The Start With series continues this week with canned black beans as our focus. These shiny little beans are also called turtle beans or Frijoles Negros. They are high in dietary fiber (especially soluble fiber), magnesium, protein, folate, and iron. They are also very high in antioxidants, potent cancer-fighting chemicals. And they taste great too! Their mild flavor and texture reminds me of fresh mushrooms. Start with black beans to make fabulous recipes of all kinds.
You can use black beans in so many ways; as an instant pasta sauce along with sauteed onions and some Parmesan cheese, heated with rice and sauteed vegetables for a quick vegetarian entree, or add them to any canned soup to increase fiber and protein content.
Make sure you rinse, drain, and rinse canned black beans before you use them to help reduce sodium content and enjoy their delicious creamy texture and nutty taste. These recipes are all healthy and easy to make and your family will love them.
Start With Black Beans Recipes
- Black Bean Wild Rice Salad
I found some great orzo pasta I ordered from Gristede's that's different from the orzo I buy locally. It's longer and reminds me of wild rice, so I added it to this recipe. It's fabulous!
- Tex Mex Black Bean Wraps
Mash up some black beans and use that for the base of a spicy and creamy sandwich spread.
- Quick Black Bean Soup
Black beans, corn, tomatoes, and spices combine to make a hearty soup that tastes like it was simmered all day. But it's ready in less than 20 minutes.
- Barley Black Bean Salad
Boy, talk about a healthy salad! And the taste and texture is so wonderful too. This salad would also be excellent as a wrap sandwich filling.
- Crockpot Vegetarian Chili
Canned and fresh ingredients make this slow cooker recipe a real winner. Serve it with some hot Cornbread right out of the oven.
- Gazpacho Salad
Black beans combined with celery, bell peppers, tomatoes, and a spicy dressing makes a delicious salad ready in minutes.
- Santa Fe Chicken Casserole
You could leave the chicken out of this recipe and add another can of black beans for a superb vegetarian main dish recipe. This is one of my all time favorite recipes.
- Southwest Cheese Soup
Just five ingredients make this rich and thick soup so easy. Top it with seasoned croutons or crushed blue corn tortilla chips.