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.
- Serves2- 4
- Cooks in 10 mins
- Prep time 5-10 mins
- 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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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.
Chef tips + Ingredient Swaps + Ideas
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.
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