The Beautiful Black Bean

I love black beans!  More and more I find myself using black beans, sometimes as a meat substitute, sometimes as a flour like substance and sometimes just because I like them.  Black beans are a great source of protein, fiber, iron, magnesium, potassium & zinc, they also offer calcium and Omega 3's.

As my knowledge of nutrition increases, I'm finding more reasons to avoid meat and animal products.  From the treatment of animals used for food consumption, to the hormones and antibiotics pumped into them, to the bland taste of store bought chicken, turkey and beef... there are numerous reasons to avoid, if not eliminate animal products from our diets.  It is a common misconception that our bodies require animal proteins, not only is that incorrect, but more and more studies and professional athletes are proving other wise.  I'm not saying you have to go vegetarian or vegan, but cutting back on the meat and dairy could be good for your health.  Plus, there is no question that adding more plant based foods to the Standard American Diet (SAD) is just what the doctor, nutritionist, personal trainer and anyone with common sense ordered.

My family rolls their eyes every time I use the words "vegetarian", "vegan" or "gluten free", but no one turns down these black bean meals that are all of the above.  So I just quit using those words but keep cooking these recipes.  It's a win win.

Grilled Veggie Chili (original recipe from Rachel Ray's "Big Orange Book")

2 Zucchinni, or 4 Squash, or a combination of both- sliced diagonally 1/2in thick
2 Large Bell Peppers- red, yellow, green, or a combination- sliced
1 Cup fresh or frozen corn (off the cob)
1 Onion- peeled and sliced
3 Garlic Cloves- chopped
2 Jalapeno Peppers*- chopped
1 can diced tomatoes*
      *(Instead of fresh peppers, you can substitute a can of tomatoes with chilies)
1 can black beans
2 T. chili powder
2 t. smoked paprika
2 cups vegetable stock or water
Juice of 1 lime, approx 2 T.
Extra Virgin Olive Oil
Sea Salt
Black Pepper

Brush zucchini/ squash, bell peppers, corn and onion with oil, lightly season with salt & pepper.  Grill veggies approx. 4 min per side, until marked and tender.  Remove to a platter & chop*.
In a large pot, heat 2T oil.  Add garlic, jalapenos and tomatoes, cook for 3-4 min, until tender.  Add beans and heat through.  Add veggies, chili powder, paprika, salt and pepper to taste, heat through.  Stir in stock/water and lime juice.  Serve hot.

Top with fresh cilantro, tortilla chips, avocado and/or cheese (if you must).  Or serve over rice.

*If you have picky eaters that snarl at the sign of vegetables, pulse the cooled, grilled veggies in a food processor before adding to the pot.
This recipe is really forgiving, it's a little different every time I make it, depending on whats in the fridge to work with.  You could add carrots to sweeten it up, or eggplant to make it heartier, or take out the veggies that you can't find or don't want.  Get creative!

Black Bean and Corn Salsa
(this recipe is for mostly canned ingredients, be sure to use ingredients with no added salt and use organic when possible)

1 can diced tomatoes
1 can diced tomatoes with chilies
1 can yellow corn
1 can black beans
1 Onion, finely diced
1/2 Cup roughly chopped Cilantro
1 Cup distilled white vinegar
2T.  lemon or lime juice
Sea Salt & Pepper to taste

Drain all canned ingredients.  Mix all ingredients in a large bowl.  Serve immediately or refrigerate for up to a week.

Veggie Sloppy Joes
This is a new one for me but it got thumbs up from the fam.  I love the Latin flavors that usually come with black bean dishes, but it's nice to change it up, this one is a bit on the sweet side but has a kick, like a bar-b-que flavor.

1 T. Olive Oil
1 Jalapeno Pepper seeded & chopped (use less if you don't like it a bit hot)
1 red, green or yellow Bell Pepper seeded and chopped
1 Red Onion chopped
2 Garlic Cloves
1 can Black Beans drained and rinsed
1 t. ground cumin
1 t. coriander
1 can fire roasted diced tomatoes
1 T. brown or raw sugar
1 T. Worcestershire Sauce or Red Wine Vinegar
1 T. Lime Juice
Sea salt and pepper to taste

Heat oil in a large skillet on medium high heat.  Add fresh chopped veggies, cook 7-8 minutes stirring occasionally.  Fold in black beans, cumin, coriander, and salt and pepper to taste.  Stir in tomatoes, sugar, worcestershire or vinegar and lime juice.  Simmer for a few minutes.  Serve over toasted whole grain buns.  For less bread, use just 1/2 bun for an open faced sandwich.  Add toppings as you would for regular sloppy joes.

Black Bean Brownies
My family is split on this recipe.  Zoe and I love them, where as my boys could take 'em or leave 'em.  They're not as sweet as regular brownies and are denser, but sprinkling a little powdered sugar on them might just fool the kids, and husband :)

1 can black beans
3 eggs
3 T. olive oil
4 T. Cocoa powder (Zoe and I like the Dark Chocolate Cocoa Powder, you could also substitute Carob powder)
1 pinch Sea Salt
1 t. pure Vanilla extract
3/4 cup raw sugar

Preheat oven to 350 degrees.  Mix all ingredients in a food processor or blender until a smooth batter.  (stir in nuts if desired).  Grease 9"x9" baking pan, then pour in mixture.  Bake for 30 minutes.  Let cool & top with a bit of powdered sugar if desired.