tempeh-tacos

 

 

 

 

8 ounces tempeh
15 ounce can black beans, drained
1/2 onion, diced
2 cloves garlic, minced
2 tablespoons of the taco seasoning
3 tablespoons water
Corn tortillas
Topping choices: chopped lettuce, salsa, diced avocado, etc.

Taco Seasoning
1 tablespoon chili powder
1 1/2 teaspoons cumin
3 teaspoons Kirkland no-salt seasoning
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon cayenne pepper

Crumble tempeh in large bowl.
Mix 2 tablespoons of the taco seasonings with 3 tablespoons water.
Add to tempeh.
Stir to combine.
In a large pan over medium heat sauté onions and tempeh mixture for 8-10 minutes, or until onions have softened.
Add minced garlic and cook 30 seconds.
Add black beans and cook about 3 minutes, or until heated through.

Assemble tacos
Warm tortillas, if desired, and add tempeh mixture and toppings.

Makes 6-8 tacos

Tortilla and Black Bean Pie

 

 

 

4 flour tortillas (10 inches)
1 tablespoon canola oil
1 large onion, diced
1 jalapeno chile, minced (remove seeds and ribs for less heat)
2 garlic cloves, minced
1/2 teaspoon ground cumin
Coarse salt and freshly ground pepper
2 cans (15 ounces each) black beans, drained and rinsed
12 ounces beer, or 1 1/2 cups water
1 package (10 ounces) frozen corn
4 scallions, thinly sliced, plus more for garnish
8 ounces non-dairy cheddar cheese, shredded (2 1/2 cups)

Preheat oven to 400°

With a paring knife, trim tortillas to fit a 9-inch springform pan.
Use the bottom of the pan as a guide. Set aside.
Heat oil in a large skillet over medium heat.
Add onion, jalapeño, garlic, and cumin; season with salt and pepper.
Cook, stirring occasionally, until softened, 5 to 7 minutes.
Add beans and beer, and bring to a boil.
Reduce heat to medium; simmer until liquid has almost evaporated, 8 to 10 minutes.
Stir in corn and scallions, and remove from heat. Taste and adjust for seasoning.
Fit a trimmed tortilla in bottom of springform pan; layer with 1/4 of the beans and 1/2 cup of cheese.
Repeat three times, using 1 cup cheese on top layer.
Bake until cheese melts, 20 to 25 minutes. Remove side of pan; sprinkle pie with scallions.
To serve, slice into wedges.

Serves 6

Image 5

 

 

 

 

1 cup black beans, cooked or canned
1/4 cup flaxseed
1 garlic clove, minced
2 tablespoons, diced yellow onion
2 tablespoons, chopped sun-dried tomatoes in olive oil
1/2 teaspoon freshly ground black pepper
1 teaspoon chili powder
1/8 teaspoon ground cumin
pinch of sea salt, optional
Condiments – your choice

In a large bowl, mash black beans
Add flaxseed, garlic, onion, sun-dried tomatoes, black pepper, chili powder, cumin and salt, if using
Form into patties.
Spray a grill or skillet with coconut or olive oil
Cook for 5 minutes on each side

Makes 3 burgers

Note: “Meat” can also be formed into “meatballs”. Can be used in tacos. The possibilities are endless.

Balela3

 

 

 

 

 

 

15 ounce can garbanzo beans, drained and rinsed
15 ounce can black beans, drained and rinsed
1/4 cup fresh mint, finely chopped
1/4 cup fresh parsley, finely chopped
1/4 cup chopped onion
1 cup grape tomatoes, halved
1 jalapeño pepper, finely chopped
1 garlic clove, minced
2 tablespoons extra virgin olive oil
1 1/2 tablespoons fresh lemon juice
2 1/2 tablespoons apple cider vinegar
salt and freshly ground black pepper to taste

In a salad bowl, mix the garbanzo beans, black beans, mint, parsley, onion and grape tomatoes.

Place the jalapeño pepper, garlic clove, extra virgin olive oil, lemon juice, apple cider vinegar into a blender. Blend until thoroughly combined.
Pour the dressing over the salad.
Toss to mix.
Sprinkle with salt and pepper.

Serves 4

1 1/4 cup dried kidney beans
1/2 cup dried black beans
1 large onion, chopped
2 – 3 garlic cloves, chopped
1/2 can diced tomatoes (giant sized can, 6 pounds 6 ounces)
1/2 bag frozen corn (12 ounce size)
Salt, pepper, sugar, chili powder, cumin, cayenne pepper to taste

Let beans soak overnight in several inches of water.
Rinse and drain.
Place beans in the crockpot (slow cooker). Cover beans with 1-2 inches of water.
Cook on high for 3-4 hours.
Add onion, garlic, tomatoes, and corn.
Add seasonings to taste.
Cook for 3-4 more hours on high or till beans are soft.

Note: Make another batch with the leftover tomatoes and corn to freeze for
later.
Goes great with cornbread.

Serves 4

3 cups fresh corn kernels
1 jalapeno pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons olive oil, divided
Salt and pepper
1 pound plum tomatoes, chopped
2 cups chopped red onion
1 ¾ cups cooked black beans (or 15 ounce can, drained and rinsed)
½ cup chopped cilantro
5 tablespoons freshly squeezed lime juice
8 corn tortillas

Set broiler rack 5 inches from the broiling element. Spray or use a nonstick roasting pan. Spread out corn, jalapeno pepper, and green pepper in the pan. Drizzle with 1 tablespoon oil, sprinkle with salt and pepper. Broil 3 minutes, stir, broil 3 minutes more. Transfer to bowl. Using the same pan, spread out tomatoes and red onion. Drizzle with 1 tablespoon oil, sprinkle with salt and pepper. Broil 4 minutes, stir, broil 4 more minutes. Add to the other vegetables. Add black beans, cilantro and lime juice to the vegetable mixture. Heat the corn tortillas (until warm but pliable or crisp). Place tortillas on the plate, spoon the vegetable mixture on top.

Serves 4

black bean chili topped sweet potatoes

 

 

 

 

4 large sweet potatoes, washed well (do not peel)
1/2 cup onion, diced
1 1/2 teaspoons olive oil
1/2 cup green pepper, seeded, and diced
1/2 cup Roma tomatoes, seeded, and diced
2 teaspoons garlic, minced
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
15 ounce can black beans, rinsed, and drained
8 ounce can tomato sauce
hot pepper sauce, to taste

Preheat oven to 400°F.

Using a fork, pierce the skins of the sweet potatoes in several places. Place an oven-proof rack on a cookie sheet and place the sweet potatoes on the rack. Bake for 60-75 minutes or until the sweet potatoes feel soft when gently squeezed. While the sweet potatoes are baking, prepare the black bean chili. In a medium saucepan, sauté the onion in the olive oil on medium heat for 3 minutes to soften.
Add the green pepper and saute an additional 3-4 minutes or until the vegetables are tender. Add the tomatoes, garlic, and seasonings, and saute an additional 2 minutes. Add the black beans, tomato sauce, and season to taste with hot pepper sauce, stir well to combine, and simmer the chili for 10 minutes. Taste and adjust seasonings. Remove the saucepan from the heat. When the sweet potatoes are tender, remove the cookie sheet from the oven and leave the sweet potatoes on the rack to cool for 5 minutes. For each serving, place one sweet potato on a plate or in a bowl, split it open, ladle some of the black bean chili over the top, and serve.

Serves 4

1 cup uncooked whole wheat couscous
5 tablespoons extra virgin olive oil, divided
1 teaspoon chopped garlic
1/2 sweet onion, chopped
1/2 cup vegetable broth
1/2 kabocha squash, remove seeds and
cut into 1/2″ cubes (peel only
if not organic.) Butternut squash can also be used
15 ounce can organic black beans (low sodium, if available)
1/4 cup slivered or sliced almonds
1/2 cup chopped fresh basil
1 teaspoon cinnamon, or to taste
Salt, pepper to taste

In a medium saucepan, prepare couscous according to package, then set
aside.
In large saute pan, heat 2 tablespoons olive oil on medium heat. Add chopped garlic and saute until fragrant. Add chopped onion and saute until onions are soft and transparent, about 5 minutes.
Add squash cubes and saute for additional 3-4 minutes. Add vegetable
broth, reduce heat, and cover. Cook for 10 minutes or until squash
is fork tender, stirring halfway through. Be careful not to overcook
the squash or it will turn to mush.
Once squash is tender, add beans and cooked couscous to pan and mix
together.
Remove from heat. Add almonds, basil, salt, pepper, cinnamon, and
remaining 3 tablespoons olive oil. Mix thoroughly and serve hot.

Note: This is a fairly dry couscous. If you prefer a dish that is more moist, squeeze some fresh orange juice over it… Leftovers are really good this way!

1 tube of vegan ground meat
1/2 can of black beans, rinsed and drained (15 ounce size)
1/2 cup of frozen corn
1/4 cup – 1/2 cup salsa
2 tablespoons olive oil

Mix the vegan ground meat through the salsa together thoroughly in a bowl. Mold into patties, as big or as small as you would like. Warm a skillet on medium heat with the olive oil to coat the pan. Add the patties. Cook for about 10-15 minutes, flipping midway through.
These are approximate measurements. You could always add more or less.

Serves 2 – 4