Two Black Bean Recipes – One Sweet, One Savory
The theme around here this week has been black beans. I don’t really know why. It just has.
It started on Saturday with an effort to make “a treat” for my Sweet Tooth (Lil C) that incorporated some nutrition. He loved them. I liked them. Derek and Lil D each took one bite and gave me a “thank you, but no thank you” look. I would make them again for Lil C (and me).
Vegan Black Bean Brownies
15 ounces black beans, drained and rinsed
2 whole bananas
⅓ cup honey or agave nectar (I used honey)
¼ cup unsweetened cocoa
1 tbsp cinnamon
1 tsp vanilla extract
¼ cup turbinado sugar (I used regular)
1/3 cup quick oats (dry)
Scant 1/4 c whole wheat flour
Preheat oven to 350 F. Grease an 8×8″ pan and set aside. Combine all ingredients, except oats and flour, in a food processor or blender and blend until smooth, scraping sides as needed. Stir in the oats and flour and pour batter into the pan. Bake about 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing.
Makes 16 smallish servings.
Nutrition Facts per serving:
126 calories, 25 g carbohydrate, 2 g fat, 3 g protein
This morning I remembered a black bean soup recipe I saw here last week. I was moving at the speed of light and the boys were happily eating their breakfast, so I took the opportunity to whip out the slow cooker, grab the ingredients, open cans, chop, measure and sprinkle in less than 10 minutes. This evening, in the span of about 3 minutes, I grabbed the hand blender to puree the soup, I ladled into bowls (for Derek and I; the boys enjoyed plain black beans) and then and sprinkled with toppings – for me, light feta cheese and an extra sprinkle of lime juice, and for Derek, shredded reduced fat cheddar and white rice.
The total work time on this recipe was less than 15 minutes.
This soup was deeelicious. I will make it again, and it might even find a place on our regular roster. So, here it is, with my modifications:
Black Bean Slow-Cooker Soup
- 3 cans of black beans (drained and rinsed)
- half a 28 oz can of stewed tomatoes (the ones I had were spiced; they were fine)
- 2 cups of vegetable broth (chicken would work)
- 2 cups water
- 2 tbsp ground cumin
- 2 tsp ground coriander
- 2 tsp lime juice
- 1/2 tsp sea salt
- 1 1/2 cups chopped vegetables (I used half a large onion and 2 carrots but the beauty of this recipe is that any veg will do!)
- 1 chopped apple
- Chop & dump everything in the crock.
- Cook for 8-10 hours on low.
- Puree with an immersion (hand?) blender.
- Serve with some shredded cheddar or crumbled feta (I loved the latter). Derek also suggested fresh cilantro and/or green onions for next time. You could also add a dollop of plain yogurt or sour cream.
Final note: I finally found a food besides hamburgers, chicken fingers or pizza that both boys like – beans, just plain old beans. They both ate up their bowls of black beans for dinner and asked to have them for lunch tomorrow. When I told them I was out of black beans (they were in heavy demand this week), they agreed that kidney beans would be a fine substitute. I have to remember this when I’m scrambling for a quick meal.
Anyone have any really easy slow cooker recipes? It was so satisfying to spend so little time working for such a delicious, nutritious product.