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.

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Samosas

Samosas make a great flavorful and also filling appetizer or can even be a meal.  This is a simple recipe due to the egg roll wrappers I used, which are just as delicious as making your own dough but much easier!  I serve them with the Cilantro Mint Chutney.  Yummmm!!!

Samosas

Growing up a bunch of us went to the Hare Krishna temple almost every sunday for their free vegetarian feast and 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 and my friend Janelle and I went to cosmetology school right around the corners so we ate lunch there a lot and the samosas were my all time favorite!

Samosas-1

Recipe: Makes 12 – 15 Samosas

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

Instructions:

Dice and cook potatoes in boiling water until soft but not mushy

Dice carrots into small pieces and steam in a pot of water on a steamer until soft

Measure coriander seeds, cumin seeds, turmeric and garam masala and add to 4 tablespoons olive oil in a sauté pan and cook on med heat for about 5 minutes or until seeds begin to crackle and spices release their fragrances

While spices are cooking (keep an eye on them) chop onions then add to pan along with the salt

 While onions are cooking, finely grate ginger, mince serroenos and garlic

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

 Sauté for a couple of minutes then add the carrots, peas and potatoes then stir thoroughly, cook for 5 more minutes to incorporate all the flavors

 Place a sheet of an egg roll wrapper on a plate and add some filling leaving at least 1/2 inch around

 With your finger spread some water on the bottom edge of the wrapper, flip bottom over about 1 inch over the filling 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 on to 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

 Add about 3/4 inch of grapeseed oil to a pan and place as many samosas that will fi 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.

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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.

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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 all 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.