld together better. My family really likes this recipe.)

Enjoy,

Cindy

I made this last night for DH and I and it was DELISH! We are having the leftovers again tonight and I bet they will be even better. I did have to add about a cup of water. Thanks for sharing!

inskydiamonds

It's time to vote for the best black bean dish! Voting ends Wednesday at 5PM PST.

http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146



The next challenge will be up tonight.

mamacindy81

Heather, the black bean salad looks really good and I will make it soon!

MJ5898

**Recipe for Bill Echols taco seasoning:
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon cumin
1/4 teaspoon oregano
1/4 teaspoon paprika
1/2 teaspoon ground sea salt
1/2 teaspoon black pepper

Note: Do not use ALL of the flavoring or it will probably be WAY too hot. We doubled the bean/onion/green pepper mixture, still didn't use it all and it was SPICY.

Thanks for the taco seasoning recipe! Way too much sodium is the packets!

karriecook

voted and looking forward to the next challenge. Eager to see what it is!

noiinteam

bump

dlaplume2

Can it be a copied recipe?

I just had a filling delicious recipe wit black beans last week.

barefootbeauty

I wish I'd seen this post before today - I LOVE black beans and make them at least twice a week. I'm definitely trying a couple of these recipes and I'm going to keep my eyes open for the next challenge.

inskydiamonds

voted and looking forward to the next challenge. Eager to see what it is!

It's up! http://www.myfitnesspal.com/topics/show/149380-cooking-challenge-red-lentils

60HzShuffle

I like my turkey burger surprise with black beans, but these recipes are so good, I'm afraid to post it!

meagalayne

I can't believe I missed this! Black beans are soooo good and I make a killer, easy Korean style pan friend black bean side dish that is a sure hit. Damn! :grumble: Bumping for the recipes anyway. Thanks everyone!

inskydiamonds

Make sure to keep voting!
http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146

mrslotfy

NAME OF RECIPE:
Black Bean and Avocado Burritos

INGREDIENTS:
1T Olive Oil
2 cans Black Beans, drained
1 Avocado, peeled, pitted, and diced into chunks
2 cloves Garlic, minced
4 Tortillas (I use Whole Wheat)
1 cup shredded Cheddar Cheese

DIRECTIONS:
1) Heat olive oil in large skillet over medium heat. Add beans and garlic and season with salt and pepper. Cook, mashing with spoon, until warm about 5 minutes.
2) Wrap tortillas in paper towel and microwave for 1 minute (this helps them roll). Layout on flat surface and and layer mashed beans, diced avocado, and shredded cheese equally between the four tortillas.
3) Roll up like burritos, wrap in paper towels, and microwave for about 2 minutes to melt cheese. Slice burritos in half on an angle to make 8 halves.

CALORIES PER SERVING:
1 half burrito = 255 calories is using regular fat cheese

HOW MANY IT SERVES:
8 servings

OPINIONS ON HOW IT TASTED, ETC:
This is a favorite in our house! 1 half burrito is filling and delicious. Very quick and easy to make.

PICTURE (optional):
http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs417.snc4/47984_426089789260_638469260_5085715_1872174_n.jpg

amyadell

This one came from www.allrecipes.com It's called "addictive sweet potato burritos" I've made it twice now... both times loved it:) They taste so good and are really satisfying! They are also really big so usually a half of one is enough for a small meal or snack, unless it's your dinner meal!!! Sounded like a weird combination but invited a whack of people over and tried it anyway... everyone thought it was great!!! Great to make and have left over for packed lunches... we've been eating them all week A little low fat sour cream and salsa goes great with these too!

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
4 cloves garlic, minced
6 cups canned kidney beans, drained (almost all reviews say use BLACK BEANS instead... I did!!!)
2 cups water
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce
4 cups cooked and mashed sweet potatoes
12 (10 inch) flour tortillas, warmed (we use whole wheat ones)
8 ounces shredded Cheddar cheese (I leave the cheese off but of course it's better with cheese on)
Directions
1.Preheat oven to 350 degrees F (175 degrees C).
2.Heat oil in a medium skillet, and saute onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce. (I found it much easier to put the beans in the blender/food processer with a little less water and THEN put them in the pan with the other stuff... mashed them the first time and it took FOREVER!!!)
3.Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet.
4.Bake for 12 minutes in the preheated oven, and serve.
Nutritional Information
Amount Per Serving Calories: 505 | Total Fat: 8.5g | Cholesterol: 20mg Powered by ESHA Nutrient Database

inskydiamonds

Voting ends tonight at 5PM PST! Get your votes in!

http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146

inskydiamonds

Congratulations to heathersmilez for making the South Western Black Bean Salad! You are the winner of the black bean cooking challenge!

Make sure you enter the red lentil challenge (http://www.myfitnesspal.com/topics/show/149380-cooking-challenge-red-lentils) which ends on Saturday!

heathersmilez

Thanks everyone for voting for my recipe, such an honour!

lisamt83

Bump

mirna_ayala0428

bump

Happyoceangirl

Bumpity bump! I'm going to print these and try em out.

Not too sure about the black bean pancakes, but what the heck?

sharamia

Yum, I'll try this one for sure.

anotheryearolder

ohm nom nom yummy stuff here! Getting the printer warmed up...