Posts Tagged ‘Black beans’

Black Bean Stir-fry Featuring Broccoli Rabe

Black Bean Stir-fry featuring Broccoli Rabe

Black Bean Stir-fry featuring Broccoli Rabe

There were some terrific cruciferous veggies on the Produce Geek’s pick list this week. Broccoli rabe and cabbage – both excellent stir-fry raw materials!

This week, I created a dish that featured black beans in combination with those healthful vegetables. For a splash of color (and to add sweetness to counter the hint of bitterness that accompanies broccoli rabe), I tossed in some sweet red pepper chunks. As for the seasoning, I kept it simple. The ingredients bring their own distinctive flavors to the plate and require little enhancement. We ate this one without rice or any other grain, but as always, do as you please to please  your own palate!

Vegetarian/vegans: This meal is vegetarian and vegan.

Gluten Conscious: No gluten here! 

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Broccoli rabe – 4 cups, chopped and blanched(to remove some of the bitterness and augment the vibrant green of
    Raw materials for this week's dish

    Raw materials for this week's dish

    the veggie)

  • Green cabbage – 2 cups, chopped into 2 – 3 inch long strips

Other ingredients…

  • Sweet red pepper – 1/4 cup, chopped into bite-sized chunks
  • Fresh garlic – 2 cloves, minced
  • Black beans – 2 cups, cooked
  • Canola oil – 1 Tbsp for prepping pan
  • Sea salt – 1 tsp
  • Paprika – 1/2 tsp
  • Chives – 1 tsp
  • Honey – 1 Tbsp
  • Brown rice – 2 cups (optional)

 Get cooking…

  1. Warm canola oil and garlic in an extra large deep frying pan or wok on medium heat.
  2. When hot, add broccoli rabe, cabbage and red peppers and stir often until tender yet slightly crunchy (approximately 10 minutes).
  3. Lower heat to medium low and add black beans, spices and honey. Stirring until all ingredients are distributed evenly.
  4. Serve on plates all by itself or on top of rice or another grain
Makes 4  servings – Eat well!
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Nearly Naked Southwestern Vegetarian Stir-fry

Nearly Naked Southwestern Vegetarian Stir-Fry

Nearly Naked Southwestern Vegetarian Stir-Fry

Yes, I completely intend to grab attention with the name of this stir-fry! And it really does capture what the dish is all about – the core ingredients are SO full of taste, you really don’t need anything more than a little sea salt and cilantro to top it off.

The Produce Geek’s buying advice this week inspired me to combine jalapeno peppers (use poblanos instead if you’re the heat-sensitive type), tomatoes, and mangos with some other southwestern staples into a stir-fry that is a fiesta of flavor. Made with black and pinto beans, this vegetarian meal has volumes of taste and texture.  

Carnivores: Feel free to substitute lean ground beef for the beans.

Vegans: Simply omit the spoonful of sour cream /yogurt.

Gluten Conscious: You’re already there, just be sure to read the label on your sour cream and yogurt.

Everyone: Enjoy! And subscribe to Eat This Now directly to get the Produce Geek’s expert insight every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Jalapeno peppers – 2 medium, chopped finely w/seeds removed

    Raw materials for Nearly Naked Stir-fry

    Raw materials featuring Produce Geek's picks

  • Mangos – 2 cups chopped, preferably organic
  • Tomatoes – 3 cups chopped (mix orange and red for a splash of color), heirloom varieties if possible, but regular vine-ripened will do nicely

Other ingredients…

  • White mushrooms –  4 cups, sliced
  • Shredded cabbage and carrots (aka slaw mix) – 6 cups (you can shred your own or buy a ready-to-go bag for convenience)
  • Black beans – 1 cup, cooked
  • Pinto beans – 1 cup, cooked
  • Brown rice – 2 cups, cooked
  • Onion – 3/4 cup, chopped finely
  • Garlic – 2 cloves, minced
  • Avocado – 2 small – medium sized, sliced
  • Plain Greek yogurt or sour cream – about 1 cup
  • Canola oil
  • Sea salt
  • Cilantro – flakes or fresh

Get cooking…

  1. Warm approx. 1 Tbsp of canola oil in an extra large deep frying pan or wok on med-high heat.
  2. Add garlic, onion, and jalapeno peppers and fry for approximately 3 minutes until they start to brown.
  3. Lower heat to slightly lower than medium and add slaw mix and mushrooms.
  4. Stir until they start to turn tender – approximately 4 minutes.
  5. Add beans, rice, tomatoes & mango, and stir until all ingredients are warmed and distributed evenly throughout the dish.
  6. Add sea salt and a few pinches of cilantro to taste – and serve it up!
  7. Top each serving with avocado slices and doll0p of Greek yogurt or sour cream.
Makes 4 spicy servings!

Black Bean and Grilled Pineapple Salad with Creamy Chive Dressing

Salad made with Produce Geek's 6.27.2011 postAs usual, the Produce Geek  was spot on with his picks this week. And everything he recommended screamed “summer salad” to me.  This week, I combined black beans and carrot chips with his suggestions of organic romaine hearts, Vidalia onions, grape tomatoes and gold pineapple slices (which my husband grilled to perfection). To top it off – my own-made creamy chive dressing. As you’ll find with nearly all of my salads, they’re meant to be meals in themselves.


 

 

What You’ll Need:


First the Produce Geek’s picks…

  • Fresh gold pineapple slices – 4 one-half inch slices, grilled approximately 3 minutes on each side
  • Grape tomatoes – 2 cups
  • Organic romaine lettuce hearts – 4 cups torn into bite-sized pieces
  • Vidalia onion – 4 slices

Other salad ingredients…

  • Sliced carrots – 2 cups
  • Black beans – 2 cups cooked (I prefer making mine from the dried beans, but canned & drained will do for the sake of time)

Get cooking…

  1. Divide romaine lettuce evenly into 4 servings and place on 4 plates.
  2. Top with grape tomatoes, carrots, and sliced onion.
  3. Add 1/2 cup cooked black beans on top of the veggies in the center of each plate
  4. Cut pineapple slices into bite-sized pieces and  arrange around the black beans
  5. Spoon on Creamy Chive dressing (below)

Creamy Chive Dressing…

Combine the following,  then stir thoroughly and spoon onto your salad plate:

  • Plain Greek yogurt – 3/4 cup
  • Mayonnaise – 1/2 cup
  • Milk – 1/4 cup (possibly less depending on the consistency of the yogurt/mayonnaise, so add a just a  little at a time)
  • Chives – 1 Tbsp
  • Sea Salt – 1/4 tsp
  • Course ground black pepper (or Cayenne if you want to turn up the heat!) – to taste
Makes approximately 4 servings. If prepared according to plan, this one is vegetarian and gluten-free.
A Note from the Author: One of the best things about salads is their versatility…I take no offense if you choose to use an alternate dressing or make other substitutions to make this one your own. In fact, I’d love to hear from you about your variations on this creation – or any other that I post – so please leave a comment!
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