We’ve been eating black beans this week, and it’s reminded me what a delicious and healthy food they are—one of the most versatile and most healthy, and an easy thing to keep on hand for an unplanned meal. You can turn them into soup, beans and rice, beans and cornbread, tacos, burritos or quesadillas, bean salad, bean burgers, salsa, add them to a salad, or just use them as a side dish to another entrée. They go well with many things, and can easily be a once-a-week menu item (at least!). Of course it’s nice to cook a big pot from dried beans, but if you haven’t done that you can use canned beans. Here are some easy ideas:
Bake cornbread from your favorite mix or from scratch (here’s a recipe). Chop 1/2 medium onion and sauté in a little olive oil for 4-5 minutes. Add 1 can of black beans and 1 teaspoon of cumin. Stir and heat on low for 5 minutes, adding a little water if needed. Slice warm-from-the-oven cornbread and top with black beans. Optional garnishes: chopped tomato, chopped green onion, and/or a sprinkle of grated cheddar cheese.
Combine 1 can of refried black beans and 1 can of vegetarian black bean chili in a medium saucepan, stir and heat through. Pour over cooked brown rice. Optional garnishes: chopped tomato, chopped onion, fresh cilantro, and/or a sprinkle of grated cheddar cheese.
Heat 1 can of black beans. Chop one avocado, one tomato, and 1/2 red onion. Warm corn tortillas and fill with your favorite combination of the above. Top with salsa. Serve with a side of rice or with fresh cut pineapple chunks.
Chop 1/2 medium onion, 2 cloves garlic, and 1 small zucchini. Sauté in a little olive oil for 4-5 minutes. Add 1 can of diced tomatoes and 1 cup of frozen corn kernels. Simmer for 10 minutes and add 1 can of black beans, drained, 1/2 teaspoon dried oregano and 1/2 teaspoon chili powder. Simmer an additional 5 minutes. This is good served with corn tortillas, tortilla chips, or pita chips.
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