This month, we celebrate beans and legumes. You either love them or hate them. Most would think that since I’m Vegan, I must love them. Surprisingly, I did not always love them.
As a kid, I was practically forced to eat them. And in order to “down them,” I had to engulf them in ketchup. But I’m glad that mom did not give up on the idea of keeping them on rotation at the dinner table. Her persistence paid off. I eat some form of beans/legumes at least 6 times a week.
If I’m being completely honest, the diversity of beans in my diet is not as varied as I would like for it to be.
I only “absolutely love” a handful of different types of beans/legumes. I’ll take a black-eyed pea over a red kidney bean. I prefer a butter bean over peas. Give me a green bean instead of a navy bean any day of the week. Chickpeas rule and black beans are boss.
Nevertheless, I will, on occasion, revisit the taste of the beans that I don’t favor, in hopes that someday I will have a change of heart and expand my bean repertoire.
Who wouldn’t want to be keen on beans? The health benefits are worth mentioning. They’re a triple threat on your plate because they’re loaded with protein, fiber, and complex carbs. They are typically low in fat, are very inexpensive, and paired with whole grains, is a complete protein meal.
This week, we pay homage to one of my favorites and one of the most popular – the black bean.
A treasured staple in Spanish culture, black beans have a ton of health benefits. This form of the kidney bean is loaded with protein and fiber and has been associated with aiding in lowering cholesterol. Also known as “frijoles negros,” back beans can be enjoyed for breakfast, lunch, dinner, and even dessert. Check out Chocolate Covered Katie’s Vegan Black Bean Brownie recipe.
Next, check out EatPlants4Life’s Easy Vegan Black Bean Soup recipe and Creamy Vegan Black Bean Burritos recipe. Both plant-based recipes are easy to make, require ingredients that you probably already keep on hand, and take virtually no time to prepare.
Easy Vegan Black Bean Soup has a hint of spice and smoky flavor. Loaded with vegetables, like carrots, corn, onions, and tomatoes this dish can be prepared and frozen for a quick thaw-out busy weekday meal.
Creamy Vegan Black Bean Burritos are quite frankly, addictive. These take less than 30 minutes to make. It’s my go-to weekend lunch. Onions and red and jalapeño peppers are sautéed and combined with black beans, spices, and dairy-free cream cheese to deliver a delicious, creamy burrito.
If you’re watching your carbs, I even give a alternative to the flour tortilla – a stuffable red pepper!
Check out the videos for both recipes here:
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- 1 tbsp. oil
- 2 tsp. minced garlic
- 2 cups chopped carrots
- 1 medium yellow onions, diced
- 3 cups organic vegetable broth
- 1 16-oz jar mild or medium chunky salsa
- 3 15-oz cans black beans, drained and rinsed
- 1 cip frozen corn kernels
- 1 tbsp. cumin
- 1 tbsp. chili powder
- 1 tsp. paprika
- 1 tsp. dried thyme
- sea salt and pepper, to taste
- Optional Garnishes: chopped fire-roasted red peppers from a jar, a dollop of Vegan sour cream, torn fresh flat leaf parsley or cilantro, or homemade croutons.
Ingredients
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- Place 1 can of black beans and salsa to a blender or food processor. Process until pureed. Set aside.
- Heat oil in a stockpot. Add garlic, carrots, and onions. Sauté until onions and carrots are tender and caramelized (about 4 minutes).
- Stir in broth, 2 cans beans and corn. Bring to a boil.
- Add cumin, chili powder, paprika, thyme, salt, and pepper, stirring until well combined.
- Add pureed black beans and salsa to stockpot mixture. Bring to a boil. Reduce heat and simmer for 20 minutes.
- Serve topped with optional garnishes.
- Enjoy!
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- 4 10-inch flour tortillas (or 8 fajita-size tortillas)*
- 2 15-oz cans black beans, drained and rinsed
- 1 tbsp. oil
- 2 cloves garlic minced
- 1 medium yellow onion, diced
- 1 medium sweet red bell pepper, diced
- 1 medium jalapeno perpper, seeded and minced
- 1 tbsp. cumin
- 1 tsp. chili powder
- 1 tsp. oregano
- 1 tsp. sea salt
- 6-oz container dairy-free cream cheese chopped into cubes
- handful chopped fresh parsley, optional garnish
- salsa, optional garnish
Ingredients
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- Heat oil in a large skillet over medium-high heat. Add garlic, onions, both peppers cumin, chili powder, oregano, and salt. Sauté for an additional 2 minutes, stirring occasionally. Add beans. Cook for additional 3 minutes.
- Add cream cheese cubes, stirring and incorporating into veggie/bean mixture and until cheese has fully melted. Stir in optional cilantro.
- Divide mixture and scoop into warmed flour tortillas. Roll up, top with your favorite salsa or eat as is.
- *OPTION #2: Watching your carbs? Here is a healthier alternative: Preheat the oven to 400 degrees. Spray a baking dish with cooking spray.
- Slice the tops off of 4 medium red peppers, keeping the top in tact. Scoop out the guts and seeds, leaving an empty shell.
- Stuff the peppers with cooked black bean mixture, packing tightly. Place the top back on each pepper. Place peppers, upright in the baking dish. Cover tightly and bake until peppers are tender (about 30 minutes).
- Top with favorite garnish (i.e. dairy-free sour cream, cilantro, etc.).
This recipe is delicious, thank you! I am always looking for ways to make veggies palatable and this recipe is awesome.
Thank you so much ????