Something magical happens with the marinade and oven roasted beans and mushrooms. There are quite a few ingredients in the marinade, but it only takes a few minutes to put together; the rest of the dish is hands-off ~ the benefits of oven roasting!!
I love this dish; it is healthy, nutrient-dense with a good balance of vegetables and plant protein – swap vegetables according to what you have and the season.
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 foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
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Smoky Roasted Mushrooms & Black Beans Tacos
PREHEAT Oven 400 F | 200 C. Line a sheet pan with parchment paper.
FINELY CHOP lightly crush fresh garlic + fresh thyme.
IN A BOWL, mix all smoky marinade ingredients + chop garlic and thyme.
DICE MUSHROOMS a similar size to beans. Drain & rinse Black beans. MIX into the marinade, stirring well.
SPREAD mushrooms bean mix in an even single layer on the sheet pan.
ROAST 20mins. STIR & roast 10mins until cooked = mushrooms golden & beans have great chewy & soft textures.
REMOVE from oven. STIR in greens the residual heat will lightly cook the greens.
TASTE and adjust seasoning. PLATE with the fresh herbs you are using.
**GREENS use whatever is in season – kale, spinach, bokchoy, asparagus, beans, peas – all thinly | finely chopped
* MUSHROOMS use crimini | baby bello or oyster or chestnut or shitake with stems removed.
SWAP black beans for chickpeas, pinto, kidney, adzuki or black soybeans.
*SWAP Asparagus for peas, finely diced zucchini, summer squash, corn kernels, leafy greens = follow the seasons.
ADD 1 cup finely chopped spinach, kale, swiss chard with asparagus if you like.