For Kim - Black Bean Recipes

[Guest guest]

I used canned beans in these recipes but of course you can use dried. Just

cook them up beforehand and continue with the recipe.

 

* Exported from MasterCook *

 

Brazilian Black Bean Stew, adapted

 

Recipe By : Vegetarian Times, 2/00, p.34

Serving Size : 6 Preparation Time :0:00

Categories : Beans & Legumes Chiles

Chilis & Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tbsp vegetable oil

1 lg onion -- chopped

2 med cloves garlic -- minced

2 med sweet potatoes -- peeled & diced

1 lg red bell pepper -- diced

3 lg plum tomatoes -- chopped

1 small hot chili pepper -- minced

2 16 oz cans black beans -- drained & rinsed

1/4 cup cilantro -- chopped

1/4 tsp salt

 

I HALVED THE RECIPE

 

In large pot, heat oil over medium heat. Add onion and cook, stirring often,

until softened, about 5 minutes. Stir in garlic and cook, stirring, until

onion is golden, about 3 minutes.

 

Stir in sweet potatoes, bell pepper, tomatoes (with juices), chili and 1-1/2

cups of water. Bring to a boil. Reduce heat to low, cover and simmer until

potatoes are tender but still firm, about 10-15 minutes.

 

Stir in beans and simmer gently, uncovered, until heated through. Stir in

cilantro and salt. Serve hot.

 

Nutritional information (with mango): 326 calories, 16g protein, 4g total

fat, 61g carbo*, 0 chol, 21mg sodium and 17g fiber.

 

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Serving Ideas : warmed corn tortillas

 

NOTES : Original recipe called for 1 ripe mango, pitted, peeled and diced

that was added in at the end and heated through. I omitted it.

 

Risa's notes:

 

* I used 1/2 can for the whole recipe. Whole recipe is supposed to use 2-16

oz cans but I used only 8 oz. 1 whole can was almost 60 g carbo and that is

a lot when you are on low carb diet.

* Exported from MasterCook *

 

Corn & Black Bean Quesadillas

 

Recipe By : RisaG

Serving Size : 2 Preparation Time :0:00

Categories : Beans & Legumes Chiles

Corn

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 8 " flour tortillas

2 tsp vegetable oil

1 small onion -- finely chopped

2 lg cloves garlic -- minced

1/2 cup corn -- frozen thawed fine

1 lg jalapeno pepper (or other chile) -- finely diced

3/4 tsp coarse salt

1/2 15 oz can black beans -- rinsed & drained

1/2 avocado -- halved & pitted

1 tbsp fresh lime juice

cilantro sprigs -- for garnish

prepared salsa -- for garnish

 

Preheat oven to 300°F. Stack tortillas, wrap in foil and bake until soft and

pliable, about 10 minutes.

 

Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion

and garlic and cook, stirring, until softened, 3 minutes. Add corn, chili

and 1/2 tsp salt and cook until veggies are crisp-tender, 4 min. Add beans

and mash coarsely with potato masher. Mix well and remove from heat.

 

Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean

mixture, almost to edge. Fold each tortilla in half, pressing lightly to

seal. Set aside.

 

In medium bowl, using a fork, mash together avocado, lime juice and

remaining 1/4 tsp salt. Set aside.

 

Coat large heavy skillet, preferably cast-iron, with cooking spray, then

heat over medium heat. Add 4 quesadillas and cook until golden brown,

turning once, about 3 minutes per side. Repeat with more cooking spray and

remaining quesadillas.

 

Top each quesadilla with dollop of avocado mixture. Garnish with cilantro

and salsa. Cut into wedges and serve hot.

 

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NOTES : Risa's notes:

 

If you wish, serve avocado mixture as guacamole beforehand with either chips

or jicama slices. Maybe add some onion or tomato to avocado mixture.

 

Also, if you wish, preheat GF Grill. When hot, add one quesadilla at a time.

Cook for 2 minutes until cheese is melted. Remove and add the next one until

all are done. This will take less cooking spray and a little more time.

 

Original from Vegetarian Times Magazine, 6/2000, p. 30. Original used

poblano peppers which are milder than jalapeno. If you can find them, use

them. If not, jalapenos are easy to find in supermarkets these days.

 

 

RisaG

MK Independent Beauty Consultant

radiorlg

 

Risa's Food Service

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