Tag Archives: Beans

Smoky Black Bean Quinoa Salad

9 Dec

I recently started volunteering at the Sustainable Food Center.  My first major task was helping with a project to test several recipes for the revision of the Happy Kitchen cookbook, and important part of the SFC’s Happy Kitchen cooking class program.  I picked Smoky Black Bean Salad and Cranberry Sauce.  I had a lot of fun doing this and testing the recipes with different groups to get their feedback.  This particular recipe I’ve made my own, by upping the chipotle and cilantro, and adding some more color with the carrot and red bell pepper.  The salad makes for a really nice, light meal paired with some soup or a vegetable dish, or by itself.  Last night I ate a plate of this salad with some roasted acorn squash I had left over with some honey drizzled over the top.  Yum!  Healthy dinner after a nice run. 

Ingredients

1 cup quinoa

2 cups water

1/2 tsp fine sea salt

2 cups cooked black beans, or 1 can, drained and rinsed

3-4 green onions, thinly sliced

1/2 cup cilantro

1/2 red bell pepper, chopped

1 medium carrot, grated with a box grater or finely chopped

2 chipotle peppers in adobo sauce, finely chopped

1 tsp adobo sauce

1/4 cup extra virgin olive oil

1/4 cup fresh lime juice

1 clove garlic, finely chopped

1 tsp ground cumin

1/4 tsp fine sea salt

Instructions

First, rinse and drain the quinoa.  Bring the water and salt to a boil.  Add the quinoa, lower the heat to medium or medium low.  Cover and cook for approximately 20 minutes, or until all the water is absorbed.  Remove the pan from the heat, and allow the quinoa to cool completely before proceeding with the remainder of the recipe.  If you use hot quinoa to make the salad, the texture becomes mushy. 

Place the quinoa in a large bowl suitable for mixing.  Add the black beans, green onions, carrot, red bell pepper, and cilantro.

Next, make the dressing.  Combine the chipotle peppers, adobo sauce, olive oil, lime juice, garlic, cumin, and salt in a small bowl.  Whisk together until everything is well combined.  Add to the quinoa mixture and stir to mix until the dressing is well distributed.  Serve cold or at room temperature.  Use the salad within a week of making it.

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Nori Wraps

22 Jan

Instead of using tortillas to make a wrap, I experimented with using sheets of nori, typically used for sushi.  The contents of this wrap could be almost anything, but here I went with a red bean hummus, avocado, arugula, some basil leaves, and sliced red onion.  First, the hummus.  I love making my own hummus.  Store-bought hummus is usually pretty fake tasting, and whipping up a batch is pretty easy given you have a device suitable for pureeing.  A blender would work, but is more difficult.  If you have a food processor, making your own hummus is a breeze.  I really like traditional, chickpea-based hummus, but I made it with red beans and added some cilantro this time for variety.  Here is the recipe and the process:

Ingredients

1 can red beans

3 T tahini

Juice of one lemon

3 T olive oil

Pinch or two of salt

1 clove garlic

2/3 cup fresh cilantro

Instructions

Put all ingredients in a food processor, process until smooth.

Next,  prepare the wraps.  Put a sheet of nori on a plate, and spread some hummus in the middle. Then, add some basil leaves (optional) and some avocado slices.

Then, add the red onion, and top with argula. (I forgot to take a picture with the arugula on top, but I used about a cup.)

Finally, roll up the nori into a wrap/burrito-like shape, and cut in half for easier eating.

Random-Stuff-From-My-Refrigerator Soup

20 Nov

Perhaps this is not the most interesting or appetizing sounding title for a recipe, but it’s the absolute truth.  I used a base of red beans, their cooking liquid, with some additional water, and added some leftover cremini mushrooms, a few carrots, some frozen corn, and half an onion.  This soup turned out very tasty.  I had a bag of red beans in my freezer, and I soaked them overnight, put them in the crock pot on low, and they cooked while I was at work.  I came home and made this soup within about a half hour.  This is the perfect time of year to make a hearty pot of soup, and this combo turned out to be a winner.

Soups are really excellent ways of cleaning out one’s refrigerator by using odds and ends, especially where vegetables are concerned.  Basically, a soup can be made with any number of combinations of vegetables, grains, beans, herbs, and possibly cheese and/or meat.  I view soups more as a tasty vehicle to get your vegetables easily in one bowl, so I typically keep my soups to the vegetables/herbs/grains/beans combo.

I enjoyed my soup with an Ebenezer Ale from Bridgeport brewery in Portland and a piece of my very own homemade whole wheat baguette with organic butter.  Yum!  Talk about comfort food on a cold day.

Note that my ingredients are approximations–soup is one of those dishes where you can be absolutely flexible on amounts.  Who cares if you don’t have a whole cup of frozen corn?  Use what you have, or, I don’t know, use some frozen peas.

Makes about 4 servings

Ingredients

About 3 cups cooked red beans (adzuki beans are fun), or 2 cans of red beans

2 tablespoons olive oil

1 cup sliced cremini mushrooms

1/2 large onion or one medium onion

3 peeled and sliced carrots

1 cup frozen corn

1 bay leaf

Salt and pepper to taste

Instructions

Heat the olive oil in a soup pot over medium heat.  Add the onions, cook for a few minutes, then add the carrots, mushrooms, and a bay leaf.  Add a few pinches of salt and some pepper.

Cook, stirring every few minutes, for about 5 minutes.  Then add the frozen corn.

Stir to mix, then add the beans, plus about 3 cups of cooking liquid and 3 cups of water, or 6 cups of water if you’re using canned beans.  Add some salt, about 2 teaspoons.  Turn up the heat to high and bring to a boil.  Once the soup boils, turn the heat down to medium and cover.  Cook until the carrots are tender, about 15 minutes.  Once the soup is finished cooking, remove the bay leaf .  When the soup cools a bit, taste to determine if you need additional salt.  Grind some pepper over the top, and enjoy with a salad, some bread, and maybe a beer.  I’m really enjoying the seasonal beers, like Ebenezer.

If you want to make your own refrigerator soup, all you really do is follow these same steps–heat some oil, saute some veggies, add some liquid along with beans and/or grains, bring to a boil, turn down to medium, and cook until the vegetables are tender.  That’s it!