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Black Bean Chalupas

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* Exported from MasterCook *

 

Black Bean Chalupas

 

Recipe By : Stress, Diet & Your Heart, by Dean Ornish, page 287

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Sauces And Marinades Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

***FOR THE BLACK BEANS***

1 teaspoon safflower oil

1 onion -- chopped

4 cloves garlic -- (more to taste)

minced or put through press

1 pound black beans -- washed

picked over and soaked

(pinto beans may be substituted)

1 bell pepper -- chopped,

OR 2 jalapeños with seeds removed -- cut in half

6 cups water

1 tablespoon ground cumin -- (more to taste)

1 tablespoon chili powder -- (more to taste)

2 tablespoons chopped fresh coriander -- (cilantro)

(more to taste)

***FOR THE SALSA***

3 tomatoes -- chopped

1/4 cup finely minced onion

2 hot fresh seeded and minced chilies -- (serrano)

3 tablespoons chopped flesh coriander -- (cilantro)

4 tablespoons vinegar

1/4 cup water

***FOR THE REST OF THE CHALUPAS***

12 corn tortillas

1 cup alfalfa sprouts

1 cup lentil sprouts

1/4 cup sunflower seeds

1/2 cup finely chopped green onions

1 cup Homemade Nonfat Yogurt

(see separate recipe)

chopped fresh parsley or coriander -- (cilantro)

1/2 cup Low-Fat Vinaigrette

(see separate recipe)

OR plain vinegar

 

Serves 6 to 8.

 

These are great for parties - it's fun to put together a chalupa, and the

attractive ingredients make a buffet appear lavish. The various flavors

and textures are terrific.

 

Cook the beans: Heat the safflower oil in a large, heavy-bottomed soup pot,

Dutch oven, or bean pot and sauté the onion with 1 clove of garlic until

the onion is tender. Add the beans, bell pepper or jalapeños, water,

cumin, chili powder and remaining garlic. Bring to a boil, reduce heat,

cover, and simmer 2 hours or until tender. Add the fresh coriander and

more garlic (to taste) halfway through the cooking.

 

When the beans are tender and aromatic, remove from the heat. Drain off

and retain approximately 3/4 of the liquid. Purée the beans in a food

processor or a blender, or mash them using a potato masher or wooden

spoon. The mixture should still have some texture. Moisten as desired

with the cooking liquid. Taste and add more cumin, chili, or garlic as

needed. Transfer to a serving dish.

 

While the beans are cooking, make the tortillas into chalupa crisps:

preheat the oven to 250 degrees and bake the tortillas for 15 minutes until

crisp - be careful that you do not burn them.

 

Make the salsa: Mix together the salsa ingredients and transfer to a

decorative bowl.

 

For the rest of the chalupas: Place the remaining ingredients in individual

bowls. Then place all the ingredients on a buffet. Party guests can

assemble their own chalupas by spreading a generous amount of the black

beans over the chalupa crisp, then topping with sprouts, a dollop of

yogurt, salsa, a sprinkling of sunflower seeds, green onions, herbs, and a

little vinaigrette or plain vinegar.

 

Stress, Diet & Your Heart by Dean Ornish. Original recipes by Martha Rose

Shulman. Copyright 1982.

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