Posts Tagged ‘Black Beans’

D.I.Y. Cinco de Mayo

Wednesday, May 5th, 2021

Today is May 5th, Cinco de Mayo in Spanish.  If you go to the SEARCH box on my Home Page and type in Cinco de Mayo, you will come up with several postings, which I don’t wish to repeat, so I thought I would do a little Cooking with the Strings of Your Apron idea and give you options to make your own tortilla/taco/ wrap.

First, choose an organic grain free or corn wrap. I like the SIETA brand of grain free wraps, either almond (supposedly no bee-killing pesticides from their supplier, which I will double check) or Cassava (pictures) or an organic corn flour. If you choose (whole) wheat, make sure it is organic.

Next, choose your ingredients. They do not need to be what I chose, but I am posting the photo and list for you to consider and then add or subtract items of your choosing. For example, traditional tortillas and tacos are made with rice but I decided to use organic, sprouted quinoa because I forgot to put up the rice before I started assembling my ingredients, and quinoa takes only about 15 minutes. The tri-colors also makes the dish visually attractive. I also used a fresh, chopped organic salsa with multiple ingredients from Mom’s Organic, rather than a jar of salsa that is mostly tomatoes.

Below are my choice of ingredients:

 

On the cutting board are scallions, (non-dairy) cheese slivers, wraps and Castle-Vetrano ripe green olives. (My favorite!)

Next from left to right: yellow bowl of sprouts, orange bowl of artichoke hearts, organic salsa (middle bowl), black beans* and quinoa (Organic and Sprouted) in the two bowls below the olives. *I have tried to sprout black beans with little success, so I do use organic canned beans or organic boxed beans.

The last two larger bowls are mashed organic avocado (with a little lemon juice to prevent oxidation) and organic lettuce.  I assembled the ingredients onto the warmed tortilla wrap like this:

1. First, I spread some mashed avocado on the wrap.

2. Then I placed a leaf of lettuce.

3. Next I added some cooked black beans and quinoa, topping the tortilla with sprouts and scallions. (I placed the olives and artichoke hearts on the side.

4. Then I folded my concoction and enjoyed eating it, with some beans and quinoa falling out of the tortilla because I piled on too much!

(Feel free to add salt, pepper and/or cayenne to your taste. I decided not to use the non-dairy cheese slices and just munched on these.)

Here’s a photo of my lunch, with the (unwrapped) tortilla on the upper left.

 

 

 

 

 

I also cooked an artichoke (upper right), pulling off the leaves and dipping them in the leftover, mashed avocado, and I combined the quinoa with the black beans (lower right hand foto) for another dose of Cinco de Mayo tomorrow.

Happy, healthy eating for this May holiday!

Triple (Sprouted) Bean Protein Bowl

Tuesday, May 21st, 2019

 

Note: Sprouting the beans makes them more digestible, but you are free to use canned beans (with no BPA lining) or frozen beans, or beans in a tetra-pack , such as silken tofu is packaged. Link: Beans – packed with protein – Tetra Pak

Utensils: If sprouting your beans, you will need a jar with a net or a colander. Other utensils: cutting board and knife, large bowl for mixing and one for serving.
Prep. Time: If sprouting your beans, this will take three or four days; otherwise, about 20 minutes.
Cooking Time: About 30 minutes if using sprouted beans; otherwise, no cooking time.
Categories: Vegan, Gluten-Free, Sugar Free and can be Salt Free

This little apron photo tells you that this is a Cooking-by-the-Strings-of-Your-Apron recipe , giving you options or hints that help you create a dish with ingredients of your choice.

Ingredients

6 cups of cooked beans (See below for making sprouted beans)*
(I combined black turtle beans, red adzuki beans, and off white chickpeas (all organic and sprouted)
Any of these. Choose what you like  to eat:
one small shallot, minced
one organic cucumber, scrubbed and diced
2 stalks org. celery, thinly sliced
1/2 org. red or yellow bell pepper, minced
1 org. carrot, scrubbed and grated
pea shoots (chopped) or sunflower micro-greens
bunch of org. watercress, washed and chopped
1 cup org. sugar snap peas, washed and sliced into thirds
1-2 leaves of org. raddichio, sliced thinly
1/2 cup olive or sesame oil
juice of one lemon
organic, washed lettuce leaves for lining bowl (optional)
salt & pepper (optional) or za’atar (herbal spice mix with sesame seeds)

Directions
1. If using sprouted beans,* they can be cooked earlier in the day or even the day before. If using canned or tetra-packed beans, drain and rinse and place in a large bowl.
2. Slice, dice, mince, chop any of the veggies (not the sprouts)  listed above and add to the bowl. Sprouts may have to be cut into smaller pieces, but otherwise just set aside and add after tossing the salad.
3. When all the veggies and beans are in the bowl, toss with olive oil and lemon juice or dressing of your choice. Add salt and pepper, if using, or za’atar. (Or herbs of your choice.)
4. Place salad in a serving bowl. (Feel free to line with lettuce leaves.)
5. Garnish with sprouts and serve chilled or at room temperature.

*To sprout the beans, buy dry beans in health food store. Soak overnight. Drain and place in a colander (Using jars tend to turn larger beans into mush because not enough air to circulate.)
Rinse 2 to 3 times daily, until tails emerge. Sprout for 2 or 3 days , but tails should not be longer than bean itself. Then you can cook the beans separately (dark-colored beans tend to bleed into other light-colored) and freeze, if not using right away. I freeze them on a cookie sheet and then transfer to freezer bags, so they are like marbles, easy to cook a cup at a time.) Sprouted beans are easier to digest and supposedly are considered to be more of a  vegetable with fewer carbs than unsprouted beans.