Black Bean Recipes

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All of these recipes go together -- you make the Spicy Black Beans, refrigerate

some & freeze some, and then use them to make the other recipes.

 

 

 

 

* Exported from MasterCook *

 

Spicy Black Beans

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Beans & Legumes Vegan

 

 

Amount Measure Ingredient -- Preparation Method

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1 pound dried black beans

5 10 1/2 oz. c vegetable broth

1 cup onion -- chopped

1/2 cup green pepper -- chopped

1/2 teaspoon black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1/4 teaspoon ground red pepper

2 cloves garlic -- minced

1 bay leaf

1/2 teaspoon salt

 

Sort and wash beans in a large Dutch oven. Cover with water to depth of

2-inches above beans and let sit overnight. drain beans. combine beans,

vegetable broth, and next 8 ingredients in Dutch oven; bring to a boil. Cover,

reduce heat, and simmer 2 hours or until beans are tender. Remove and discard

bay leaf. Stir in salt. Spoon 1 cup of beans (including liquid) into each of 6

labeled heavy-duty sip-lock freezer bags. Store in refrigerator up to a week or

in freezer up to 6 months.

 

 

 

 

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Per serving: 409 Calories (kcal); 4g Total Fat; (9% calories from fat); 22g

Protein; 73g Carbohydrate; 2mg Cholesterol; 1538mg Sodium

Food Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Black Bean Salad (w/Spicy Black Beans)

 

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories : Beans & Legumes Salads

Vegan

 

Amount Measure Ingredient -- Preparation Method

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1 cup Spicy Black Beans -- drained

1/4 cup whole kernel corn -- drained

1/4 cup + 2 tbsp. zucchini -- chopped

2 tablespoons red pepper -- chopped

1 tablespoon green pepper -- chopped

1 tablespoon green onions -- chopped

1 tablespoon fresh cilantro -- chopped

1 teaspoon jalapeno pepper -- seeded & chopped

1 teaspoon garlic -- minced

2 tablespoons Balsamic vinegar

1/2 teaspoon olive oil

1/8 teaspoon freshly ground pepper

 

Combine all ingredients in a small bowl, stirring well. Cover and chill at

least 2 hours.

 

 

 

 

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Per serving: 20 Calories (kcal); 1g Total Fat; (46% calories from fat); trace

Protein; 3g Carbohydrate; 0mg Cholesterol; 2mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Black Bean Tostadas (w/Spicy Black Beans)

 

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories : Beans & Legumes

 

Amount Measure Ingredient -- Preparation Method

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2 6 " corn tortillas

vegetable cooking spray

1/2 cup Monterey jack cheese (light) -- shredded

1 tablespoon jalapeno pepper -- chopped

1 cup Spicy Black Beans -- drained

1 tablespoon fresh cilantro -- chopped

1/4 teaspoon ground cumin

1 cup lettuce -- shredded

1/2 cup tomato -- chopped

1 tablespoon green onions -- chopped

2 tablespoons avocado -- diced

2 tablespoons light sour cream

 

Place tortillas on a baking sheet coated with cooking spray. bake at 350

for 6 minutes; turn tortillas, and bake an additional 2 minutes or until crisp.

Top evenly with cheese and pepper; bake 2 minutes or until cheese melts.

Coat a small saucepan with cooking spray; add Spicy Black Beans, cilantro,

and cumin, mashing beans slightly with the back of a spoon. Cook over medium

heat until hot, stirring occasionally. Spoon bean mixture evenly over

tortillas. Top evenly with lettuce and remaining ingredients.

 

 

 

 

 

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Per serving: 93 Calories (kcal); 3g Total Fat; (23% calories from fat); 3g

Protein; 16g Carbohydrate; 1mg Cholesterol; 53mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Black Beans & Rice (w/spicy Black Beans)

 

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories : Beans & Legumes Mexican/Southwestern

Vegan

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1/2 cup tomatoes -- chopped

2 tablespoons green pepper -- chopped

1 1/2 teaspoons jalapeno pepper -- chopped

1 teaspoon garlic -- minced

1 cup Spicy Black Beans

1/4 cup + 2 tbsp. vegetable broth

2 teaspoons red wine vinegar

1/8 teaspoon salt

1 dash ground cumin

1 cup long-grain rice -- cooked

 

Heat olive oil in skillet over medium heat. Add tomato and next 4

ingredients. Saute 4 minutes. Add Spicy Black Beans and next 4 ingredients.

Cook 10 minutes, mashing beans slightly with the back of a spoon.

To serve, spoon bean mixture over cooked rice.

 

 

 

 

 

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Per serving: 413 Calories (kcal); 8g Total Fat; (16% calories from fat); 7g

Protein; 78g Carbohydrate; 0mg Cholesterol; 143mg Sodium

Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0