Tag Archives: black beans

Recipe: Black Bean Meatballs

6 Jun

Black Bean MeatballsTime: 30 minutes to prep; 15 minutes to cook

Ingredients (meatballs)

  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 medium jalapeno chili, chopped
  • 2 teaspoons finely chopped ginger root
  • 1 cup loosely packed cilantro leaves
  • 1/4 cup flaked unsweetened coconut flakes
  • 1/2 teaspoon curry powder
  • Salt and pepper to taste
  • 4 cups cooked kasha, cracked wheat, or couscous
  • 2 cups cucumber yogurt

Ingredients (cucumber yogurt)

  • 1 1/3 cup fat-free yogurt
  • 1 1/3 cup finely chopped and seeded cucumber
  • 2 teaspoons dried dill weed

Procedure

  1. Preheat oven to 350 degrees.
  2. Process beans, jalapeno chili, ginger root, cilantro, coconut and curry powder in food processor until smooth. Season to taste.
  3. Shape mixture into about 20-30 meatballs and place on a baking sheet. Bake for 15-20 minutes.
  4. While that’s baking, combine ingredients for cucumber yogurt in small bowl.
  5. When meatballs are cooked, serve over kasha, cracked wheat or couscous. Spoon cucumber yogurt over.

Verdict

Let’s be real: the meatballs look like little turds. It was a different recipe that I thought I could give a try. Visually, it’s not appetizing. Taste-wise, however, it’s not so bad. It actually tastes better reheated. I didn’t have ginger root or coconut flakes, so I used dried ginger and skipped the coconut. I also misread the instructions and only used two tablespoons of cilantro.

The cucumber yogurt serves a couple of purposes. First, the spice from the jalapeno can be overwhelming, but that’s countered by the cool of the cucumber yogurt. Also, the meatballs look awful, so the yogurt dresses up the dish.┬áPlus, I added the roasted Brussels sprouts for my veggies on the plate. It still came out very well. Anywho, I do recommend it, at least to try something new.

Courtesy of 1,001 Low-Fat Vegetarian Recipes (fourth edition)

Recipe: Spinach and Black Bean Enchiladas

23 Oct

Spinach and Black Bean Enchiladas

Time: Prep and cook is about 40 minutes

image

Ingredients

  • 1 pound fresh spinach
  • Vegetable oil spray, if needed
  • 15-ounce can no-salt-added black beans, rinsed if desired and drained
  • 1/2 cup salsa
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 6 6-inch corn or flour tortillas
  • 1/2 cup fat-free or light sour cream
  • 1 1/2 to 2 teaspoons fresh lime juice
  • 4 ounces shredded reduced-fat Monterrey jack cheese
  • 2 medium Italian plum tomatoes, diced
  • 2 green onions, thinly sliced

Preparation

  1. Thoroughly rinse the spinach and remove the stems.
  2. In a large pot, bring several quarts of water to a boil over high heat. Cook the spinach in the boiling water for one minute. With a slotted spoon, remove the spinach. Drain well in a colander. Using the back of a spoon, squeeze out as much liquid as possible.
  3. Preheat the oven to 350 degrees. Lightly spray a shallow nonstick baking pan or casserole dish with vegetable oil spray.
  4. In a medium bowl, stir together the spinach, black beans, salsa, cumin and chili powder. Spoon two heaping tablespoonfuls of the mixture down the middle of one tortilla. Roll the tortilla round the filling, jelly-roll style. Place the tortilla with the seam side down in the prepared baking pan or casserole dish. Repeat the process with the remaining tortillas.
  5. Bake, uncovered, for 15 minutes.
  6. Meanwhile, stir together the sour cream and lime juice. Remove the enchiladas from the oven. Spread the sour cream mixture evenly over the top. Sprinkle with the cheese, tomatoes and green onions.
  7. Bake for five minutes.

Courtesy of Low-Fat, Low-Cholesterol Cookbook (third edition)

Verdict

I make this often, usually using frozen spinach, which works just as well. I also tend to prepare all of the enchiladas, but freeze about half of them for later. It’s an easy recipe and one that’s easy to heat up when you have a few frozen.