Tag Archive for: black beans

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

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If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.
I make a similar version with mangoes and black beans so be sure to check it out too.
Ingredients
1 medium sweet onion, diced
2 cloves garlic, minced
3/4 cup quinoa (uncooked), rinsed (red or white)
1 (15 ounce) can black beans, drained and rinsed
1 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes (more or less to taste)
1/2 teaspoon black pepper
Kosher salt or sea salt to taste
1 (4.5 ounce) can diced green chilis
1 (10 ounce) can of diced tomatoes
1/2 cup freshly chopped cilantro
1 3/4 cup vegetable broth, low sodium
Directions
In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute.  Add the remaining ingredients in the order listed above.  Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed.  Remove from heat and allow to sit 5 minutes covered before serving.  Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.
Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!

Crockpot Pork Tortilla Soup

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Crockpot pork tortilla soup is great way to use any leftover meats.  You can add an extra can of beans or make it vegan. I had leftover pork roast so this worked really well!

*Remember when cooking with garlic, chop it first as you want it to rest for 10 minutes before cooking. This allows the beneficial allicin to form and will remain intact during cooking.

As always, use organic ingredients when possible, especially with animal products. We are fortunate to have a local farmer that provides chicken, eggs, and pork using non-GMO, organic farming methods.

Ingredients

1 Tbsp coconut oil

1/2 cup chopped onion

3 cloves minced garlic (chop 10 minutes prior to cooking)*

1 diced pepper (red, yellow or orange)

1 diced sweet potato

1 Tbsp no salt taco seasoning (see my homemade no sodium recipe)

1 1/2 tsp cumin

1/4 tsp chili pepper flakes (we like it spicy so added a bit more!)

1/2 tsp coriander

1/2-1 pound chopped roast pork (or substitute any leftover meat)

32 ounces of low sodium organic broth

1 – 28 oz can diced organic tomatoes

1 – 15 oz can organic black beans, rinsed

1 – 6oz can organic tomato paste

1 cup fresh or frozen organic corn

Organic corn chips

Chopped cilantro (optional)

1 avocado, chopped (optional)

Lime zest and juice (optional)

Directions

Add 1 Tbsp coconut oil (or 2 T broth) and the chopped pepper, onion, sweet potato, and garlic to a large soup pan, or use the Saute feature on your Instapot. Saute for 5-10 minutes. I chop my sweet potatoes into small pieces to help them cook faster. Add the seasonings (cumin, coriander, and chili pepper flakes) after the first 5 minutes.

Next, add all remaining ingredients. Slow cook or simmer for at least two hours.

Once plated, add 1/4-1/2 chopped avocado and the cilantro (about 1/2 tablespoon).  You may also want to ask a bit of lime zest and a squeeze of lime juice.

The organic corn chips can be used as a scoop for your soup (you’ll still need a spoon) or crush into small pieces and sprinkle on top! Enjoy!!

 

 

Cuban-Style Black Beans and Rice

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Try this easy-to-follow recipe and enjoy one of Cuba’s most famous dishes. Full of protein and flavor, Cuban-style black beans serve as a meal in themselves, or as a delicious side dish. By dry roasting the brown rice, you will enhance its flavor and increase its natural sweetness. Serve as a main course or side dish.  Serves 4-6
Ingredients:

  • 2 cups organic brown rice
  • 4 cups water
  • 1 tablespoon Extra Virgin Coconut oil
  • 1 large onion, chopped
  • 1 organic red bell pepper, chopped
  • 5 cloves garlic, minced
  • 1/2 teaspoon chili powder
  • 1 can (14.5 ounce) organic diced tomatoes with their liquid
  • 3 cups organic (cooked) black beans, drained
  • Sea salt, to taste and ground pepper, to taste
  • Chopped, fresh cilantro for garnish (optional) and/or 1 lime, cut in 4-6 wedges for garnish (optional)

Preparation:

Place rice in a strainer and rinse under cool running water. Heat a stainless steel or cast iron skillet over low heat and add rice. Dry roast the rice for 3 minutes, stirring occasionally, until rice is dry and aromatic.

Place the roasted rice in a pot. Add the water and salt and cover with a lid. Bring to a boil. Lower heat and simmer for 1 hour, or until the water is absorbed and rice is tender. Remove from heat. For fluffier rice, after the rice comes to a boil, place it in a covered casserole dish and place in a preheated 225°F oven for one hour.

Meanwhile, heat a large skillet over medium high heat. When pan is hot, add olive oil. Add the onion and sauté for 2 to 3 minutes. Add the bell pepper, garlic and chili powder. Continue to sauté for 2 more minutes. Reduce heat to low, add diced tomatoes and simmer, uncovered, 15 minutes. Add beans and simmer 5 minutes longer to heat through. Taste and adjust seasoning with salt and pepper.
Serve beans over brown rice with cilantro and lime wedges.

Per serving (About 19oz/529g-wt.): 430 calories (50 from fat) | 6g total fat | 1g saturated fat | 14g protein | 84g total carbohydrate (11g dietary fiber, 6g sugar) | 0mg cholesterol

Recipe compliments of www.wholefoods.com.