Tag Archives: black beans

Food Matters Project # 17: Vegetable Burritos

Happy Memorial Day!  I hope everyone had a wonderful long weekend, filled with lots of BBQ’s, sun and friends!  It’s also a Food Matter Project day, which means a new recipe inspired by Mark Bittman.

This week Jacqui, from Good Things Grow, chose the recipe from The Food Matters Cookbook.  Jacqui chose the Beans ‘n Greens Burritos, which is a perfect recipe to have endless varieties.  I can’t wait to see what others had made, check out the links under the comments here!

As I was doing our meal plan for the week, and included this recipe, I had a huge craving for eggplant.  So I went with the idea, and combined eggplant with some Mexican flavors.  We always have some kind of beans in our fridge or pantry, so this makes a quick and easy meal.  When I mentioned to Sam what we’ll be having for dinner, he wasn’t too sure about the eggplant in a burrito.  But after the first bite, he was sold!

 

Colorful Vegetable & Bean Burritos
Fifth Floor Kitchen Original

We do like spicy food, so there are red pepper flakes and jalapeños in this recipe, but feel free to omit them if you’re not in love with super spicy food.  You can also decrease the amount of chili powder (to a 1/4 or 1/8 tsp).  This burrito can  have rice mixed in, or served with salsa.  We used Cabot’s Hot Habañero Cheddar Cheese, but feel free to use regular cheddar.

1 eggplant, cut into 1-inch pieces
3 tbsp olive oil
1 tsp salt
1/2 tsp pepper
1/2 tsp red pepper flakes (optional)
1 medium onion, chopped
5 garlic cloves, minced
1 cup frozen corn, defrosted
2 peppers, cut into 1-inch pieces
2 jalapeños, chopped (optional)
1/2 tsp chili powder
1/2 tsp cumin
black beans (cooked or canned)
1 cup chopped cilantro
1 cup cheddar cheese, grated
tortillas

Preheat oven at 400ºF.  Spread eggplant pieces onto a baking pan, drizzle with 2 tbsp of olive oil.  Then sprinkle with 1/2 tsp salt, 1/4 tsp pepper, and red pepper flakes.  Using your hands, mix the ingredients together so each eggplant piece is covered with olive oil and the spices  Once the oven is preheated, roast for 30 minutes.

In a saucepan, heat up 1 tbsp olive oil.  Then add in the onion, sauté until it is translucent, about 5 minutes on medium heat.  Add in the garlic, and cook for another 2-3 minutes.  Then add in the corn, pepper and jalapeños.  Add in the chili powder, cumin, 1/2 tsp salt and 1/4 tsp pepper.  Stir well while cooking for about 5 minutes.

Once everything has cooled, mix together the eggplant, vegetable mix, black beans and cilantro in a large bowl.  Add the mixture into a tortilla wrap, sprinkle with cheese, and then fold together and serve.

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Mexican Meatballs with Rice

When I was making our grocery list over a week ago, I mentioned to Sam that I was planning to make meatballs.  To his surprise, they were Mexican-flavored meatballs.


These were a great alternative to enchiladas or tacos.  Something a little different, but still having the spicy, Mexican flavors.  Rather than using breadcrumbs, I used oats (the same one’s we use of oatmeal)- and it was still just as tasty.  Feel free to play around with the heat items (jalapeño, habañero or red pepper flakes) to your preferences.  We didn’t have fresh cilantro, which definitely would have made this dish better, but I used some dried cilantro and it worked out fine.

Mexican Meatballs with Rice
Adapted from: Branny Boils Over
Serving: 5 (5 meatballs; 1 1/2 cups of rice)

1 cup of dried rice
1 lb ground turkey
2 eggs
1 onion, finely diced
2 garlic cloves, minced
1/4 cup oates
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp cayenne
1/2 tsp red pepper flakes
1 tsp salt
1 tsp pepper
6 tbsp olive oil
14 oz can of chopped tomatoes
1/2 tsp dried cilantro
1 habañero, chopped
1 jalapeño, chopped
1 can of 12 oz black beans
juice of 1/2 lime

In a small pan, heat up water and add rice.  Heat up the rice until it is soft.

In a large bowl, combine the turkey, eggs, onion, garlic and oates.  Then add 1/4 tsp of each: chili powder, cumin, cayenne and red pepper flakes.  Then add 1/2 tsp of salt and pepper.  Mix all of the ingredients well, and shape them into individual meatballs.  I had made about 25 of them, each were the size of golf balls (or smaller).

In a cast iron skillet or large saucepan, heat up about 4 tbsp of olive oil.  Add about 10 meatballs at a time (if you have smaller pan, don’t add as many meatballs).  Let them sit on each side until they brown, for about 3 minutes.  Cook it on all sides until they feel firm.  When you take them out of the pan, place them on a plate with a paper towel (soaks in the extra olive oil).

In a separate saucepan, heat up about 2 tbsp of olive oil.  Add the tomatoes, cilantro,  habañero, jalapeño, black beans and rice.  To give it some flavor, add 1/4 tsp of each: chili powder, cumin, cayenne and red pepper flakes.  Then add 1/2 tsp of salt and pepper.  Heat it up for about 3-5 minutes, until most of the tomato juice is absorbed.  At the end, add the lime juice and stir it into the mixture.

Finally, serve the rice mixture on a place, and add some meatballs on top.  Feel free to add cheese if you’d like, although we enjoyed it without.

Black Bean Citrus Salad

Corn is just overflowing at our farmer’s market.  This summer we’ve been trying to eat mostly fresh ingredients (lots and lots of tomatoes!), and corn is a summer-must-eat on my list.  So when I was browsing the Eat, Live, Run blog, I noticed Jenna posted a great lunch salad and it had corn- I was excited.

Naturally, I assumed you’d have to cook the corn, and then add it to the salad.  Boy, was I wrong!  Yes, you can eat raw corn- I never knew that.  And it’s so delicious, clearly I’ve been missing out.

If you’re like me, you might ask how this is possible.  What you have to do is peel of the corn husks, peel of the silks (the hairy stuff) and wash the corn.  Cut off an inch off of the pointy side of the corn, so you can set it down on a flat surface.  Grasp the stalk end holding it vertically over a cutting board, and carefully slice downward over the cob cutting off the kernels.

Great salad that incorporates the fresh vegetables available this month, and it’s very healthy!

Black Bean Citrus Salad with Quinoa
Adapted from: Eat, Live, Run

1 cup quinoa, uncooked
2 15oz cans of black beans, drained and rinsed
1/2 red onion, diced
1 large grapefruit, divided into segments & chopped
1 red bell pepper, chopped
3 ears of fresh corn, kernels chopped off
1 jalapeño, optional
1/4 cup cilantro, chopped
juice of 2 limes
3 tbsp olive oil
1/2 tsp salt
1 large avocado, diced

Cook quinoa per package directions.  Once cooked and cooled, add to a large bowl.

Into the bowl, add the: black beans, red onion, grapefruit segments, bell pepper, corn kernels, jalapeño and cilantro.  Toss well to combine.

In a small bowl whisk together the lime juice, olive oil and salt.  Pour dressing into the bowl, and toss well to combine.

Once you divide the salad over bowls or plates to serve, top off with avocado pieces.

Corn & Black Bean Burger with a Fresh Carrot Salad

As I’ve mentioned (probably numerous times) we don’t have a grill here.  I like burgers.  There is something amazing about a fresh bun, tomato and an onion.  Although it’s unfortunate that we don’t have a grill, it is fantastic that it forces us to make different kinds of burgers.  There are so many to choose from, and there are different variations.  Some might not be very pretty to look at, but they are all full of flavor.

Now, when you think of a burger, the side that goes with it is usually fries.  Trying to be healthy, and take advantage of all of the fresh vegetables that are around, I try to find other options.  This was very colorful and light carrot salad, so perfect to go with a filling burger!

And remember, this is great for any friends that are vegetarians!

Corn & Black Bean Burger
Adapted from: Eat, Live, Run

1-2 jalapeños, roughly chopped
4 garlic cloves, minced
2 cans of black beans, rinsed & drained
2 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp ground pepper
1 tbsp flaxseeds
1/2 cup Panko breadcrumbs
2 tbsp tomato sauce
1/2 cup of frozen corn, defrosted
2 tbsp olive oil
4-6 burger buns
4-6 slices of onion
4-6 tomato slices
1 avocado, sliced
burger condiments of your choice

Add the jalapeños and garlic to a food processor and mince finely.  Add 1 can of beans, cumin, salt, chili powder and ground pepper, pulse the processor some more until the mixture looks like a bean dip.

Transfer the bean mixture to a bowl, then add: flaxseeds, Panko breadcrumbs, tomato sauce, corn and the second can of beans.  Stir everything until it is well blended.  Make patties out of the mixture, we made 4 (very) large one’s.  I think 6 is actually the more appropriate size.

Heat the olive oil in a skillet over medium heat.  Add the burgers (we had 2 at a time) and fry for about 5 minutes on each side.

We served the burgers on a fresh bun, with onion slices, tomato slices avocado slices.  Feel free to add ketchup, mustard or other condiments.

Fresh Carrot Salad
Adapted from: So Good and Tasty

4-6 carrots, peeled and shaved
3 tbsp olive oil
4 garlic cloves, minced
2 tsp cilantro, minced
3 tbsp parsley, minced
1 tsp salt
juice of 1 lemon
1 tsp cayenne pepper

Combine all of the ingredients, but the carrots.  Whisk together.  Then pour over the shaved carrots.  Toss well, and then put into the fridge for at least 30 minutes.  Enjoy when chilled.

Southwest Pasta Salad

Marathon training has started, only 118 days until the Marine Corps Marathon!  Which means Saturday’s start early, and lunch becomes significant.  During the rest of the year, on the weekends, we tend to have a bigger breakfast, which then leads to a skipped lunch and early dinner…or something along the lines of that.

Since we ignore weekend lunches, I need some quick and healthy ideas.  It’s probably not a good idea to do a long run, and then fill my tummy with some greasy stuff, right?  This salad was great: easy to make, delicious to eat and nutritious.  And when you’re like me, the Mexican flavors are always welcome in my tummy.

Since it is 4th of July weekend, some of you might be picnicking- well this would be a great addition.  This can be made a day ahead and takes almost no time.  In addition, pasta salads are always liked by many.

Southwest Pasta Salad
Adapted from: Aggie’s Kitchen

1/2 box spiral pasta (or other fun shapes)
2 tbsp olive oil
4 garlic cloves, minced
1 white or yellow onion, chopped
1 tsp chili powder
1 tsp dried cilantro
1 red bell pepper, chopped
1 jalapeño, chopped (optional)
1 15-oz can of black beans, rinsed
2 tomatoes, chopped
1 tsp salt
1 tsp pepper
1/3 cup cilantro, chopped

Cook pasta according to directions on the box.

Heat the olive oil in a skillet, then add the onion and garlic.  Cook for a couple of minutes until the onion turns translucent.  Add the chili powder and dried cilantro, stir well.  Then add the red bell pepper and jalapeño.  Cook for another couple of minutes.  Finally, add the black beans- cook and stir this mixture for 3-4 minutes.

Finally, add the pasta and vegetable mixture into a bowl.  Add the tomatoes, cilantro, salt and pepper.  Toss the salad well.  You can serve it warm, or you can put it in the fridge for some time to cool it off.