Sunday, February 7, 2010
Black beans are a great source of protein, fiber, and iron. These beans provide many benefits and can be used in many ways. You can add black beans to your tacos, create a yummy soup, make burgers, and even bake some brownies. We buy them in bulk, I think right now we have at least six cans in the cupboard, plus I used four cans earlier today. There is no shortage of protein in this house!
Earlier today I needed a quick lunch/snack so I took some leftover peppers and onions, half a can of black beans, and some spinach to create a tasty wrap. Add some salsa and it tastes just like a taco. I wasn't thinking about pictures at the time so you'll just have to use your imagination.
For dinner tonight (and lunch later this week), I created some black bean soup. It is filling and very tasty. I got the recipe off the Internet, but it is 90% black beans and 10% seasonings. It couldn't be easier!
For dessert tonight I had one of the 'Black Bean Fudge Cakes', aka brownies, we made earlier this week. I found the recipe in the latest edition of Clean Eating Magazine, you will enjoy it too!
Black Bean Fudge Cakes
1oz dark organic chocolate
1.5 cups soft-cooked black beans, rinsed and drained
1 egg white
2 tbsp olive oil
1/4 heaped cup unsweetened cocoa (or carob) powder
1 tsp baking powder
1 tsp pure vanilla extract
1/4 cup unsweetened applesauce
1/2 cup raw organic honey (my favorite!!!)
1/4 to 1/2 cups unsalted walnuts, chopped
Step 1: Preheat over to 350 degrees. Mist 8 inch baking dish with cooking spray.
Step 2: Melt dark chocolate in a small saucepan over low heat with 1 tbsp water mixed in.
Step 3: Combine melted chocolate, beans, eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce and honey in a food processor; process until smooth. Stir in walnuts and pour mixture into the baking dish.
Step 4: Bake in preheated oven until the top is dry and the edges start to pull away from the sides, about 30 minutes.
Remember although these are made with black beans, they still have calories. They are a treat to enjoy occasionally- not all day everyday.
And check out this recipe and many more in the latest Clean Eating: