Monday, February 16, 2009

The All Mighty Black Bean

The poll is closed! Black beans are the winners!! Not by much, but they are. As I promised something special for the winner. Black bean recipes all around!! Black beans can be used in savory and sweet dishes believe it or not. A nice healthy substitute for meats and flour, and eggs.

Crispy Black Bean Tacos with Feta and Cabbage Slaw
found in this months issue of Bonn Appetit

1 15-ounce can black beans, drained
½ teaspoon ground cumin
1 Tablespoon and 2 teaspoons olive oil, divided
1 Tablespoon fresh lime juice
2 cups coleslaw mix
2 green onions, chopped
½ cup fresh cilantro (optional)
4 white or yellow corn tortillas
½ cup crumbled feta cheese
bottled chipotle hot sauce or other hot sauce

Place beans and cumin in small bowl; partially mash. Mix 2 teaspoons olive oil and lime juice in medium bowl; add coleslaw, green onions, cilantro, and toss to coat. Season to taste with salt and pepper.
Heat 1 Tablespoon olive oil in large nonstick skillet over medium-high heat. Add tortillas in single layer. Spoon ¼ of bean mixture onto half of each tortilla; cook 1 minute. Fold tacos in half. Cook until golden brown, about 1 minute per side. Fill tacos with feta cheese and slaw. Serve with hot sauce.

Black Bean Burgers
found on

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs

1.If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2.In a medium bowl, mash black beans with a fork until thick and pasty.
3.In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4.In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5.Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6.If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Black Bean Brownies
also found on

1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
3 tablespoons vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
3/4 cup white sugar
1 teaspoon instant coffee (optional)
1/2 cup milk chocolate chips (optional)

1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
2.Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
3.Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Black Bean Soup with Cumin and Jalapeño
Found on

2 tablespoons olive oil
1 onion, chopped
1 carrot, chopped
4 garlic cloves, chopped
2 teaspoons ground cumin
1 to 2 teaspoons chopped jalapeño Chile with seeds, divided
2 15- to 16-ounce cans black beans, undrained
1 15-ounce can petite diced tomatoes in juice
1 1/2 cups low-salt chicken broth
Chopped fresh cilantro
Chopped green onions
Crumbled feta cheese

Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 teaspoon jalapeño. Add beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 teaspoon jalapeño, if desired.
Ladle soup into bowls. Pass cilantro, green onions, and feta cheese separately.

Cheesy Black Bean Dip
found on

2 tablespoons vegetable oil
1 cup diced white onion
1 tablespoon finely chopped garlic
1 tablespoon canned diced jalapeño peppers (adjust to taste)
1 can (15-ounce size) black beans, rinsed and drained
1 1/2 cup shredded mozzarella OR Monterey Jack cheese
1/2 cup sour cream
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
Salt and freshly ground black pepper to taste
1/2 cup crumbled cotija cheese (OR substitute crumbled cow's milk feta)
Tortilla, pita OR bagel chips OR cut up vegetables OR sugar snap peas
In a medium skillet, heat oil over medium heat. Add onion, garlic and jalapeño peppers; saute until onions are soft, about 5 minutes. Add the beans and smash with the back of a ladle or large spoon until softened and heated through, another 2 to 3 minutes.

Remove from heat and stir in Mozzarella cheese, sour cream, cumin and cayenne pepper, stirring until cheese is melted. Season with salt and black pepper to taste.

Transfer to a serving dish and sprinkle cotija cheese on top. Serve warm or at room temperature with chips and/or vegetables

1 comment:

foodbin said...

black beans are versatile-i like it in soup