Homemade Black Bean Recipe

 Homemade black beans are yummy, nutritious, very easy and inexpensive to make!

Homemade-Black-Beans

I make a pot of these every week so needless to say we eat a lot of black beans.  We eat them in burritos or by themselves we obviously drain them with a slotted spoon so there is always bean broth left and I use it along with some of the beans and make a soup out of it.  Just add some tomatoes, maybe some roasted poblano, Hot Sauce de Arbol y Ancho and/or Pico De Gallo then top it with some cheese and you have an instant soup.

Black-Beans

Recipe:  8 – 10 Servings

  • 4 Cups Organic Black Beans
  • 12 plus 6 Cups Filtered Water
  • 4 – 8 Whole Garlic Cloves
  • 1/2 teaspoon Chili Peppers Flakes or 2 -3 whole dried chilies like new mexico, habanero, ancho or !0 arbol
  • 1 Tablespoon Sea Salt or to taste

Instructions:

In a 5 1/2 quart pot put small hand full of beans in the pot at one time, making sure there are no rocks. Then rinse the beans and add the water, garlic and chilies.

Bring to a boil on medium high heat boiling for approx. 45 minutes or until water starts to evaporates and add more water then cook for another 45 minutes or longer still checking on water levels.

* Add Sea Salt to taste AT THE END or they will be tough.

Taste to see if soft, if so turn heat down to medium and add salt to taste and let cook for 5 more minutes to infuse salt.

It depends on how old the beans are as to how long it will take to cook, older beans will take longer.

* If you have a problem with gas after eating beans. Try soaking dried beans in water for at least six to eight hours before cooking to reduce gas formation.

 Or place beans in a sauce pan with cold water, cover and bring to a boil. Turn off heat and let sit for an hour.

 Health benefits:

Black beans are high in cholesterol lowering dietary fiber, 1 cup of cooked beans provides you with over 1/2 of your daily requirements and reduces blood cholesterol that helps prevent heart disease.   The fiber supports the digestive tract and the colon, which helps constipation, diverticulitis and other gastrointestinal disorders.  They also maintain normal blood sugar levels, helping to prevent diabetes.   Black beans are a very good meat substitute because of their 15 grams of protein in 1 cup and contain only trace amounts of saturated fat and no cholesterol.  They contain phytochemicals, substances found only in plant foods that help fight cancer and other chronic diseases.  They increase energy with the good amounts of iron in them and have more antioxidant activity than other types of beans. They neutralize cell-damaging free radicals that may help lower the risk of heart disease, cancer, and other diseases.  Black beans are also rich in B vitamins, Folate, potassium (helps regulate your blood pressure and heart rate), magnesium, calcium (builds and maintains bones) and other heart-healthy nutrients.

Baked or Fried Samosas in Eggroll Wraps

Samosas make a great flavorful appetizer or can even be enjoyed as a meal.  This is a simple recipe due to the egg roll wrappers I used, which is much easier!  I serve them with this Cilantro Mint Chutney.  Yummmm!!!

Samosas

Growing up a bunch of us use to go to the Hare Krishna temple almost every sunday for their free vegetarian feast.  At first there were just a few of us but over time the upstairs balcony was full of friends and friends of friends.  Then they started to charge 2$ which was still a great deal.

 Across the street they had a Indian restaurant named Govindas.  My friend Janelle and I went to cosmetology school right around the corners so we ate lunch there quite often, and the samosas were my all time favorite!

Samosas-1

Recipe: Approx. 10 – 12  Samosas

  • 3 Medium to Large Potatoes – about 1 1/2 pounds
  • 1 Carrot – about 3/4 cup
  • 1/4 Cup Expeller Pressed Grapeseed Oil
  • 1 Tablespoon Coriander Seeds
  • 1/2 Teaspoon Cumin Seeds
  • 1/2 Teaspoon Garam Masala
  • 1 Teaspoon Turmeric
  • 1/2 White Onion
  • 1 – 2 Serrano Chilis
  • 2 – 3 Cloves Garlic
  • 2 Teaspoons Fresh Ginger
  • 1/4 Cup Minced Fresh Cilantro
  • 1 3/4 Teaspoon Sea Salt
  • 1 Cup Frozen Peas
  • 12 – 15 Large 4 by 4 Egg Roll Wrappers
  • 6 Tablespoons Butter or Coconut Oil – for baking
  • Grapeseed Oil – for frying

Instructions:

Dice potatoes and add to a pot of water then bring to a boil and continue to boil until tender but not mushy.

Slice carrots into 1/4 inch rounds then cut the disks into quarters.  Steam in a pot of water on a steamer until soft.

Measure coriander seeds and pulse in a coffee grinder a few time to just crack the seeds up a bit (you can leave them whole too), add to a sauté pan along with the cumin seeds, garam masala and 1/4 cup oil.  Cook on med heat for about 5 minutes or until spices release their fragrances.

While spices are cooking (keep an eye on them) dice the onions then add to pan along with the turmeric and salt.  Turn heat down to medium-low. Cook until onions are soft. (about 10 – 12 minutes)

 While onions are cooking, finely grate ginger with a micro planer, mince serroenos and garlic.

Make sure and stir onions and when they are soft and translucent add ginger, serranos and garlic.

 Sauté for a couple of minutes then add the cilantro, carrots, peas and potatoes then stir thoroughly, cook for 10 more minutes to incorporate all the flavors.

Melt the butter or coconut oil. Reserve.

 Place a sheet of an egg roll wrapper on a plate and add some filling leaving at least 1/2 inch around.  Shape filling into a triangle with the point on the top.

 With your finger spread some water on the bottom edge of the wrapper, flip bottom edge over the filling about 1 inch and press the corners together.

 Spread water on 3 remaining edges using the water as a glue to stick together then fold right corner over and sealing the edge onto the folded over part.

 Then fold left corner over and seal forming a triangle.  Press down edges softly but making sure it is sticking good and continue with the rest.  Don’t let them sit out to long or they will dry out.

Baked

Pre-heat oven to 400 degrees.

 Brush the melted butter or coconut oil onto both sides of the samosa with a pasty brush or your fingers.

Place samosas on a parchment lined baking sheet.

Bake for 12 – 15 minutes then flip for about 4 minutes or until golden.

Fried

 Add about 3/4 inch of grapeseed oil to a pan and place as many samosas that will fit and fry until the bottom is golden.

Flip them over and fry the other sides then remove when evenly golden.

Place onto a few sheets of paper towels to remove excess oil and they are ready to eat!!!

The cilantro mint chutney is the perfect dipping sauce.

Health benefits: 

Potatoes are a good source of essential iron, which supports red blood cell function bringing oxygen to your tissues. They are a good source of vitamin C and have significant amounts of copper and zinc. The copper keeps your nervous system healthy and boosts the immune system also helping your body absorb iron.

Roasted Poblano Cilantro Quesadilla

You won’t believe how delicious this quesadilla is! Everything tastes good with roasted poblano in my opinion though.  It goes perfect with the homemade Black Beans, Pico de Gallo and/or Hot Sauce de Arbol y Ancho.

Roasted-Poblano-Cilantro-Quesadilla

Roasted Poblano Cilantro Quesadilla-Recipe at cali-zona.com

Recipe: Makes 2 Quesadilla

  • 2 Poblano Peppers – roasted & chopped
  • 1/2 Cup Cilantro Leaves
  • Quesadilla Cheese or Jack Cheese – shredded
  • 2 Flour, Spelt, Whole Wheat or Gluten Free Tortillas
  • 2 Tablespoons Extra Virgin Olive Oil

Instructions:

Roast the peppers – How to Roast Peppers.

Remove stem and seeds then cut peppers into small cubes.

I used a cheese called quesadilla which taste like a cross between jack and mozzarella.

Shred the cheese.

Put about 2 tablespoons olive oil in a pan then place two tortillas in the pan.

Coat one then flip them both over to coat the other tortilla.

 Place oily sides of tortillas together and coat each of the tortillas other side then heat until slightly cooked.

 I like to heat the tortillas this way because it slightly cooks the insides and allows you to cook the outside as little or as much as you like.

Flip tortillas so uncooked sides are on the outside.

Take one tortilla out for a minute and put cheese on half of the cooked side, add poblano peppers and cilantro then fold.  Repeat with the other tortilla.

 You can add more cilantro and poblano if you like.

Flip a few times to evenly heat.  When golden they are ready to eat!  Serve with Refried Beans or Black Beans.

 It is good with Pico De GalloRoasted Poblano Cilantro SalsaHot Sauce de Arbol y Ancho and Chipotle Hot Sauce.

Health Benefits:

Poblano Peppers are extremely high in vitamin C;  just one pepper has 95% of your daily value. They are great for your immune system; poblanos help reduce inflammation like in arthritis and asthma. They contain lycopene (a powerful antioxidant, giving many fruits and vegetables their color, especially tomatoes), which is great for the prevention of cancers in the bladder, prostate, cervix and pancreas. They are also helpful with increasing oxygen so the body can burn more calories 20 minutes after eating peppers.

Cilantro is an immune-booster that helps detoxify the body by loosening them from the tissue, binding to and pulling out toxins and heavy metals.  It helps promote a healthy liver function and is an overall digestive aid.  It is a powerful anti-inflammatory that may help symptoms of arthritis and joint pain. It also helps with insulin secretion and lowers blood sugar. It is rich in antioxidants, essential oils, vitamins (one of the richest herbal sources for vitamin K), and dietary fiber.

Black Bean And Pureed Roasted Red Bell Pepper Soup

This is packed with flavor and healthy ingredients.  The pureed roasted red bell peppers, pico de gallo and the tomatilla salsa verde add a whole other dimension to it.  It’s one of the best black bean soups I have ever had, which makes it really hard to stop eating! : )

Black-Bean-and-Pureed-Roasted-Red-Bell-Pepper-Soup

I had made pico de gallo and tomatillo salsa verde for some other meals and had left overs so I made up this soup which was perfect for the cold weather we have been having.  It is good the way it is but I do like to add some cheese on top!

Black-Bean-and-Pureed-Roasted-Bell-Pepper-Soup

Recipe – 10 to 12 servings

  • 5 Cups Black Bean Broth (water of Beans)
  • 4 Cups Homemade Black Beans
  • 2 Red Bell Peppers
  • 1 Yellow Bell Pepper
  • 1 – 2 Jalapeno
  • 1/2 Cup Corn
  • 1 Cup Pico De Gallo
  • 1 Cup Tomatillo Salsa Verde
  • 2 Tablespoons Extra Virgin Olive Oil
  • 2 Cloves Garlic
  • 1/4 Teaspoon Cumin
  • 2 Teaspoons Paprika
  • 2 Teaspoons Sea Salt or to taste

Instructions:

Make the Homemade Black Beans and then measure the beans and bean broth and add to a large pot.  (can be made the day ahead)

Roast all the peppers, make the pico de gallo and tomatillo salsa verde.  (can be made the day ahead)

Add all peppers in a food processor except the yellow pepper, puree and add to the black beans.

Dice the yellow bell peppers and add to the black beans along with the pico de gallo, tomatillo salsa verde, corn and spices. 

 Black beans are high in cholesterol lowering dietary fiber, 1 cup of cooked beans provides you with over 1/2 of your daily requirements and reduces blood cholesterol that helps prevent heart disease.   The fiber supports the digestive tract and the colon, which helps constipation, diverticulitis and other gastrointestinal disorders.  They also maintain normal blood sugar levels, helping to prevent diabetes.   Black beans are a very good meat substitute because of their 15 grams of protein in 1 cup and contain only trace amounts of saturated fat and no cholesterol.  They contain phytochemicals, substances found only in plant foods that help fight cancer and other chronic diseases.  They increase energy with the good amounts of iron in them and have more antioxidant activity than other types of beans. They neutralize cell-damaging free radicals that may help lower the risk of heart disease, cancer, and other diseases.  Black beans are also rich in B vitamins, Folate, potassium (helps regulate your blood pressure and heart rate), magnesium, calcium (builds and maintains bones) and other heart-healthy nutrients.

Bell Peppers are matured green bell peppers and have more nutrition as they mature.  They are super high in vitamin A which helps to support healthy eyesight, especially night vision and are extremely high in vitamin C, so much so they have twice as much as an orange which makes it really good for the skin.  Red peppers are one of the highest veggies in lycopene, and have been successfully tested in the prevention of many cancers.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are also a good source of fiber, folate, vitamin K, molybdenum and manganese.

Boston Baked Beans

Robby’s family is from Massachusetts where Boston baked beans originated.  I have never made them before and of course I had to create my own recipe.  He told me they were spot on!  Love it when that happens!

Boston-Baked-Beans

Homemade-Boston-Baked-Beans

Recipe – 6 – 8 servings

  • 2 Cups Dried White Beans
  • 1 Yellow Onion
  • 2 Cloves Garlic
  • 1/3 Cup Dry White Wine (optional)
  • 3/4 Cup Tomato Sauce
  • 1/2 Cup of Bean Water
  • 2 Tablespoons Molasses
  • 2 Tablespoons Maple Syrup
  • 2 Tablespoons Extra Virgin Olive Oil
  • 2 Teaspoons Liquid Smoke
  • 2 1/2 Teaspoons Dried Mustard
  • 1 Tablespoon Paprika
  • 2 Teaspoons Sea Salt

Instructions:

Check beans for rocks then rinse and put in a pot and add water 1/4 inch from the top boil 1 hour to 1 1/2 hours until soft and add water as needed.

When beans are soft strain saving 1/2 cup of the bean water, put aside.

Put beans into casserole dish with a lid.

Mince the onion and garlic then saute with 1 tablespoon olive oil until soft then add wine sand reduce until syrupy and add to beans.

In a sauce pan combine all other ingredients and bring to a boil.

Pre-heat oven to 325 degrees.

Pour onto beans and cover with the lid then set on middle shelf in oven.

Bake for 45 minutes without stirring.

Take lid off and bake for 15 more minutes.