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Breakfast: Huevos Rancheros Quesadillas: Black Bean Quesadilla Vegetable Quesadilla Black Bean and Zucchini Quesadilla Salads: Southwest Salad Black Bean and Mango Salad Winter White Bean Salad Summer White Bean Salad Baja Bean Salad Beans and Fruit Bean Salad Burritos, Wraps and Fajitas: Corn and Black Bean Burritos Bean Burritos Three-Bean Burritos Black Bean and Rice Wraps Tex-Mex Tortilla Wraps Fajitas Fajitas Soups: Mixed Bean Chili Soup Black Bean Soup with Cumin Chili: Two-Bean Chili Black Bean Chili Vegetarian Chili Black Bean and Chicken Chili 2 2 3 3 4 4 5 5 6 6 7 7 8 8 9 9 10 10 11 11 12 12-13 13 14
HUEVOS RANCHEROS Ingredients: • 4 eggs • 1 cup fresh salsa • 4 corn tortillas • oil • salt to taste
BLACK BEAN QUESADILLAS (Serves 12)
Ingredients: • 1 tablespoon vegetable oil • 1 onion, finely diced • 2 cloves garlic, minced • 1 (15 ounce) can black beans, rinsed and drained • 1 green bell pepper, chopped Preparation: • 2 tomatoes, chopped -Pre-heat oven to 500 degrees. Coat each tortilla in oil and place on • 1/2 (10 ounce) package frozen corn cookie sheet. When oven is ready, cook for approximately 5-10 • 12 (12 inch) flour tortillas minutes, depending on how crisp you like your tortillas. • 1 cup shredded Cheddar cheese -Heat oil in small frying pan, cook each egg slowly on one side until • 1/4 cup vegetable oil whites are firm and yolks are runny. Salt to taste. Place one egg on each tortilla. Perparation: -Heat salsa in the pan on high heat for about 2 minutes or until -Heat 1 tablespoon oil in a skillet over medium heat, and saute the extremely hot. Pour 1/4 cup over the top of each egg which will onion and garlic until soft. Mix in beans, bell pepper, tomatoes, and further cook the top of the egg. Let it sit for about 1 minute before corn; cook until heated through. serving. -Spread 6 tortillas with equal amounts of the bean and vegetable mixture. Sprinkle with equal amounts of the Cheddar cheese, and top -Can also add layer of beans and/or cheese—between tortilla and egg. with the remaining tortillas to form quesadillas. Also can switch salsa and egg if using fully-cooked egg or scrambled -Heat 1/4 cup oil in a large skillet over medium-high heat. Place egg. quesadillas in the skillet and cook, turning once, until cheese is melted and both sides are lightly browned.
VEGETABLE QUESADILLAS (Serves 4) Ingredients: • 1 (12 inch) flour tortilla • 3/4 cup shredded Cheddar/Monterey Jack cheese blend • 1/2 cup whole kernel corn, drained • 1/2 cup diced red bell pepper • 1/2 cup black beans, drained • 1 chopped green onion
BLACK BEAN and ZUCCHINI QUESADILLAS (Serves 4) Ingredients: • 2 pounds zucchini, grated • 1½ t salt • 30 oz cooked or canned black beans, drained • 12 oz Monterey Jack, grated • 2 green onions, chopped • 1 jalapeño, minced • 8 eight-inch flour tortillas • olive oil
Preparation: -Preheat a lightly greased large skillet over medium heat. Place the tortilla in the skillet and flip it once to ensure an even coating of oil on Preparation: both sides. -Toss zucchini with salt in the colander, and squeeze out excess water. -Allow the tortilla to heat on one side for 1 minute. Beginning at the -Combine zucchini with beans, cheese, green onions, and jalapeño. center of the tortilla, evenly sprinkle the cheese blend until the -Brush one side of each tortilla with oil. Place four tortillas oil side tortilla's entire surface is covered. Top the cheese with corn, red bell down and spread each with one fourth of the zucchini-bean mixture. pepper, black beans and green onion. When the cheese is completely Top each one with an oil-side-up tortilla. melted, carefully slide the tortilla from the pan onto a cutting board. -Slice into 8 wedges and serve warm. Cooking Options: -Fry: place one quesadilla in a frying pan and cook over medium heat for 3 minutes on each side, until golden. -Broil: Place quesadillas on baking sheet and broil about 1-2 minutes per side, until golden.
SOUTHWEST SALAD Ingredients: • 2 15 ounce cans black beans, well drained • 1 1/2 cups corn • 1 red bell pepper, diced • 1 avocado, diced • 3 tomatoes, chopped • 4 green onions, chopped • 1/3 cup fresh cilantro, chopped • 1/3 cup lime juice • 1/3 cup olive oil • dash salt • 1/8 tsp cayenne pepper Preparation: -In a large mixing bowl, combine the beans, corn, bell pepper, avocado, tomatoes, onion and cilantro and gently toss. -Whisk together the remaining ingredients, then pour over the beans mixture and gently stir to combine. -Chill for at least an hour to allow flavors to mingle.
BLACK BEAN and MANGO SALAD Ingredients: • 1 15.8 ounce can black beans, drained and rinsed • 2 cups mango, diced • 1 cup sweet red bell pepper, diced • 6 green onions, thinly sliced • 1/4 cup cilantro leaves, chopped • 1/4 cup fresh lime juice • 1 tablespoon olive oil • 1 seeded Jalapeno pepper, minced or hot sauce to taste • Salt to taste Preparation: -Combine all ingredients in a bowl. -Toss and serve.
WINTER WHITE BEAN SALAD (Serves 4) Ingredients: • 1 c dried white beans* OR 15 oz canned white beans • ½ c olive oil • 1 c red onion, diced • ½ t coarse salt • 2 medium carrots, thinly sliced • 2 medium celery stalks, thinly sliced • 2 cloves garlic, minced • 2 T rosemary, minced • dash of paprika OR crushed red pepper flakes • ¼ c water • ½ c oil-packed sun-dried tomatoes, drained and chopped • ½ pound smoked mozzarella, diced • ½ c red wine vinegar • 2-3 c arugula, roughly torn or chopped Preparation: -Heatoil over high heat, add onion and salt, and sauté for 2 minutes. -Stir carrots, celery, garlic, rosemary, and paprika and sauté 1 minute. -Add water, cover, and cook about 2 minutes, until carrots and celery are just tender. -Remove from heat, stir in remaining ingredients except arugula, taste, and adjust seasonings. -Toss with arugula and serve warm.
SUMMER WHITE BEAN SALAD (Serves 4) Ingredients: • 3 c white beans, soaked and cooked until just barely tender (15-30 minutes less cooking time) • 1 T chopped oregano • 4 oz fresh mozzarella, cubed • 1 chopped tomato • ¼ c chopped red onion • 1 T balsamic vinegar • 2 T olive oil • salt and pepper • 2 T chopped basil Preparation: -In the large bowl, mix the beans, oregano, mozzarella, tomato, and onion. -Whisk the vinegar and oil in the small bowl, then stir into the salad. -Season with salt and pepper and chill. -Serve topped with basil.
BAJA BEAN SALAD (Serves 8) Ingredients: • 1 (400g) tin kidney beans, drained • 1 (400g) tin chickpeas, drained • 150g (5 oz) chopped tomatoes • 110g (4 oz) cucumber - peeled and chopped • 2 tablespoons finely chopped onion • 170g (6 oz) ready-made guacamole • 110g (4 oz) plain yoghurt • 1/4 teaspoon salt • 2 to 4 tablespoons semi-skimmed milk (optional) • chopped romaine or iceberg lettuce, to serve Preparation: -In a large bowl, combine the kidney beans, chickpeas, tomatoes, cucumber and onion. -In a small bowl, mix together the guacamole, yoghurt and salt. If dressing seems thick, stir in a little milk. Stir into the bean mixture, and chill. -Serve topped with lettuce and tortilla chips.
BEANS and FRUITS (Serves 8) Ingredients: • ½ medium-sized to large pineapple • 2 green-skinned apples, such as Granny Smith • juice of ½ lemon • 2 tbsp sunflower oil • 2 onions, chopped • 3 garlic cloves, chopped • 3 ripe tomatoes, preferably plum tomatoes, diced • 1 tsp hot chilli powder or Tabasco sauce, or more to taste • 2 cans borlotti beans, about 400 g each, drained • salt • fresh coriander to garnish Preparation: -First, prepare the fruit. Peel the pineapple and cut out the core; chop bite-sized chunks. Core the apples; dice. Put slices for the garnish in a bowl, sprinkle with the lemon juice and toss to coat. Cover with cling film and set aside. -Heat the oil in a saucepan and cook the onions with the garlic over a moderately high heat until they are lightly browned and softened. Add diced apples and cook, stirring frequently, until apples are brown in places. Add pineapple and cook for a few more minutes, stirring. Add the tomatoes and chilli powder or Tabasco and continue to cook for 10–15 minutes or until the mixture is sauce-like in consistency. -Add the beans to the mixture in the pan and stir well. Continue to cook over a low heat for 5–10 minutes to mix and mingle the flavours. -Season to taste with salt. Garnish with the reserved pineapple sticks and apple wedges and leaves of fresh coriander, and serve hot. -For a Mexican-style presentation, accompany with flour tortillas plus a raw vegetable salad.
BEAN SALAD Ingredients: • 1 can (19-oz/540-mL) black or kidney beans • 1 can (19-oz/540-mL) romano beans • 1 cup (250 mL) cooked corn kernels • 1/2 cup (125 mL) thinly sliced onion • Half sweet red pepper, chopped • 4 black olives, sliced • 2 tbsp (25 mL) chopped fresh coriander or parsley • Dressing: • 1/3 cup (75 mL) lemon juice • 2 tbsp (25 mL) vegetable oil • 2 tsp (10 mL) granulated sugar • 1/4 tsp (1 mL) salt • pinch pepper Preparation: -Drain and rinse black and romano beans; drain again and place in bowl. -Add corn, onion, red pepper and olives.
BURRITOS, WRAPS, and FAJITAS
CORN and BLACK BEAN BURRITOS Ingredients: • 1 cup corn • 2 cups canned black beans, rinsed • 1 1/2 canned cooked soybeans, rinsed (you can use any small white bean, if you have trouble finding soybeans) • 2 Roma tomatoes, chopped • 1 tsp. olive oil • 5 Tbsp. chopped onion • 2 oz. fresh chili pepper, minced • 1 green pepper, chopped • 1 clove garlic, minced • 1 tsp. ground cumin • 1 tsp. oregano • 2 tsp. fresh cilantro • 2 Tbsp. lime juice • tortillas
Preparation: -Dressing: In small bowl, whisk together lemon juice, oil, sugar, salt -In bowl, mix corn, beans, and tomatoes. and pepper; pour over bean mixture. Sprinkle with coriander; toss to -Heat oil in skillet. coat. -Add onions, chili peppers, green pepper, and garlic; saute until soft. -Add bean mixture and toss until heated. -Add seasonings and juice and cilantro and heat. -Wrap in tortillas.
BEAN BURRITOS (Serves 8) Ingredients: • 1 (15 ounce) can black beans • 1 cup salsa • 1 tablespoon ground cumin • 1 tablespoon chili powder • 8 (10-inch) flour tortillas • 1 cup shredded Monterey Jack cheese Preparation: -Rinse beans in cold water, drain well. -Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry. -Spoon bean mixture into tortillas. Top with cheese and wrap.
3-BEAN BURRITOS (Serves 4/8) Ingredients: • 8 Flour Tortillas • 16 oz. can Kidney Beans drained • 16 oz. can Pinto Beans drained • 1 1/2 cups hot cooked Long-Grain Rice • 3/4 cup Black Bean Dip • 3 Tbsp. fresh Cilantro chopped • 1 cup Salsa • 1/2 cup Sharp Cheddar Cheese shredded • (optional) Lime wedges Preparation: -Combine kidney beans, pinto beans, black bean dip, rice and cilantro in a medium bowl; stir well. -Warm flour tortillas according to package directions. Spread 1/2 cup bean mixture over each tortilla; top each with 1 tablespoon cheese and 1 tablespoon of salsa; roll up. -Spoon 1 tablespoon salsa over each burrito. Garnish with lime wedges, if desired.
BLACK BEAN and RICE WRAPS (Serves 4) Ingredients: • 4 Spinach Wraps • 1 cup cooked White Rice cooled • 1 Mango diced • 1 cup Corn Kernels cooked • 1/2 Red Bell Pepper diced • 1/2 Green Bell Pepper diced • 1/2 cup Scallions thinly sliced (or white onions, chopped) • 1 Tbsp. fresh Oregano • 1 clove Garlic minced • 5 Tbsps. extra virgin Olive Oil • 1 Tbsp. Balsamic Vinegar • Salt and freshly ground Pepper to taste • 1 cup mixed baby Lettuce • 1 can Black Beans drained Preparation: -In a large mixing bowl, fluff the rice with a fork, separating the grains. Add the black beans, mango, corn, red pepper, green pepper, onion, oregano and garlic. Add the olive oil and balsamic vinegar to moisten. Mix well. Add salt and pepper to taste. -Divide the lettuce between 4 wraps. Divide the black beans and rice salad and place over the lettuce. Fold and wrap each.
TEX-MEX TORTILLA WRAPS Ingredients: • 1 15 ounce can black beans, drained • juice from one lime • juice from one orange • 3 cloves garlic, minced • dash salt • dash cayenne pepper, or to taste • 3 scallions, sliced • 1/2 red or green bell pepper, chopped • flour tortillas • cheese (optional) • salsa Preparation: -In a food processor, combine the beans, lime juice, orange juice, salt and cayenne pepper and blend until smooth. Add scallions and bell peppers to this mixture. -Spread approximately two tablespoons of the bean mixture on a flour tortilla, top with cheese if desired, and add salsa. -Roll up and slice in half if desired. Wraps can also be microwaved for 30 seconds to warm them up.
FAJITAS (Serves 8) Ingredients: • 8 tortillas • 1 T olive oil • 1 large or 2 small red onions, chopped or sliced • 3 cloves garlic, minced • 2 bell peppers, seeded and sliced • 1 pound seitan (cut into strips), 4 portobello mushroom caps (sliced), or half of each • 2 T soy sauce • 1 lime, juiced • 1-2 T chili powder • black pepper Toppings: • 1 large or several small tomatoes, diced • guacamole • grated cheese (cheddar, monterey jack, etc) • salsa • sour cream or vegan sour cream • Preparation: -Wrap the tortillas in foil and warm in 200 degree oven. -Heat olive oil over medium-high heat. Add onion and sauté, stirring occasionally, until soft, about 5 minutes. Add garlic and peppers and sauté, stirring frequently, another 5 minutes. -Add seitan and/or mushrooms, pepper, soy sauce, juice from the lime, chili powder, and black pepper, lower heat, and simmer for 5 minutes, stirring frequently. -Place all the toppings in individual bowls and the tortillas on a plate. -Keep the filling in the pan to maintain heat and serve immediately.
FAJITAS (Serves 4/8) Ingredients: • 2 Tbsps. Oil • 1 Green Bell Pepper sliced • 1 Yellow or Red Bell Pepper sliced • 1/2 medium Onion sliced • 1 large Tomato chopped • 8 Flour Tortillas • Guacamole, Sour Cream and Salsa as desired Preparation: -Heat oil in large skillet or wok over medium-high heat until hot. Add bell pepper and onion; cook and stir 2 or 3 minutes or until vegetables are crisp-tender. Add tomato, salt and pepper; cook until thoroughly heated. -To serve, place 1/2 cup of the vegetable mixture in center of each warmed tortilla with desired toppings. Fold or roll up.
MIXED BEAN CHILI SOUP (Serves 4) Ingredients: • 2 tbsp vegetable oil • 1 onion, chopped • 2 garlic cloves, crushed • 1 red pepper, deseeded and chopped • 1 green pepper, deseeded and chopped • 125g button mushrooms, sliced • ½ tsp chilli powder, or to taste • 1 tsp ground cumin • 400g can mixed pulses, drained and rinsed • 400g can chopped tomatoes • 600ml tomato juice • 300ml vegetable stock • 2 tbsp chopped fresh coriander • TO SERVE: 4 tbsp half-fat crème fraîche, fresh coriander sprigs
BLACK BEAN SOUP with CUMIN Ingredients: • 2 tablespoons vegetable oil • 1 onion, chopped • 3 cloves garlic, chopped • 1 teaspoon cumin • 3 teaspoons chili powder • 1/2 teaspoon oregano • 3 15 ounce cans black beans • black pepper, to taste • salsa • shredded cheese • fresh chopped basil Preparation: -Heat oil in large pot over medium heat. Add onion, cook 5 minutes. -Stir in garlic, cumin, chili powder and oregano. -Puree one can of black beans, add to pot. Add second can of black beans (do not puree). Drain last can of black beans and add to pot (do not puree). -Reduce heat and simmer for 15 minutes, stirring often. Add black pepper, to taste.
Preparation: -Heat the oil in a large saucepan. Add the onion, garlic and peppers -Top with salsa, shredded cheese and fresh basil. and fry them gently, stirring constantly, for 2–3 minutes until softened. Add the mushrooms, chilli powder and ground cumin and cook gently, stirring, for about 30 seconds. -Tip the mixed pulses and tomatoes into the saucepan. Add the tomato juice, stock and chopped coriander. Stir well, bring to the boil, then reduce the heat. Partially cover the pan with a lid and simmer gently for 20 minutes until all the vegetables are tender. -Ladle the soup into bowls and garnish each portion with 1 tbsp of crème fraîche and some coriander sprigs.
TWO-BEAN CHILI (Serves 4) Ingredients • 2 tbsp extra virgin olive oil • 1 large onion, halved and sliced • 1 fresh red chilli, seeded and chopped • 1 can chopped tomatoes, about 400 g • 1 tbsp chilli sauce • 2 tbsp tomato ketchup • 600 ml (1 pint) hot vegetable stock, preferably home-made • 1 tbsp chopped parsley • 1 tbsp chopped fresh oregano • 1 can red kidney beans, about 400 g, drained and rinsed • 1 can cannellini beans, about 400 g, drained and rinsed • 200 g (7 oz) frozen sweetcorn • salt and pepper • To serve: • 150 g (5½ oz) fromage frais • 2 tbsp snipped fresh chives • fresh oregano leaves to garnish Preparation: -Heat oil in large frying pan. Add onion and chilli, fry over moderate heat for 5 minutes, stirring occasionally, until onion lightly browned. -Stir in the tomatoes with their juice, the chilli sauce, ketchup, stock, parsley and oregano, with seasoning to taste. Bring to the boil, then reduce the heat and simmer for 10 minutes, stirring occasionally. -Add beans and the sweetcorn. Simmer for a further 10 minutes. -Meanwhile, mix fromage frais with chives. Taste chili for seasoning and adjust if necessary. Serve sprinkled with oregano leaves and offer fromage frais mixture separately.
BLACK BEAN CHILI (Serves 8) Ingredients: • 500 g (1 lb 2 oz) black beans • 1 bay leaf • 2 tablespoons cumin seeds • 2 tablespoons dried oregano • ½ teaspoon cayenne pepper • 1-2 tablespoons chilli powder • 1 tablespoon paprika • 2 tablespoons sunflower oil • 350 g (12 oz) onions, chopped • 6 cloves garlic, chopped • 400 g (14 oz) canned chopped tomatoes • Salt • 2 tablespoons red wine vinegar • To garnish: chopped fresh coriander Preparation: -Soak the beans overnight in water to cover. Next day, drain them, cover with fresh water, bring to the boil and cook for 15 minutes. Drain again, add 1.2 litres (2 pints) of fresh water and the bay leaf and bring to the boil, then simmer for 20 minutes. -Meanwhile, heat a small, heavy-based frying pan. Add the cumin seeds; when they begin to darken, add the oregano and stir for 10 seconds. Take the pan off the heat, stir in the cayenne pepper, chilli powder and paprika, then crush to a powder with a pestle and mortar. -Heat the oil in a frying pan over a medium heat and cook the onions for 5 minutes. Add the garlic and fry for 1 minute, then add the spices and cook for a further 2 minutes, stirring. -Add the tomatoes with their juice and cook the sauce over a medium heat for 2 minutes. -Pour the spiced tomato sauce into the beans and simmer for 30
minutes-1 hour 30 minutes, depending on the age of the beans (older VEGETARIAN CHILI beans take longer to cook), until they are thoroughly soft, but not (Serves 12-15) breaking apart. Add more water during cooking if necessary and stir occasionally to ensure they do not burn on the base. Add salt and extraIngredients: cayenne to taste. • 1 large onion, chopped -Just before serving, stir in the vinegar and garnish with chopped • 1 bell pepper, chopped coriander. • 1 potato, chopped • 3 stalks celery, sliced • 1 carrot, sliced • 1 zucchini, chopped • 1 can corn, drained • 5 cans kidney beans, drained and rinsed • 2 cans (15 oz each) tomato sauce • 2 cans (15 oz each) stewed tomatoes • parsley • chili powder, to taste • tabasco sauce, to taste Preparation: -Combine all ingredients in a big pot, bring to a boil, lower to a simmer and cook, covered, for a couple hours. -Taste and add more chili powder and/or tabasco, until it's spicy enough. -Serve hot.
BLACK BEAN and CHICKEN CHILI (Serves 6 to 8) Ingredients: • 1 tbsp. (15 mL) vegetable oil • 2 large onions, chopped • 2 cloves garlic, minced • 1-1/2 lbs. (750 g) lean ground chicken • 1 can (28-oz/796-mL) diced tomatoes • 3/4 cup (175 mL) ketchup • 2 tbsp. (30 mL) Mexican chili powder • 1 tbsp. (15 mL) ground cumin • 1 tsp. (5 mL) crumbled dried oregano • 1/4 tsp. (1 mL) cayenne pepper (or to taste) • 1 tsp. (5 mL) salt • 2 cans (19-oz./540-mL each) black beans, drained and rinsed Preparation: -Heat vegetable oil in a large skillet or Dutch oven over medium-high heat. Add onions and garlic and cook, stirring, until softened, about 5 minutes. Add ground chicken and continue cooking, stirring to break up the clumps, for another 5 to 7 minutes or until the meat is no longer pink. Add diced tomatoes (and all the juice from the can), ketchup, chili powder, cumin, oregano, cayenne and salt. Bring to a boil, stirring occasionally, then reduce heat to low, cover and cook for 30 minutes, stirring once in a while. Add beans and continue cooking for another 15 to 20 minutes.
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