Black [Bean] Magic!

Canned black beans are packed with fibre, so they can help you stay full and maintain a healthy bowel. They are also high in protein, making them a good meat substitute that can be used to make many delicious recipes!
Black Bean Brownies
Black Bean Brownies
Surprise! Black beans aren’t just for savoury dishes–they are often substituted for flour to make some healthy desserts! Try them in your next chocolate cake or in these mouthwatering brownies.
Serves: ~4
INGREDIENTS
– 1 (15oz) can black beans, drained and rinsed very well
– 3 tbsp cocoa powder
– 1/2 cup quick oats
– 1/4 tsp salt
– 2 tbsp sugar
– 1/4 cup vegetable oil
– 2 tsp vanilla extract (optional)
– 1/2 tsp baking powder
– 1/2 cup chocolate chips
COOKING TOOLS
– Oven
– Food processor or good blender, or a potato masher and lots of elbow grease 😉
– Greased 8×8 inch pan
DIRECTIONS
1) Preheat the oven to 350F.
2) Combine all ingredients except the chocolate chips in the food processor (or really good blender); blend until smooth.
3) Stir in chocolate chips, then pour into a greased 8×8 inch pan
4) Optional: Sprinkle extra chocolate chips on top
5) Bake for 15 minutes, then let cool for at least 10 minutes before cutting into bars/squares.
Cuban Black Bean Soup
Black Bean Soup
Nothing satisfies quite like hot soup on a cold or drizzly day.
Serves: ~4
INGREDIENTS
Non-perishables
– 3 (15oz) can black beans; 2 undrained, 1 drained and rinsed
– 2 tbsp olive oil
– 1 can chicken broth (+1 can water)
– 1 can chili style stewed tomatoes, undrained
Fresh/Frozen
– 1 onion, diced
– 4 garlic cloves, minced (can substitute garlic powder or granulated garlic)
Seasoning
– 1 tsp ground cumin
– Salt and pepper to taste
COOKING TOOLS
– Medium-sized pot
– Wooden spoon
– Blender
DIRECTIONS
1) In a medium-sized pot, heat olive oil at medium heat.
2) Add onion, 1 can of the black beans, cumin, and minced garlic to pot. Cook until softened (4-5 minutes).
3) Place 2 cans of the undrained beans, tomatoes, and broth in the blender and blend until pureed (smooth).
4) Add puree to the pot and bring to a boil.
5) Reduce heat and simmer for 15 minutes, stirring occasionally.
Black Bean, Corn, and Zucchini Quesadillas
Quesadillas
These quesadillas are perfect for a quick weeknight dinner!
Serves: ~4
INGREDIENTS
Non-perishables
– 1 tsp canola oil
– 1 (15oz) can black beans, rinsed and drained
Fresh/Frozen
– 2 cups diced zucchini
– 1 (10oz) package frozen whole-kernel corn (can substitute canned whole-kernel corn)
– 4 (8-inch) whole wheat tortillas
– 2 cups (8oz) shredded reduced-fat cheese of choice, divided between 4
Seasoning
– Optional: 1 cup salsa, divided between 4
– Optional: 1 cup guacamole, divided between 4
– Optional: 1 cup sour cream, divided between 4
COOKING TOOLS
– Pan or skillet (large, non-stick)
– Spatula
DIRECTIONS
1) Heat oil in a large non-stick skillet over medium-high heat.
2) Add zucchini and corn; saute for 5 minutes (or until vegetables are tender).
3) Remove from heat and stir in beans.
4) Place whole-wheat tortilla onto pan, and layer vegetable mixture over half the tortilla. Layer approximately 2oz of cheese over vegetable mixture. Fold other half of tortilla to form a semi-circle.
5) Let heat for 1 minute (or until cheese is melted).
6) Repeat with 3 other tortillas.
7) Cut each half-circle into 3 pieces, then serve with salsa, sour cream, and guacamole
Spicy Mango Pizza with Black Beans and Zucchini
Mango Black Bean Pizza.jpg
Another quick and delicious weeknight dinner recipe!
Serves: ~2-4
INGREDIENTS
Non-perishables
– 1/2 cup canned black beans, rinsed
Fresh/Frozen
– 1 prepared pizza crust (or 10-inch flour tortilla)
– 3/4 cup shredded mozzarella or jalapeno cheese blend
– 1/2 cup sliced mango
– 1 green onion, sliced
Seasoning
– 3/4 cup medium or hot salsa
COOKING TOOLS
– Oven
– Large round baking pan
DIRECTIONS
1) Preheat oven to 350F (or as otherwise indicated on pizza crust package).
2) Place crust on baking sheet and spread salsa onto it, leaving a 2-inch border on all sides
3) Top with cheese, zucchini, mango, and beans.
4) Bake according to crust instructions (usually 12-15 minutes).
5) Top with green onions prior to serving.
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