All Entries Tagged With: "Black Bean"
How To Make Lime Spiked Black Bean Dip
The next dip which Minoo made in the South Arm Community Kitchen is Lime Spiked Black Bean Dip. This dip is very easy to make and perfect for any casual gathering.
The Lime Spiked Black Bean Dip tastes best at room temperature. This recipe is adapted from myrecipe.com.
Prep time: 15 minutes; Standing time: 30 minutes; Yield: 3 cups
Ingredients
- 2 x 15 ounces cans black beans
- 1 cup grated carrot
- 1/2 cup freshly squeeze lime juice, about 2 limes (we substituted with lemon juice)
- 1/4 cup finely chopped green onions
- 1/4 cup chopped fresh cilantro
- 1 teaspoon minced garlic
- pinch of salt
- 1/8 teaspoon ground red pepper or cayenne
Classic Texas Caviar
During the holiday season, we are often greeted with party food which are high in salt, fat and sugar. This Classic Texas Caviar is a wonderful appetizer for potluck as it feeds a crowd. It is very filling and flavourful, and full of healthy protein and fiber.
The Classic Texas Caviar recipe is adapted from Pam Anderson and it serves a large party. Ken and Frank made this healthy appetizer. Ken and Frank are the oldest seniors in the South Arm Cooking Club for seniors. Can you guess their age?
Ken and Frank are two of the active members of the cooking club. Check back the next post to see if you guess their age right?
Ingredients
- 2 (15.8 ounce) cans black-eyed peas or black beans, rinsed and drained
- 1 (14.5 ounce) can diced tomatoes, drained
- 1 jalapeño, stemmed, seeded and minced, optional
- 1 small onion, cut into small dice
- 1/2 yellow bell pepper, stemmed, seeded and cut into small dice
- 1/4 cup chopped fresh cilantro
- 6 tablespoons red wine vinegar
- 6 tablespoons olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 1/2 teaspoon ground cumin
Quinoa Salad with Mango and Black Beans
The last salad item in the South Arm Cooking Club for Seniors salad cook off was Quinoa Salad with Mango and Black Bean. You can use quinoa as a substitute for rice, or mix it with chopped vegetables, nuts, or dried fruit for a salad. One thing to remember when using quinoa is to wash it thoroughly before cooking. This is because each grain has a naturally bitter coating called “saponin” that needs to be rinsed off.
Jane (also a new member of the cooking club) and Karen prepared this salad which serves 6.
This yellow and red high protein grain is easy to cook and has a moist, fluffy texture.
Ingredients
Quinoa:
- 1 1/2 cups quinoa
- 3 cups water
- 1/4 teaspoon salt
Dressing:
- 2 tablespoons rice, cider, or wine vinegar
- 2 tablespoons vegetable oil
- 1 teaspoon sesame oil
- 1 teaspoon ginger, minced
- 1/2 teaspoon salt
Salad:
- 5 cups cooked quinoa (see above)
- 2 mangoes, diced
- 1 large red pepper, diced
- 1/2 jalapeno, finely minced
- 1/2 cup green onions, finely sliced
- 1 can black beans
Turkey Black Bean Chili
Minoo made a Turkey Black Bean Chili in the South Arm Community Kitchen. I had blogged about 3 other chili recipes here:
Chili is a very versatile dish. You can serve it on it’s own or serve it with bread, noodles or rice. It’s an almost complete meal by itself as it has protein from the meat and beans, and fiber and vitamins from all the vegetables in it.
You can double the recipe to freeze the leftovers in single portion containers or ziplock bags for days that you dont feel like cooking. Defrost it in the refrigerator overnight and reheat on low heat on the stove.
Ingredients
- 2 tablespoons vegetable oil
- 1 lb ground turkey or chicken
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon cumin powder
- 2 tablespoons tomato paste
- 1 can (28oz/796ml) diced tomatoes
- 1 can (19oz/540ml) black beans, drained and rinsed
- 1 small zucchini, cubed
- 1/2 cup corn kernels
- 3 tablespoons chili powder
- 1/4 cup minced fresh coriander or parsley
- sour cream and sliced jalapeno peppers (optional)
This recipe is adapted from Canadian Living.
Quinoa and Black Bean Salad
Quinoa is 100% whole grain and is close to being a perfect food source. Technically it’s not a grain but the seed of a leafy plant related to spinach. Quinoa is an excellent source of protein. A 1/4 cup of Quinoa has a nutritional value of 30g carbohydrate, 3g dietary fiber, 1g sugar, 5g protein equivalent to 12 to 18%), 3g fat and 5mg sodium. According to the National Academy of Sciences, Quinoa is “one of the best sources of protein in the vegetable kingdom”.
Quinoa contains the amino acid lysine which helps the body to produce protein. The World Health Organization has rated the quality of protein in Quinoa to be equivalent or superior to that found in milk products. Therefore, Quinoa is a good source of protein for those who are allergic to cows milk.
Quinoa has been one of the primary foods of the Inca Indians for more than 5000 years. The Incas referred to Quinoa as “Mother Grain”. Most Quinoa is grown in the Andes in South America. Some Quinoa is now being grown in the Colorado Rockies. The fact that Quinoa will grow in extremely poor soil together with its great nutritional value makes it a true super grain to feed the world. However, it is still not a common food that you can find in the supermarket. Minoo bought this 1 kg pack of organic Quinoa from Galloway for $12. Someone in the kitchen told us that you can find Quinoa in the bulk section of Save-On-Foods.
The Quinoa and Black Bean Salad is absolutely great. The Quinoa has a nutty, smoky flavour and is less filling than other grains and pastas.
Ingredients
- 1 1/2 cups Quinoa
- 1 1/2 cups cooked black bean, rinsed if canned (you may substitute black bean with red asuki bean)
- 1 1/2 cups cooked corn
- 3/4 cup finely chopped red pepper
- 1 jalapeno chili, seeded and minced
- 1/4 cup chopped fresh coriander or parsley
Dressing:
- 1 1/2 tablespoons red wine vinegar
- 5 tablespoons fresh lime or lemon juice
- 1 teaspoon salt
- 1 teaspoon cumin
- 1/3 cup olive oil
Click on the link below for the instructions.
Black Bean and Corn Salsa
Minoo made this nutritious and healthy Black Bean and Corn Salsa in the Caring Place community kitchen. This recipe is recommended by the Richmond Health Department’s community nutritionist.
This Black Bean and Corn Salsa is an excellent source of folic acid and fiber. You can make this into a meal by wrapping it up in a flat bread and top it off with some seasoned yogurt. This salad is delicious on grilled chicken or fish.
Ingredients
Salad:
- 1 540ml tin black beans, drained and rinsed
- 1 341ml tin corn kernels, drained
- 1 cup chopped tomatoes
- 1/2 cup chopped green or red bell pepper
- 1/2 cup chopped onion or green onion
- 1/2 cup chopped fresh parsley
Dressing:
- 2 tablespoons vinegar (balsamic, wine vinegar, lemon or lime juice)
- 1 tablespoon vegetable oil (canola, olive, corn, etc)
- 1 teaspoon minced garlic
- 1/2 teaspoon ground cumin
- 1/2 teaspoon hot pepper sauce (optional)
- 1/4 teaspoon salt, black pepper
Instructions
 Cut, chop and dice all the ingredients accordingly. |
 Prepare the dressing in a small bowl by whisking all the dressing ingredients together, until blended. |
 In a large bowl combine the salad ingredients and pour dressing over the salad. Toss to mix.If you would like to bring this salad for a party, keep the dressing separately until they are ready to be consumed. |
Here some tips and options for making this salad:
- no hot sauce – try some red pepper flakes, or finely chop hot pepper
- no fresh parsley – use 2 teaspoons dried parsley, or substitute with cilantro, basil, mint, thyme or oregano
- no bell peppers – try chopping up some celery, zucchini, fennel or carrot
- canned tomatoes will also work when you don’t have fresh ones
- for a hearty meal, add 2 cups of cooked rice, quinoa or bulgur (you’ll have to add more dressing)
- some tasty additions to try:
- toss in some crunchy tortilla chips just before serving
- toss in some sliced olives, or chopped avocado
- crumble some feta cheese on top
- fold in chopped mango for a tropical flavor
Minoo, thank you for sharing such a nutritious recipe.
