Low-Fat Black Beans & Rice Recipe
Ingredients:
2 teaspoons of olive oil
1/2 cup of pepper (green); chopped
2 cup of rice (long-grained); cooked
1/2 teaspoon of cumin (ground)
1 cup of onion (chopped)
1/8 teaspoon of pepper (red & ground)
1/8 teaspoon of coriander (dried)
1 can of beans (black, 15 ozs)
3/4 cup of tomatoes; chopped
Instructions:
Saute oil, pepper as well as onions on moderate-high flame ’til tender. Add rice, ground cumin, ground pepper as well as dried coriander. Saute for 3 additional minutes. Pour the tomatoes and beans then cook for 3 additional minutes.
>> Low-Fat Black Beans & Rice Recipe
Carribean Casserole Recipe
Ingredients:
1 pc of onion (medium); chopped coarsely
1 Tbsp of oil
1 can of tomatoes (stewed, 15 ozs)
1 can of beans (black, 16 ozs)
1 tsp of turmeric
1.5 c of rice (brown, instant)
1 tsp of oregano leaves
1/2 tsp of garlic (powder)
Instructions:
Cook the onion on oil ’til it is tender but not brown then add the beans including the liquid, tomatoes, turmeric, garlic (powder) and oregano. Let the ingredients boil and add rice then cover. Lower flame then let it simmer five minutes.
Afterwards, remove flame and allow mixture cool for five minutes before preparing it into six serving portions.
>> Carribean Casserole Recipe
Black Bean Chili Recipe
Ingredients:
1 c of sour cream
1 pc of onion (red); chopped
A bunch of cilantro leaves (fresh); chopped
1/2 c of red wine (dry)
2 c of black beans; pre-cooked
Freshly cracked black pepper
Salt
A dash of pepper (cayenne)
2 Tbsps of cumin; ground
2 pcs of onions (large); diced
2 pcs of Jalapeno peppers; cut up into small cubes
3 Tbsps of veggie oil
4 pcs of garlic; finely chopped
1 lb of beef; cubed (1 inch)
2 lbs of pork (butt); de-bonned
1 can of tomatoes (whole, 28oz); set aside the syrup
Instructions:
Place oil inside a prepared Dutch oven on medium heat. Saute the peppers (bell), garlic, plus onions until onions are clear and peppers are tender (about fourteen minutes). Transfer sauteed ingredients in another bowl making use of a spoon that is slotted.
Cook the pork and beef ’till these are not pinkish in color anymore (about eight to ten minutes). Place the sauteed mixture back in the Dutch oven and add the tomatoes.
Season the dish with hot chili powder, salt and cumin. Next add in the cayenne and chilies. Cover pan then simmer for an hour more ’till pork and beef are tender. At this time, add red wine and beans.
Cook uncovered for twenty five more minutes ’till chili thickens. Prepare cilantro, sour-cream, onions, cheese and cilantro inside different bowls. Serves eight persons.
>> Black Bean Chili #15 Recipe
Monk’s Beans Recipe
Ingredients:
2 cloves (or more) of garlic; to taste
4 cans of beans (black, undrained)
1 pc of onion (large); chopped finely
2 Tbsps of peppercorns (green, in brine)
2 tsps of cumin (ground)
2 cans of tomatoes (whole); undrained
Instructions:
Cook the onions and tomatoes in a crock pot in low setting for 24 hours, ’til onion becomes done. Drop in the garlic, peppercorns as well as cumin half-an-hour prior to serving. Good for 8 servings.
>> Monk’s Beans Recipe
Paul’s Sacramento Black Bean Soup Recipe
Ingredients:
1/3 c of cream (for whipping)
2/3 c of dairy cream (sour)
1 c of onion; coarsely chopped
1 pc of bell pepper (red); chopped
4 cls of garlic; chopped finely
2 Tbsps of oil (vegetable)
1 lb of beans (black); dried
6 c of chicken stock
2 c of ham (smoked, cooked); cubed
1/2 tsp of celery seeds
2 Tbsps of Chile (new Mexico); ground
1 Tbsps of oregano leaves; dried
2 Tbsps of cumin (ground)
28 ozs of tomatoes (whole); undrained
1 pc of chipotle chile (canned in adobo sauce)
1 c of celery, chopped
Instructions:
In a Dutch oven (4-quart), saute in vegetable oil the onions, garlic and celery ’til onion softens. Mix in the black beans, ham, chicken stock, chile (new mexico), celery seed, oregano leaves, cumin, tomatoes and chipotle. Bring to a boil and let it boil (2 minutes). Minimize heat. Let it simmer (2.5 hours) ’til beans become soft.
Put about 1/4 soup mixture in a blender then blend ’til smooth and repeat process with the rest of soup mixture. Serve soup with Creme Fraiche (quick) and pepper (bell).
To create Creme Fraiche, slowly beat cream (whipping) into cream (sour) ’til well-blended. Refrigerate and consume within 2 days.
>> Paul’s Sacramento Black Bean Soup Recipe
Black Bean Chili With Ham & Corn Recipe
Ingredients:
2 pcs of onions; finely-chopped
Grated cheese (Monterey Jack, 1/2 oz)
1/2 loaf of bread (sourdough)
Salt
Pepper
Ham (honey roasted, 4 oz); diced
1 c of broccoli
1 c of chicken bouillabaise (fat-free)
1 Tbsp of tomato (paste)
1 tsp of cumin (ground)
1.5 Tbsp of chili powder
1 c of corn kernels (frozen)
1 pc of tomato; cut in half
1 can of black beans (16 oz); cleaned & drained
1 pc of red pepper; finely-chopped
1 tsp of olive oil
Instructions:
Preset oven (350 degrees F). Using a deep non-stick pan, saute onions, red bell pepper and garlic. When onions are clear, add in the black beans, corn, tomatoes, chili-powder then season with cumin.
Using another bowl combine the chicken bouillabaisse and the tomato paste and add into your chili mix. Cook, covered for about ten minutes. After ten minutes, mix in the ham.
Add the broccoli then cook five minutes more. Season with pepper and salt. Pop bread inside the oven until toasted. Serve this with your chili and garnish with Monterey Jack and onions on top.
Perfect for two persons.
>> Black Bean Chili With Ham & Corn Recipe
Black Bean Fiesta Recipe
Ingredients:
Salt
Pepper
2 pcs of peppers (Jalapeno); diced & seeded
1.5 c of corn kernels; boiled
1 pc of onion (red); diced
2 pcs of red bell peppers (medium sized); diced
4 c of black beans (cooked)
1 tsp of cumin; ground
1/4 c of cilantro; chopped finely
6 Tbsp of lemon juice (freshly squeezed)
1/2 c of olive oil
Instructions:
Using a dipping dish, combine oil, lemon juice, cilantro, cumin, bell peppers, onions, corn kernels, Jalapeno peppers and the black beans. Mix well.
Season with salt and ground black pepper. Top with more cilantro and salt as needed. Serves eight persons.
>> Black Bean Fiesta Recipe
Black Bean Quesadillas Recipe
Ingredients:
4 Tbsps of salsa (spicy)
1 bunch of spinach; diced finely
4 oz of cheese (Jalapeno Jack); grated
6 pcs of tortillas (whole wheat)
12 pc of olives (black); pitted & cut into strips
3 Tbsps of cilantro; chopped
1/4 c of tomato; chopped
1 can of black beans (15oz); drained
Instructions:
Mash up the black beans. Add the tomato, olives and cilantro. Smear smoothly onto prepared four tortillas.
Cover with grated cheese and spinach. Dollop a generous amount of salsa. Place remainder of tortillas on top.
Place in a baking tray and pop in the oven for twelve minutes, 350 degrees F. Slice into serving pieces and serve with more salsa on the side. Good for four people.
>> Black Bean Quesadillas Recipe
Asian Black Bean Sauce Recipe
Ingredients:
2 Tbsps of peanut oil
1 Tbsp of minced garlic
2 Tbsps of black beans (fermented); rinsed then drained
1/2 c of broth (chicken)
1 Tbsp of soya sauce
1 tsp of sugar (white)
2 Tbsps of rice wine
1-1/2 tsps of corn starch
Instructions:
Place a skillet or an iron-cast above moderate heat. Place oil, garlic, and beans. Stir fry at about twelve seconds then add broth, soya, sugar, rice wine, and cornstarch.
Stir thoroughly to avoid lumps. Once the sauce has thickened, it is done. Serve while warm.
>> Asian Black Bean Sauce Recipe
Black Bean Dip Recipe
Ingredients:
1 can black beans (4oz); drained
1 clove of garlic; minced
1 c of salsa (thick, mildly hot and chunky)
Instructions:
This dip is perfect for veggie crudites, tortilla, or any flat bread that has been toasted.
Transfer the garlic then the beans inside a processor and blitz, careful not to puree the mixture. Decant into a medium sized bowl. Mix in the salsa. Perfect for four persons.
>> Black Bean Dip Recipe
Chicken & Black Bean Quesadillas Recipe
Ingredients:
1.5 cups of cheese (cheddar, lowfat); shredded
1 pound of chicken breasts (boneless & skinless); cooked
8 pieces of tortillas (made of flour)
1 cup of bell peppers (green); sliced
2 cups of beans (black); cooked
a teaspoon of chili powder
a teaspoon of olive oil
1 cup of onion (red); sliced
Instructions:
Heat the oven (375 degrees F). Cut the chicken to become 1/2″ slices. Using skillet (nonstick) on moderate flame, saute chili, peppers and onions with oil ’til a bit a soft (approximately 3 minutes). Take away from flame.
Arrange 4 pcs of tortillas above large cookie sheets and spread the beans on them. Sprinkle pepper mix, chicken as well as cheese. Then top another tortillas, press lightly downwards.
Bake ’til tortillas are heated and the cheese melted (approximately 15 minutes) then slice quesadillas into four, served together with cream (sour), cilantro and salsa.
>> Chicken & Black Bean Quesadillas Recipe
Cajun Black Bean Soup Recipe
Ingredients:
1/2 tsp of cumin; ground
1 tsp of salt
2 Tbsps of hot powder
1/4 c bell pepper (green); minced
1/2 tsp of pepper (cayenne)
2 Tbsps of paprika
1/4 c onion; minced
1.5 quart water
1.5 lb ham hock; smoked
1 lb black beans (dry)
1 jim vorheis
Instructions:
Using a deep kitchen pot, bring the hock then the beans into boil. Cook for two and a half hours. Next, stir the mixture every now and then and place more water as needed.
As soons as beans become tender, remove the hock. Discard. Mix in the onions, herbs, spices, chilies and hot powder. Season with pepper and salt.
Cook lid on for one more hour. Using a spoon that is slotted, pour beans in a food processor and blitz to a puree.
Return puree into mixture. Stir. Serve alongside cheese, chopped egg or chives if desired.
>> Cajun Black Bean Soup Recipe
Black Bean Casserole Ole Recipe
Ingredients:
1 c diced onions
2 tsp chili powder
3/4 c yellow cornmeal
1 c skim milk (evaporated)
1/4 c water
1 can of whole kernel corn (16 ozs)
1 can of black beans (16 ozs); washed
1 can of stewed tomatoes (16 ozs)
1 can of green chilies (mild, 4 ozs); cut into small cubes
Instructions:
Preheat the oven (350 degrees F). Slightly grease a square pan (8 inches) w/ nonstick cooking spray.
Afterward, mix ingredients altogether in a mixing bowl (large). Combine well; then put mixture in the pan. Finally, bake it (uncovered) for about 30-45 minutes. Serves 6
>> Black Bean Casserole Ole Recipe
Black Bean Tortilla Melt Recipe
Ingredients:
3/4 c of cheese (Cheddar, 3 oz); grated
2 cans of chopped chilies (green, 4 oz); un-drained
1 pc of lemon; sliced into wedges
1/4 c of cilantro (fresh); minced
6 pcs of tortillas
1/2 tsp of chili powder
1 can of black beans (15 ozs); cleaned & drained
Instructions:
Mush up beans. Then add hot powder. Mix well.
Dollop a generous amount of the mixture onto tortillas. Garnish with the cilantro then squeeze a lemon wedge on top. Garnish with green chilies and cheese.
Pop tortillas inside the oven for three minutes at 450 degrees F ’till cheese is melted. Good for 6 people.
>> Black Bean Tortilla Melt Recipe
Black Bean & Salsa Salad Recipe
Ingredients:
15 ozs of corn (1/2 can); drained
15 ozs of black beans (1/2 can); drained
1/4 c of chopped scallions; chopped
3/4 c of chopped celery
1/8 c of chopped cilantro
1/8 c of wine vinegar (red)
6 ozs of salsa
Instructions:
Combine the corn, black beans, celery, scallion, and cilantro inside a bowl. Mix the vinegar with the salsa; pour onto the salad. Toss thoroughly; cover tightly then chill. Serve with lettuce.
>> Black Bean & Salsa Salad Recipe
Microwave Black Bean Burritos Recipe
Ingredients:
2 tsp of oil (vegetable)
2 tsp of lime juice (fresh)
1/4 tsp of chili (powder)
1/4 tsp of cumin (ground)
3 tbs of water
1/4 tsp of oregano (dried)
1 tbs of coriander (cilantro, fresh); chopped finely
1 pc of onion (small); diced finely
1 pc of pepper (jalapeno, small); seeded & diced finely
Clove of garlic; chopped
Pinch of coriander seeds (ground)
Pinch of lime rind; grated
16 ozs of black rinsed; drained
Salt
Pepper (to taste); ground freshly
1 pc of tomato (plum); cut into small cubes
1 stalk of scallion; chopped finely
1/2 avocado; peeled, pitted & diced
4 pieces of flour tortillas; warmed
For Garnishing:
Lettuce; shredded (Romaine’s)
Onion (red); sliced
Cheese; grated (Monterey Jack’s)
Sour cream
Instructions:
Blend the onion, oil, garlic and jalapeno in a 9″ pie plate (glass). Cover using wrap (plastic) allowing single corner unsealed as vent. Microwave (HIGH power) for a minute.
Mix in the coriander, chili, oregano and cumin; microcook (covered and vented) for another minute. Pour in the beans an water and cook for 2 more minutes.
Take 1/2 c of bean mix into a blender for puree and stir the rest of the beans back. Sprinkle with pepper and salt for taste.
Mix the zest, juice, coriander, scallion, tomato and avocado in a bowl.Add salsa, pepper and salt for taste.
Prior to serving, microcook (covered and vented) for 1 to 3 minutes, ’til hot. Serve the beans together with the tortillas, garnishes and salsa. Good for two servings.
>> Microwave Black Bean Burritos Recipe
Latin Black Bean Soup Recipe
Ingredients:
1 c of beans (black); dried
1 pc of onion; minced
8 c of water
2 cloves of garlic; pounded
1 pc of bell pepper (green); chopped
6 ozs of tomato paste
1 tsp of ground (cumin)
1 tsp of oregano
3 Tbsp of vinegar (red wine)
1 Tbsp of soy sauce (tamari, low sodium)
1/4 tsp of Tabasco
1/4 c of chiles (green); chopped
2 c of rice (brown); cooked
2 Tbsp of coriander (fresh); chopped
Instructions:
Place and boil beans with water on huge pot for soups and allow to cook (2 minutes). Take away from flame and cover then set aside (45 minutes). Put back on fire and drop cumin, oregano, pepper, garlic and onion.
Cover the pot and allow to cook on low-set flame (1 & 1/2 hours) then drop tomato paste, tamari and vinegar. Cook 30 more minutes then drop coriander, Tabasco, chilis and rice. Cook ten more minutes and then serve this dish while hot.
>> Latin Black Bean Soup Recipe
Black Bean Burritos Recipe
Ingredients:
30 ozs of black beans (canned)
1 pc of onion medium); minced
2 cloves of garlic; chopped finely
5 Tbsps of olive oil (or vegetable oil)
1 pc of jalapeño pepper; seeds removed, then chopped finely
1 tsp of chili powder (McCormick)
1 tsp of cumin (ground, McCormick)
4 c of tomatoes (1 can); sliced
1 pc of lemon; sliced to 1/4-inch-thick pieces
1 tsp of crushed oregano (dried)
1/4 tsp of salt
1/16 tsp of Tabasco (hot pepper sauce)
6 pcs of tortillas (flour)
For the garnish:
Guacamole
Salsa
Cilantro
Tomato; chopped
Instructions:
Cook garlic, onion, chili (powder), cumin, and peppers inside a (Dutch) oven with oil. Add beans, tomatoes (undrained), oregano, lemon, and hot sauce.
Let it boil and reduce heat to simmer, do not cover. Simmer it for fifteen mins until thickened. take out the slices of lemon.
On a processor, place 1/3 of mixture then blend till smooth. Do same with mixture that is left. Then return them to pan to heat thoroughly.
Wrap each tortillas with foil then heat inside the oven at about ten mins (350 degrees F). Place (1/2 cup) bean mix inside tortilla then fold edges forming like packet; do same for all tortillas.
Serve warm with guacamole or salsa then garnish tomatoes and cilantro.
>> Black Bean Burritos Recipe
Black Bean-Goat Cheese Enchiladas (With Mango) Recipe
Ingredients:
1 c of mango
8 pcs of tortillas (corn)
Veggie oil
Goat cheese (8 ozs); crumbled
1/2 c of corn (kernels); roasted
4 stalks of scallions; sliced thinly
1/2 c of papaya or mungo; cut into cubes
2 pcs of chilies (Serrano); minced & seeded
1 garlic clove; chopped finely
2 c of black beans; cooked
1/4 c of chicken broth
Salt
2 Tbsps of cilantro (fresh); sliced finely
2 pcs of chilies (Serrano); seeds taken out & minced
1 c of onions; minced
4 garlic cloves
10 pcs of tomatillos; husks taken out, then rinsed & minced
1 c of chicken broth
Instructions:
Preset oven (350 degrees F).
For the chili sauce, cook tomatillos in chicken broth with garlic, serrano chilies and onions over moderate heat about ten minutes. Make sure to stir constantly.
Transfer tomatillo mixture into food processor and blitz to get a smooth creamy texture. Add salt as desired.
For filling, cook black beans, Serrano chilies, mango (or papaya), scallions, and corn to boil. Take out from heat. Stir in cheese then add salt as desired.
Deep fry tortillas then drain usaing paper napkins and lay out on top of a tray in single layer. Spread the tomatillo mixture on top of each tortilla.
Layer with more goat cheese. Roll tortillas seam facing down inside the baking tray.
Pour a few more sauce on top of your enchilladas. Garnish with more goat cheese then pop in oven up to ten minutes until nicely charred and cheese has melted.
Serve with sliced mangoes on the side.
>> Black Bean-Goat Cheese Enchiladas (With Mango) Recipe
Black & White Bean Salad Recipe
Ingredients:
2 c of onions (red); chopped finely
2 Tbsps of olive oil (or vegetable oil)
1/3 c of wine vinegar (red)
1/4 c of bell pepper (red); diced
2 Tbsps of parsley; chopped finely
2 cl of garlic; chopped finely
2 Tbsps of nutrasweet
1/4 tsp of pepper (black)
1/4 tsp of salt
1 c of black beans (15 oz); rinsed then drained
1 c of beans (Great Northern, 15 oz); rinsed then drained
Instructions:
Heat skillet over moderate heat then place oil. Saute the onions till crisp-tender.Take out from the heat; let it cool to warm.
Mix in bell pepper, vinegar, garlic, parsley, nutrasweet, black pepper, and salt. Stir. Place the beans of both types inside a large bowl then pour over onion mixture. Stir then serve.
>> Black & White Bean Salad Recipe
Black Bean & Salmon Appetizer Recipe
Ingredients:
2 Tbsps of safflower oil
8 pcs of tortillas (corn)
1 can of beans (black, 16 oz); rinsed then drained
1 can of pink salmon (7 oz, w/ bones); drained
1/2 tsp of onion powder
1/4 c of juice (freshly squeezed lime)
1/4 c of parsley (fresh); chopped
3/4 tsp of ground cumin
1/2 tsp of salt
1/2 tsp of celery
3/4 tsp of minced garlic
1/2 tsp of grated lime rinds
1/4 tsp of red pepper flakes (dried)
1/4 tsp chili pepper
Instructions:
Combine together salmon and beans, flake salmon using fork. Afterward, mix in oil, onion powder, lime juice, parsley, cumin, salt, celery, garlic, lime rinds, pepper flakes, and chili pepper; mix well then chill.
Preheat the oven (350 degrees F). Cut the tortillas into triangles; toast in the oven till crispy or about five mins. Place tortilla on the platter with the black bean-salmon mixture on the side.
>> Black Bean & Salmon Appetizer Recipe
Black Bean & Millet Salad Recipe
Ingredients:
1 c of millet (uncooked)
3 c of water
1-1/2 cup of black beans (cooked)
1 pc of onion (medium); chopped
1 pc of cucumber (medium)
2 pcs of tomatoes (large); chopped
For the dressing:
1/3 c of water
2 tsps of balsamic vinegar
3 Tbsps of juice (freshly squeezed lemon)
1 tsp of garlic; chopped finely
1/4 tsp of allspice
1/4 tsp of pepper (black)
1/2 tsp of cumin
1 tsp of salt
Instructions:
Cook millet with water till all of the water has been absorbed (30 to 45 minutes). Fluff using the fork; let it cool for a while.
Combine black beans, tomatoes, onion, and millet in a large mixing bowl. Peel cucumber (but leave some skin to like striped); slice, remove seeds, and dice. Add onto the bowl of salad.
Combine water, juice, vinegar, garlic, salt, allspice, black pepper, and cumin; mix well then pour onto salad. Toss and cover tightly. Let it chill.
Serve with lettuce or wrap in pita.
>> Black Bean & Millet Salad Recipe