Black Bean Soup

Soup is a comfort food. I enjoy experimenting with soup recipes and finding ways to incorporate soup into the weekly meal routine. This black bean soup is quick to make and will disappear just as quickly. I suggest making a double batch!

Ingredients:

• 1 1/2 TSP cumin
• 1/2 TSP oregano
• 1/2 TSP paprika
• 1/2 TSP ground pepper
• 1 can tomatoes (I suggest fire roasted or a can with garlic included)
• 3 cups of low sodium vegetable broth
• 4 cups black beans
• 1/2 cup diced onion
• 6 garlic cloves (diced)
• Olive Oil ... just enough to sautee aromatics 
  

Instructions:

• Add the onion, garlic, and spices into a pot with olive oil. Satuee until translucent.
• Add tomatoes, beans, and broth and bring to a boil. 
• Reduce heat and cover. 
• Cook for 20 minutes.
• Add an additional cup of broth if the beans soaked up all 3 cups or you prefer a more liquid consistency.
  

Black Bean, Oats, and Salsa Burgers

Black Bean, Oats, and Salsa Burgers are simple to make and inexpensive. What I love about this dish is that each time you make the burger, you can have a different flavor profile depending on the salsa you use. 

 

You can make the burgers special with the addition of toppings and side dishes. Customize the meal each time you make it!

Ingredients

• 1 cup oats
• 1 cup salsa
• 1/2 cup diced onion
• 4 cloves of garlic 
• 1 cup diced carrot, sweet potato,  zucchini, or red bell pepper
• 1 1/2 cups black beans 
• 1 tsp paprika
• 1/2 tsp crushed red pepper
  

Instructions:

OPTION: you can saute the onion, garlic, and vegetable in a bit of olive oil if you wish, or use them raw

• In a VitaMix or blender add 3/4 cups oats, paprika, and crushed red pepper and pulse 
• Add salsa and pulse
  
• Add onions, garlic, and vegetable and pulse (leaving a bit chunky)
• Add 1 14 cup beans and pulse, leaving slightly chunky
• Add remaining 1/4 cup beans and 1/4 cup oats and fold into the mixture to create layers of texture
• Take out of the VitaMix or blender and shape into patties. Satue in just enough olive oil so it does not stick to the pan. 
• Serve with condiments of your choice and gluten free hamburger bun of choice. 

 

Teff and Black Bean Meatballs

You can use canned black beans or hydrate dry beans for this recipe.

To save time, I prepared a batch of TEFF and BLACK BEANS and am using them in various recipes through the week. 

The meatballs can be prepared and ready to eat in 30 minutes or less. 

Ingredients:

• 1 cup of cooked teff 
• 2 cups of black beans (you can use a combination of black, pinto, and kidney)
• 4 garlic cloves
• 1/2 cup onions/shallots 
• 1 1/2 TBSP Italian seasoning
• 1/4 cup nutritional yeast
• 1/2 TBSP crushed red pepper
• Olive oil ... just enough to cook the meatballs 
• 1/2 cup Sonar! Tortilla Chips (crumbled) NOTE: I used Sea Salt

Instructions:

NOTE: you can saute the onion and garlic in olive oil until translucent OR use them raw. Try it both ways and see what you prefer.

• Combine ingredients into your blender or VitaMix and pulse until combined.I like to leave my meatballs with a few chunky pieces of bean. 
• Shape into meatballs the size you prefer
• Cook in a pan with just enough olive oil so they do not stick or bake in the oven or use an air fryer.

Add to soups, pasta, or eat as a meatball sandwich!

Spicy as You Want Them Black Bean Burgers

I decided to make black bean burgers from scratch. I enjoy the Gardein gluten free, vegan black bean burgers that I have purchased at the grocery store. Since we are trying to stay at home as much as possible, I decided to make my own using the dry black beans I had in the house. I started with two cups of dry black beans and added 4 cups of water and 1 vegetable broth cube to the water. I let the beans soak for the rest of a day and over night. The next day I drained the beans then added them to a pot, added another vegetable broth cube, added water and cooked until most of the beans were tender.

Black Bean Burgers are Easy To Make

Yes, this would be SUPER SIMPLE if you used canned beans. Once the beans are ready, the meal can be ready in no time. The burgers cook relatively quickly and can be served with ketchup and mustard, hummus, or other condiments of choice. The burgers have a good texture and the meal is filling. Make them as spicy as you wish. Make them as big or small as you wish. Make the recipe to meet your needs.

 

 

Ingredients

2 cups black beans (dry) or 2 cans of black beans (drained/rinsed)
4 cloves of garlic
1/2 onion chopped (or one small onion)
2 tsp chili powder
2 tsp cayenne pepper
1 tsp ground cumin
1 tbsp ketchup (or sriracha)
2 tbsp Tamari - gluten free soy sauce
salt and pepper to taste
1 cup gluten free oats
1/2 cup gluten free bread crumbs
(add more  oats/bread crumbs if the mixture is too wet)
NOTE: Increase/decrease spice ratio to change the heat factor to what you prefer.

 

Instructions:

• Add everything but the oats/bred crumbs to a food processor/VitaMix
• NOTE: I tend to pulse to create a smooth yet chunky mixture. You could always reserve 1/2 cup beans to fold in at the end to create the chunky full bean texture in a few bites. 
• Add the bread crumbs/oats slowly so that you do not add too much. You want to thicken the burger without drying it out completely. Add more than suggested or less depending on the moisture content of the beans. 
• Make into patties (size of choice), add a little olive oil to a pan, and fry
• I flattened and flipped after about 10 minutes 
• Serve with condiments/vegetables of choice on your bun and add side dishes of choice. 

Note: My picture is of the burgers as I ran out of buns and used bread...when COVID19 stay at home orders are lifted and stores have more product, I will have gluten free burger buns again!