Smoky Black Beans

Smoky Black Beans is a great plant base for tacos & veggie bowls, quesadillas, breakfast smash, a real foundation to add what you have and love.  Spice it up more, add herbs, vegetables, mushrooms, tofu, cooked grains, leafy greens.  Serve cooled as a salad base top with avocado, pico de gallo, salsa, feta + rocket, or eat it as is ~ delish! 

 

Make a double batch and use it as a base for different meals for a few days to keep life simple while eating well with whole foods.

  • Prep 5-10 mins
  • Cook Time 10 mins
  • Difficulty Low
  • Serving2- 4
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Vitamins Minerals

Ingredients

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  • 1 tbsp olive oil
  • 2 celery stalks | 1 onion - fine dice
  • 2 - 4 garlic cloves - finely chop
  • 1 pepper | capsicum - fine dice
  • 1 can black beans - drain + rinse
  • 1 -2 tsp smoked paprika
  • ½ - 1 tsp ground cumin
  • 1 tsp oregano - dried
  • ½ - 1 tsp salt + pepper
  • 2 tbsp tamari or soy sauce
  • ¼ cup water

Method

Smoky Black Beans

 

CHOP veg = dice into small squares similar size to the black beans.  Important for texture + cook time 

 

FRYING PAN add olive oil, celery|onion, garlic, diced pepper.  Saute 4 – 6 mins – often stir until peppers start to soften.

 

ADD drained & rinsed black beans + any spices | dried herbs.  Saute 2 min.   ADD any leafy greens

 

ADD tamari | soy sauce + water stir well bean mix will thicken a little & create a sauce 1 min. TASTE adjust seasoning.

 

FOLD IN any fresh herbs you might be using.   Like cilantro –  finely chop the stems & rough chop leaves.

 

SERVE as part of a taco feast or—veggie bowl.

Tips + Suggestions

SPICES add chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger

 

HERBS cilantro, basil, parsley, chives, oregano, thyme.  

 

SWAP black beans for any cooked beans, lentils or grains you like.

 

SWAP peppers for zucchini, summer squash, carrots, sweet potato – cooking times will vary.

 

ADD spinach, kale, swiss chard, peas, corn – add in the last few minutes of cooking.