Archive for the 'beans' Category

Beans with Caramelized Onions and Zucchini

Beans with Caramelized Onions and Zucchini
1 can black beans
1 can white beans
1-2 Tbsp olive oil
1 medium sweet onion, sliced
2-3 medium zucchini, sliced
stevia, honey or sugar
salt and pepper

Rinse and drain the beans and add to a bowl. Add half the oil to a saute pan and add the onion slices. Cook over medium heat until caramelized (might take up to a half hour.) Add to the beans. Add the remaining oil to the pan and caramelize the zucchini (won’t take as long). Add to the beans and onions. Season with a tiny little dash of sweetener (1/2 tsp of stevia or 1 tsp of honey or sugar) and salt and pepper to taste. Mix well.

This is delicious hot, cold or room temperature (I prefer room temp). You could also add some cubed chicken if you wanted more protein or just don’t like a meatless meal.

Black Bean Patties / Black Bean Burgers

These are so good that Patrick took a bite (after I held it out and said “try it. TRY IT. I promise!”) and said “Oh wow those are good!” So there you have it, scientific proof that you have to make these, because they are delicious.

Bonus: look at how many of the ingredients fall on the list of 40 Best Age-Erasing Foods. YOU WILL GET YOUNGER IF YOU EAT THESE!*

Black Bean Patties

1 can of black beans, drained and rinsed

1/4 cup chopped leeks

1/4 cup grated carrots

3 Tbsp tomato paste

3/4 cup oat flour (oats processed in the food processor)

kosher salt

black pepper

lots of parsley

2 Tbs olive oil (more or less, for pan frying)

Plop everything into a bowl and mash a little with a fork so that about half of the beans are mashed and half are still whole. Heat some olive oil in a pan over medium high heat and when it’s ready form four patties. Cook until brown on both sides. Sprinkle just a touch more salt on hot patties.

I ate mine on a big salad of greens, tomatoes, carrots, and a little leftover quinoa.

For each (I didn’t include the olive oil for frying since you can use as much or little as you want:

148 calories
1.35 g fat
27 g carbs
5.6 g fiber
7.8 g protein

*just kidding

Lemony Hummus

I love this hummus recipe because I don’t have to worry about whether or not I have tahini on hand (note: not usually!) and it’s just the right amount garlicky. The extra lemon juice brightens it up and makes you want to eat it with a spoon!

Lemony Hummus

1 can garbanzo beans, drained and rinsed
1 tsp minced garlic
3 Tbl olive oil
3 Tbl lemon juice
1/4 tsp cumin

Puree all ingredients in a food processor, blender, magic bullet, or pulverizing mechanism of your choice.

Healthy Chocolate Cake

I didn’t really believe it at first, but it’s good – really good. You definitely want it to sit overnight before eating it for the best flavor but I promise you, it tastes like chocolate cake!

This recipe is very graciously lifted from Lauren at http://healthyindulgences.blogspot.com/ and I’ve included my own preferences below (e.g. Lauren doesn’t like Splenda, but I prefer it as erythritol makes me a little gaggy. Also, I like eggwhites instead of whole eggs just to keep the calorie count a little lower even though whole eggs makes a cake with better integrity).

Healthy Flourless Chocolate Cake

1-15 ounce can of unseasoned black beans
1 cup egg whites
1 tablespoon pure vanilla extract
1/2 teaspoon kosher salt
5 tablespoons oil
1 cup Splenda
6 tablespoons unsweetened cocoa powder (not dutch processed)
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon water

Preheat oven to 350 degrees Fahrenheit. Put in muffin liners and spray those with extra virgin olive oil cooking spray.

Drain and rinse beans in a strainer or colander. Shake off excess water. Place beans, half of the eggs, vanilla, and salt into a  blender (or magic bullet!). Blend on high until beans are completely liquefied. Whisk together cocoa powder, baking soda, and baking powder. Beat oil with Splenda, add remaining eggs, beating for a minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder and water, and beat the batter on high for one minute, until smooth. Scrape batter into muffin tins and smooth the top. Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles.

Bake at 350 degrees for 25 minutes. Cake is done with the top is rounded and firm to the touch.

Don’t forget to let these sit overnight and then, if you are feel like (and I sometimes do) eat a chocolate cupcake for breakfast! 🙂

Lean Beef Chili

Super tasty beef and bean chili. I like a lot of heat, so I use a full tablespoon of the cayenne pepper, black pepper and chili powder, but if you like a milder heat follow measurements below or adjust to your taste.

Lean Beef Chili

2 lbs 95% lean ground beef
1 bag frozen pepper and onion mix
2 Tbs minced garlic
3 cans no salt added kidney beans
4 cans diced tomatoes
1/2 Tbs cayenne pepper
1/2 Tbs black pepper
1/2 Tbs chili powder
1 Tbs cumin
1 Tbs oregano
1 Tbs marjoram
1 Tbs cocoa powder
1 tsp salt

Spray a crock pot with non-stick spray and turn on high. In pan, cook meat until no longer pink. Drain fat and add meat to crock pot. Cook onion, peppers and garlic until water is cooked off. Add to crock pot. Add drained beans, chopped tomato and spices to crock pot. Stir well and cover.
Cook 3 hours on high.

Makes 12 servings. Each:
223 calories
3 g fat
25 g carb
8 g fiber
23 g protein


Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at http://www.amyella.com
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