How To Use Black Beans To Create Delectable Edibles

27 Mar.

Black beans - nature’s complete nutritious foods loaded with protein, cholesterol free, and they are noted as a quick delicious way to a healthy meal. In all bean recipes, we must always remember to drain and rinse the beans before using. Below I will give you some healthy recipe ideas for your healthy living with black beans.

Black Bean Saute
In a skillet treated with 1 tsp olive oil brown one small onion. Stir in one clove minced, and cook for a minute. Stir in one can 15 - 19 oz of drained and rinsed black beans. Remove from heat and stir in 2 tbsp chopped pickled jalapeno chilies. Healthy recipe makes about 1 3/4 cups and is excellent as a side dish with pork chops.

Black Bean Dip
In and food processor, puree one can beans, drained and rinsed, with 1 tbsp lime juice, 1 tsp freshly grated lime peel and 2 tsp chipotle pepper sauce. From the processor, remove mixture to a small bowl. Stir in 1/4 cup chopped fresh cilantro beans and 2 small Romano or plum tomatoes. Excellent healthy dip. Serve with cut up veggies.

Black Bean Salad
In medium bowl, mix one can beans, drained and rinsed, with 1 cup red pepper, chopped, 1/3 cup fresh cilantro leaves chopped, add one drained 15 1/4 oz corn niblets, and 2 tbsp of Ranch Dressing (calorie-wise).
Black bean salad is excellent side dish for pork chops.

Black Bean Soup
Place 1 cup of salsa into an oiled saucepan (virgin olive of course. Add a pinch of allspice and cook over medium heat for 3 minutes. Stir in 2 cans black beans, drained and rinsed, and 3 cups low sodium chicken broth. Heat to boiling point; reduce heat and simmer 10 minutes. Use blender or potato masher to mash beans rather coarsely.
This healthy recipe makes 6 cups of soup.

Black Bean Chili
In a large olive oiled pan, cook 8 oz lean ground beef and 1 small, chopped onion until beef is browned and onion is translucent which will take 10 minutes. Stir in 2 cans drained and rinsed black beans, one 14 1/2 oz can diced tomatoes with green chilies. Add 1 cup water. Heat to boiling over high heat; reduce to low and simmer 15 minutes, making certain to stir occasionally. Incredibly healthy recipe makes 5 cups of black bean chili.

Black Bean Brownies
Take one recipe of brownies, add 1 can of drained rinsed and mashed black beans. Cook brownies at recommended oven heat 350 degrees until healthy black bean brownies are baked. Cool and serve. Your friends will be amazed at just how tasty these brownies are.

Mango Black Bean Salad
1-15 oz can of black beans, drained and rinsed, add
2 cups diced mango, 1 cup diced sweet bell pepper, 6 green onions sliced thinly, 1/4 cup fresh cilantro leaves, 1/4 cup fresh lime juice, 1 tbsp olive oil,
1 jalapeno pepper with seeds removed and minced, and add sea salt and fresh pepper to taste.

In medium size salad bowl, mix black beans, diced mango, diced sweet red bell pepper, green onions sliced, freshly chopped cilantro leaves, lime juice, olive oil and jalapeno pepper together. Mix gently in salad bowl. Toss salad and serve. Healthy recipes serves 4 - 6 people. This is scrumptious and my favorite.

All of these recipes I have tried myself and truly enjoyed them. Black beans, you can see now, are totally usable and nutritious in many ways.

Because black beans are one of nature’s complete foods, which means it has proteins and carbohydrates (healthy carbs), it is one food that we can get a great deal of nutrition out of and as you can see, there are many recipes for healthy living.

Carole-Anne Stanway has been a creative healthy recipe cook for many years. Learn how you too can make, create and bake many healthy recipes for healthy living at http://www.healthyrecipesforhealthyliving.com

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This entry was posted on Thursday, March 27th, 2008 at 12:00 am and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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