black beans

  • Black Bean Burgers with Kefta Spices

    Black Bean Burgers with Kefta Spices
    15 ounces cooked black beans
    ½ cup chopped fresh parsley or cilantro
    1 small onion
    1 teaspoon ground cumin
    1 teaspoon ground paprika (sweet or smoked)
    ½ teaspoon ground pepper
    1 clove garlic, peeled
    1 teaspoon pure olive oil
    2 egg whites
    ½ cup breadcrumbs, whole wheat
    Salt to taste

     

    Place onion and garlic in a food processor, and process until fine. Add ½ of the black beans and oil. Process until beans are of mashed consistency. Place in a medium mixing bowl and add remaining beans, spices, breadcrumbs, parsley, and egg whites. Mix thoroughly, cover, and refrigerate for at least an hour. This allows the flavors to blend and moisture to be absorbed by the breadcrumbs. If too wet, add more breadcrumbs. Shape into eight small patties, packing firmly. Sauté on medium-high heat until browned on both sides. Lower heat to warm and heat through. Serve with the topping of your choice. The bean patties may be frozen in a tightly sealed bag. Browning the burger before freezing allows the beans to firm for later use on an outdoor grill.

  • Black Bean Salad

    1 15-ounce can black beans, drained, rinsed, and chilled
    1 mango, diced
    1/2 red bell pepper, diced
    1 scallion, sliced thinly
    2 tablespoons extra-virgin olive oil
    2 teaspoons red-wine vinegar
    1 to 2 teaspoons minced jalapeno
    1/4 teaspoon dried cilantro
    Salt to taste
    2 tablespoons crumbled goat cheese

    Mix everything but the cheese in a bowl. Allow to marinate in the refrigerator for an hour before serving for best flavor. Add cheese just before serving.

    nutrition info per serving (4): 271 calories, 10 g fat, 3 g saturated fat, 7 mg cholesterol, 12 g protein, 35 g carbohydrates, 11 g fiber, 28 mg sodium

  • Black Bean Soft Tacos

    Tofu Sour Cream
    1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
    1/2 teaspoon sugar
    1/4 teaspoon salt

    Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.

     

    Tacos
    8 corn tortillas (6-inch)
    1 1/2 cups Vegetarian “Refried” Beans made with black beans*
    2 cups Low-Fat Guacamole**
    1 cup no-sugar-added tomato salsa
    4 cups finely shredded green cabbage or lettuce
    1 cup Tofu Sour Cream

    Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!

    Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium

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