Black Bean Ful Food

BLACK BEAN DIP

Steps:

• Puree two 14-ounce cans black beans (drained and rinsed), 2 minced garlic cloves, 1/4 cup each olive oil and lemon juice, 1 tablespoon white wine vinegar, 1 teaspoon ground cumin and a pinch each of salt and pepper in a food processor until almost smooth. Let sit 15 minutes before serving.

MEXICAN BLACK BEANS

Steps:

• Heat oil in heavy large saucepan over medium-high heat. Add garlic, chili and cumin and sauté 30 seconds. Add beans and broth and cook 5 minutes, stirring occasionally. Coarsely mash beans with potato masher. Continue boiling until thick, stirring frequently, about 10 minutes. Season to taste with lime juice, salt and pepper. Transfer to bowl. Sprinkle with cilantro and serve.

BLACK BEAN FUL

Steps:

• Soak the dried black turtle beans in the water for several hours or overnight.
• Cook the soaked beans in fresh water to cover for 1 1/2 - 2 hours until tender. (Cook fresh favas until just tender).
• Drain the cooked beans while they're still hot and toss them with the olive oil, garlic and lemon juice. The warm beans will readily absorb the flavors.
• Add plenty of salt and black pepper to taste.
• Stir in half of the tomatoes and parsley.
• Taste the ful. It should be lemony and garlicky, not bland. Add more lemon if necessary.
• Turn the ful into a warm serving bowl and top it with the rest of the tomatoes and parsley and garnish it with lemon wedges and hard-boiled eggs if you like.
• Serve warm, but can also be served chilled or at room temperature.

BLACK BEAN BURGER

Steps:

• Put the wholemeal bread and walnuts in a food processor and pulse to make fine crumbs.
• Prick the sweet potatoes with a fork and microwave for 5-10 mins until soft. Cut in half and scrape the cooked centres into the food processor with the bread and walnut crumbs. Make sure the beans are drained thoroughly then add them to the processor with the paprika, cumin, onion granules, and tomato puree. Season generously and pulse until the mixture is mostly smooth and holding together. Divide the mix into 4 patties and chill for 20 mins to firm up.
• Meanwhile make the side salad by mixing the cucumber, carrot, coriander, lime juice and rapeseed oil together. Season and put to one side.
• Heat the oil in a large non-stick frying pan over a medium heat. Add the patties and fry for 4-5 mins on each side until golden and hot through. Place a small handful of rocket into each burger bun. Top with the tomato slices, burgers, and then avocado. Add a dollop of coconut yogurt or burger sauce of your choice. Serve with the carrot and cucumber salad alongside.

BASIC BLACK BEANS

Steps:

• Heat olive oil in large skillet, saute onions, garlic and spices until onions are soft but not clear.
• Add beans and tomatoes, cook until bubbly.
• Reduce heat to low, cover and cook 10 minutes.
• Add salt if necessary.
• Serve over hot cooked rice or cornbread.

FLOURLESS BLACK BEAN BROWNIES RECIPE | NATURALLY GLUTEN FREE

Steps:

• Preheat your oven to 325°F. Line an 8-inch square baking pan with parchment paper. Grease the paper with cooking oil spray, and set the pan aside.
• In a blender or food processor, place the drained and rinsed beans, eggs, oil, vanilla and coffee, and blend or process until smooth.
• In a large bowl, place the cocoa powder, baking soda, salt and brown sugar, and whisk to combine well, breaking up any lumps in the brown sugar.
• Create a well in the center of the cocoa powder mixture and add the pureed bean mixture. Mix until well-combined.
• Add about half of the (optional) chocolate chips to the batter and mix to combine. The mixture will be thickly pourable.
• Pour the mixture into the prepared baking pan and spread into an even layer. Sprinkle the remaining (optional) chocolate chips even on top of the batter, and press down gently to help the chips adhere.
• Place the baking pan in the center of the preheated oven. Bake until the top springs back when pressed gently with a finger (about 25 minutes).
• Continue to bake your brownies until the top is set, and it springs back when pressed gently in the center with your forefinger. And when you shake the pan gently from side to side, it doesn't jiggle at all.
• For cakier brownies, lower the oven temperature to 300°F and continue to bake for another 3 to 5 minutes or until the center is really stable.
• Remove the pan from the oven, place it on a wire rack (still in the pan) and allow to cool until no longer hot to the touch.
• Remove from the pan and slice into squares with a sharp knife. For cleaner slicing, place the bars still in the cooled pan in the freezer for 10 minutes before removing from the pan and slicing.

BLACK BEANS

Steps:

• For the beans: Place the beans in a bowl or pot, cover with cold water and allow to soak overnight. Drain and rinse before proceeding. (Alternatively, add the beans to a medium pot and cover with hot water. Bring to a boil, and then boil for 2 minutes. Turn off the heat, cover the pot and allow the beans to sit for 1 hour. Drain the beans and rinse them with cold water before proceeding.)
• In a medium pot, add the soaked beans, chicken broth, 2 cups water, the garlic, onions and green, red and yellow bell peppers. Bring to a boil, reduce the heat to low, cover and simmer for 1 1/2 hours. Then add the chile powder, cumin and salt and stir. Cover and continue simmering until the liquid level is to your liking, about another hour. Taste for seasoning and add more of what it needs.
• For the fixins: Serve in a bowl with sour cream, cilantro, lime wedges and diced bell peppers on the side.

PORK STIR FRY WITH BLACK BEAN SAUCE

Steps:

• Thinly slice the pork. Add salt, cooking wine, light soy sauce, water (or chicken stock) and white pepper. Message the pork slice for 2-3 minutes until all the juice is well absorbed. Set aside for 10 minutes.
• Add cornstarch and message again. Make sure all the slices are well coated with starch. At last, add 1 teaspoon of sesame oil, mix well too.
• Heat your wok or pan firstly. Add cooking oil to form a 2-3 cm high layer (do not be scared by the oil amount, we do not eat them all). Spread the pork sliced in. Let them stay for 5 to 10 seconds and then quickly fry them until turns pale. Transfer out immediately.
• Remove the extra oil and save them for vegetable stir fries. Keep around 1 tablespoon of oil and fry garlic, ginger and scallion until aromatic. Place fresh pepper sections in to fry for 1 minute or until slightly softened. Return pork sliced in, add dark soy sauce and black beans sauce. Mix well and see if any extra salt is needed. Move out immediately after mixed. Be quick in this process and it is better to finish this within 30 seconds.