Modern Classics
Black Beans
by Hannah Kaminsky
Though they're just a blip on the legume radar as one of over 400 types of beans in the world, there's something special about the humble black bean. Hungry inhabitants of the Americas have turned to black beans as sustenance for over 7,000 years.
Black beans have traveled the world, making a splash in Indian curries and becoming fermented flavor bombs in Chinese stir-fries, but their heart remains throughout Latin America. Using time-honored flavors as inspiration breathes new life into this staple.
Stewed frijoles are the backbone of many meals, whether part of a complex platter or simply ladled over fluffy rice. They truly shine as a stand-alone Colombian Black Bean Soup, thick and hearty, a complete bowl-in-one meal that essentially cooks itself. Tender plantains add subtle sweetness that balance out the black beans' earthy essence working in concert as a strong base to highlight bold spices throughout.
Mole is simply translated as "sauce" from Nahuatl, the language of the ancient Aztecs, but it's so much more than that. Mole comes in all colors of the rainbow and can be used in every course of a meal. In this case, Mole Enchiladas feature a dark, smoldering cocoa sauce, blanketing simple vegetable enchiladas, baked together for a smoky, spicy finish. Every mole is a little bit different depending on the cook; don't be afraid to tweak seasonings to taste and really make it your own.
When you need chili to wow a crowd, Black Bean Chipotle Chili is your secret recipe. Fiery without being outright alarming, each bite has a comforting, warm heat that slowly grows. Prep ahead for more hearty meals to come; it freezes and defrosts beautifully on demand.
Naturally creamy and tender, Loaded Spanish Sweet Potatoes feature aromatic spices piled inside oven-crisped skins. Textured vegetable protein, TVP, is rehydrated in umami mushroom broth, which tastes exactly like sautéed chorizo, without the meat, of course. Get the whole family together to build their own boat, because they're as much fun to make as they are to eat!
Borrowing from the nuanced seasonings of native Tejanos and the rich tastes of western palates, Tex-Mex Pasta Salad is a mashup of the new and old. Bright and tangy cilantro-lime vinaigrette coats noodles and fresh vegetables in an ode to Southwestern staples. Perfect for late-summer picnics, potlucks, or backyard barbecues, it's a guest welcomed with open arms (and mouths) at all celebrations.
To cook black beans from scratch, you have several options. I prefer to use my pressure cooker, since it's very fast, doesn't heat up the kitchen, and doesn't require any advance planning. Simply place the dried beans in the pressure cooker and cover with at least 5 inches of water. Seal the pot and cook over high pressure for 30 minutes. Let the pressure release naturally for 20 minutes, and drain the excess water.
For stovetop preparation, first soak the beans for at least 4-6 hours. Drain and add to a large stock pot with fresh water to cover. Simmer gently over low heat for 1-11 hours. Drain and enjoy.
Colombian Black Bean Soup
(Serves 6)
1 Tablespoon olive oil
1 medium red onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 plantain, peeled and diced
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon dried oregano
Two 15-ounce cans or 3 cups cooked black beans, rinsed and drained
2-3 cups low-sodium vegetable broth, divided
Ground black pepper, to taste
1/2 cup fresh cilantro, roughly chopped
1 avocado, sliced (optional)
Set a medium stock pot over medium heat. Add oil and onion, sautéing for 8-10 minutes or until lightly browned. Add garlic, bell peppers, and plantains, cooking another 5 minutes, until softened.
Sprinkle in paprika, cumin, and oregano, toasting for one minute to release the aromatic oils, before adding the black beans and 2 cups vegetable broth. Cover, bring to a boil, and reduce the heat to medium-low. Simmer for 20-25 minutes, until the plantains are fork-tender but not falling apart. Season with pepper, to taste.
Transfer about a third of the mixture to your blender and purée until smooth. Return to the pot and cook for another 5 minutes. Thin with additional vegetable broth as needed to reach your desired thickness. Ladle into bowls and top with cilantro and optional avocado. Enjoy hot.
| Total calories per serving: 189 | Fat: 3 grams |
| Carbohydrates: 35 grams | Protein: 8 grams |
| Sodium: 62 milligrams | Fiber: 8 grams |
Mole Enchiladas
(Serves 6)
1 pound zucchini, diced
8 ounces cremini or button mushrooms, diced
1 Tablespoon olive oil
1/2 teaspoon chili powder
Salt and ground black pepper, to taste
One 15-ounce can low-sodium tomato sauce
2 cloves garlic, minced
1/2 yellow onion, diced
1 chipotle canned in adobo sauce plus 1 Tablespoon adobo sauce
1/2 teaspoon cinnamon
1 Tablespoon lime juice
1/4 cup creamy almond butter
1/3 cup natural cocoa powder
12 soft corn tortillas
One 14-ounce can or 1 1/2 cups cooked black beans,
rinsed and drained
Vegan sour cream (optional)
1/4 cup fresh cilantro, minced
Preheat oven to 375 degrees.
On a baking sheet lined with parchment paper or a silicone baking mat, toss the zucchini and mushrooms with oil, chili powder, and salt and pepper, to taste. Spread out evenly in a single layer without having the pieces overlap. Roast for 15-20 minutes, until fork tender. Set aside and lower the oven temperature to 350 degrees.
Meanwhile, prepare the mole. In a blender, purée tomato sauce, garlic, onions, chipotle and adobo sauce, cinnamon, lime juice, almond butter, and cocoa until smooth. Transfer to small saucepan over medium heat and bring to a boil. Simmer gently for 4 minutes and set aside.
Place the roasted vegetables in a large bowl and add the black beans, tossing gently to combine. To assemble, lightly oil a 13- x 9-inch baking dish. Spread half of the mole sauce on bottom. Place about 1 cup of filling in the center of each tortilla, roll, and place seam-side down in the baking dish. Repeat until the filling and tortillas have all been used.
Spoon the remaining mole on top, cover the dish with aluminum foil, and bake for 20 minutes. Uncover and bake 5 minutes more to make sure the edges get nice and crispy.
Drizzle with vegan sour cream if desired, top with cilantro, and enjoy right away.
Chef's Note: For a lower-fat solution to sour cream, simply blend silken tofu with a splash of lemon juice, apple cider vinegar, garlic powder, and salt to taste, until smooth. Store in an airtight container in the refrigerator for up to 1 week.
| Total calories per serving: 330 | Fat: 11 grams |
| Carbohydrates: 53 grams | Protein: 13 grams |
| Sodium: 106 milligrams | Fiber: 12 grams |
Black Bean Chipotle Chili
(Serves 6)
1 Tablespoon olive oil
1 yellow onion, diced
1 green bell pepper, deseeded and diced
1 jalapeño, seeded and minced
4 cloves garlic, minced
2-3 chipotles canned in adobo sauce, minced
1/4 teaspoon salt, optional
2 Tablespoons chili powder
1 teaspoon dried oregano
Two 14-ounce cans low-sodium fire-roasted diced tomatoes
Three 14-ounce cans or 4-1/2 cups cooked black
beans, rinsed and drained
2 cups low-sodium vegetable broth (or water)
1 Tablespoon balsamic vinegar
2 scallions, thinly sliced
Set a medium stock pot over medium heat and add oil and onions. Sauté for 4-5 minutes, until onions have softened and are fragrant. Next, add bell peppers, jalapeños, and garlic. Cook for another 4-5 minutes, stirring frequently, until lightly browned.
Add chipotles into the pot, along with the salt, chili powder, oregano, tomatoes with the juices, black beans, broth, and vinegar. Stir well to combine.
Turn down the heat to low and let simmer gently for 40-60 minutes, allowing plenty of time for the flavors to meld. Stir every 10-15 minutes to make sure that nothing is sticking and burning on the bottom of the pot.
Ladle into bowls and top with scallions right before serving.
| Total calories per serving: 264 | Fat: 8 grams |
| Carbohydrates: 46 grams | Protein: 12 grams |
| Sodium: 258 milligrams | Fiber: 14 grams |
Loaded Spanish Sweet Potatoes
(Serves 4)
4 medium sweet potatoes
1 cup textured vegetable protein (TVP) or textured soy protein (TSP) crumbles
2 cups low-sodium mushroom broth
2 Tablespoons apple cider vinegar
2 Roma tomatoes, diced
3 Tablespoons nutritional yeast
1-1/2 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon dried thyme
1/4 teaspoon ground black pepper
One 14-ounce can or 1-1/2 cups cooked black beans, rinsed and drained
Salt, to taste (optional)
2 scallions, thinly sliced
Preheat oven to 400 degrees.
Leaving the skin on, thoroughly scrub sweet potatoes. Place on a baking sheet at least 1-2 inches apart and roast in the center of your oven for 50-60 minutes, until fork-tender.
Meanwhile, in a medium saucepan combine TVP or TSP with mushroom broth and apple cider vinegar. Set over medium-low heat and simmer 5-8 minutes until all the liquid has been absorbed.
Turn up the heat to medium and add tomatoes, nutritional yeast, and all the spices. Cook, stirring frequently, for 8-10 minutes, until the TVP or TSP is lightly browned and aromatic. Add the black beans and season with optional salt to taste.
When the potatoes are done, slice them in half lengthwise and scoop out the centers. Transfer the flesh to a bowl and roughly mash. Add the TVP or TSP mixture and fold to combine.
Divide the filling among the hollowed-out potatoes, mounding it up high. Top with scallions and serve hot.
Chef's Note: TVP and TSP are made from soybean flour and are sources of affordable meatless protein. They're sold dried as granules, crumbles, and larger chunks. You can find them in most natural foods stores or online.
| Total calories per serving: 339 | Fat: 1 gram |
| Carbohydrates: 58 grams | Protein: 25 grams |
| Sodium: 130 milligrams | Fiber: 16 grams |
Tex-Mex Pasta Salad
(Serves 6)
1/2 pound rotini, bow tie, or shell pasta (gluten-free if preferred)
1 jalapeño, deseeded and minced
1 pint (2 cups) cherry or grape tomatoes, halved
1 cup corn kernels, fresh, canned, or frozen and thawed
1 cup sliced radishes
One 14-ounce can or 1 1/2 cups cooked black beans, rinsed and drained
1/4 cup sliced black olives
2 scallions, thinly sliced
2 Tablespoons olive oil
2 Tablespoons lime juice
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 cup fresh cilantro, roughly chopped
Salt, to taste (optional)
Cook pasta according to package directions. Rinse under cold water, drain, and set aside.
In a large bowl, combine jalapeños, tomatoes, corn, radishes, black beans, olives, and scallions. Add the al dente pasta and toss gently.
In another bowl, whisk together oil, lime juice, cumin, garlic powder, cilantro, and optional salt. Drizzle evenly over the vegetables and noodles, tossing to coat.
Serve right away at room temperature, or cover and chill for 1-2 hours before serving to enjoy cold.
| Total calories per serving: 284 | Fat: 7 grams |
| Carbohydrates: 48 grams | Protein: 10 grams |
| Sodium: 67 milligrams | Fiber: 6 grams |
Hannah Kaminsky is a freelance recipe developer, food photographer, and cookbook author based in Austin, Texas. She's the creator of BitterSweetBlog.com. The Everyday Vegan Cheat Sheet is her ninth cookbook, coming hot on the heels of The Student Vegan Cookbook and Super Vegan Scoops!, both published the year prior.
