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Friday Foodie: Black Bean Soup

Friday Foodie: Black Bean Soup

This is one of my all time favorite soup recipes, adapted from the Vegan Piggy, a blogspot that has been inactive for several years now. I changed up the amount of broth, the tomatoes and spices a bit.  It is definitely a very tasty, easy to make, delicious soup.

One thing about my videos, I do them as they come. I don’t set a stage or anything like that. I’m cooking just like you are sometimes, in pajamas early in the morning (that would be in this video for sure), or in the evening, tired at the end of a long day. Life happens and taking time to cook, means you fit it in where you can. The great thing about soups, they are easy to do in the morning, as you can chop up everything, throw it in a pot and let it simmer while you dress for work. Ladle some up into a jar, throw the rest in the fridge for later, and you walk out the door with a great lunch. Add an apple and cut up veggies, and you are well fed. Then you have lunch for the week, or dinner the next night.

Here’s the video and the printable recipe is at the bottom.

If you like this video, please share it with your friends by clicking on the buttons below. Enjoy!

Friday Foodie: Black Bean Soup
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
This is a hearty, tasty, healthy soup. Easy to make, it provides you with the beans you need and a few other veggies.
  • 1 lb black beans, soaked, rinsed and cooked. OR 4 cans of black beans, rinsed
  • 3 C. Vegetable Stock
  • 1 Can Organic Diced Tomatoes with green chile (without chile is fine too)
  • 2 Tbs. water
  • 4 Cloves Garlic, minced
  • 1 Medium yellow or white onion, diced
  • 2 Carrots, peeled and sliced
  • 2 t. Cumin
  • ½ - 1 t. Chili Powder, depending on how hot you desire
  • 1 t. Smoked Paprika
  • Salt and fresh ground pepper to taste
  • ¼ - ½ C. cilantro
  1. Place one third of beans and tomatoes in blender, and process until smooth.
  2. Heat a heavy frying pan on medium heat.
  3. Once hot, add water and chopped onions and carrots.
  4. Sauté for five minutes.
  5. Add garlic and sauté until an additional two minutes.
  6. Add broth, spices, bean puree and the rest of the beans to the mix.
  7. If you like a more brothy soup, add ½ - 1 cup more stock.
  8. If you like a thicker soup, reduce broth from 3 cups to 2 cups.
  9. Reduce to very low heat.
  10. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan.
  11. Before serving, add fresh cilantro.
  12. This soup tastes great with a small scoop of brown rice.
  13. Serve with a small salad for a completely satisfying meal.


burrito w cowboy salsa

Friday Foodie: Healthy Breakfast Burrito

Wondering what happened to the Friday Foodie? I was waylaid with a cold and a few other happenings, that kept me off the computer for a few days. But better late than never, right? Here’s the last in the breakfast series:

Breakfast burritos are easy to make healthy, but just as easy to make in a not so healthy manner. Loading them up with cheese, eggs and potatoes, is not so good. Avoiding the fat and cholesterol are important when preventing Type II Diabetes. So try this for a change of pace as a healthy, filling way to start your day.

To remove excess salt, rinse a can of black beans OR any bean of your preference.

rinsing beans

Heat the beans with a couple of tablespoons of low sodium vegetable broth or water. Add a teaspoon of cumin and 1/2 teaspoon of chile powder. I used green chile powder in mine today. I also chopped up some red onion and tossed that in, though you can add any kind of onion. If using green onions, scallions, chop them and layer them on the burrito.

beans w onions cumin green chile powder

I also heated up some brown Spanish rice I had made earlier in the week. (I’ll share this recipe with you in the future.)

spanish rice

Chop some cilantro. I learned a great trick from a colleague, Elizabeth Rider. I keep my cilantro in a jar of water in the crisper drawer. I have had this cilantro for over a week, and instead of getting slimy and brown, it has stayed fairly crisp and definitely fresh.


Heat a whole grain tortilla over the gas burner (do not attempt this if you have sensitive finger tips or not sure how to do it. I have touched hot plates, pans, etc. so much as a cook in my life, my finger tips don’t notice the heat.) or heat in a dry pan or on the shelf of a hot oven. Heat until soft, which only takes a few minutes.

heating tortilla on gas flame

Layer tortilla with beans, rice, salsa, cilantro and roll up. I wrap each in foil to keep warm while I made additional burritos and put the fresh food away. This also sets the burrito and makes it easier to eat.

burrito w cowboy salsa

What? No cheese? Yes, no cheese. We are a nation addicted to cheese and it is not healthy for us. I’ll do a post on this soon to give you my reasons. Afraid you’ll miss the cheese? Add more seasoning and salsa and you won’t miss a thing!

Fold up bottom of tortilla first.

first fold in burrito

Then fold in one side, tucking in filling as you go and then fold over the last side.

bean bkfst burrito

What makes this a breakfast burrito? Eating it for breakfast! There is nothing special about breakfast foods, so chose something that is dense in nutrients and full of fiber. This will keep the hunger at bay until lunch. Additionally, by eating breakfast, studies show you will eat 20% fewer calories throughout the day. Pick something healthy and hearty and enjoy a great day!

Friday Foodie: Healthy Breakfast Burrito
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4
A hearty burrito that is great for breakfast, but can be enjoyed for any meal of the day.
  • 4 whole grain tortillas
  • 1 can of black or pinto beans, drained and rinsed
  • 2-3 Tbs of vegetable broth
  • 1 tsp cumin
  • 1 tsp chile powder (or ½ c chopped green chile)
  • ¼ c chopped onion
  • 1 c Spanish brown rice
  • ½ c salsa
  • ½ c chopped scallions
  • ½ c chopped cilantro
  • optional: sliced avocado
  1. Heat beans in vegetable broth over medium/high heat
  2. Add cumin and chile
  3. Stir in onion
  4. Once hot, set aside
  5. Heat tortillas either one at a time over gas flame OR on rack in 400 degree oven
  6. Layer ¼ c Spanish rice down center of tortilla, stopping an inch from the bottom
  7. Layer ¼ of beans down rice
  8. Layer with 2 tbs salsa
  9. Sprinkle with scallions if using
  10. Layer with 2 Tbs of cilantro
  11. Add a few slices of avocado if using



Green Eggs and Beans

Friday Foodie: Green Eggs and Beans

This is a super simple breakfast that is unbelievably delicious by itself or served on toast or tortillas. I came up with this idea after laying in bed one morning thinking about a recipe I had seen with eggs cooked in salsa. I decided to experiment and see what I could come up with and this is the result: Green Eggs and Beans! It’s a healthy, hearty way to start your morning!

Pre-heat oven to 375 degrees. Spread a can of refried black beans or pinto beans in the bottom of a ten inch oven proof skillet. (Use a deep dish pie pan if you don’t have an oven proof skillet.) I rubbed just a hint of olive oil over the bottom of the skillet to keep the beans from sticking. A non-stick spray is fine too.

Pour a jar of salsa verde over the top of the beans. Make four indentions with a spoon, pressing the indention down into the beans, but don’t go to the bottom of the skillet.

Carefully break the eggs, one into each indention.

eggs in salsa verde wells

Bake ten to twelve minutes, just until the whites turn white.

eggs cooked

As soon as the whites actually turn white at about the ten to twelve minute mark, remove from oven and spread with green onions and an ounce of good quality shredded cheddar cheese. Too much cheese and you end up with a not so healthy dish.

Return to oven for two to ten minutes, depending on how hard you like the yoke of the egg. I like mine runny, but overcooked these a bit. Next time I would have a total of no more than fifteen minutes from start to finish.

Green Eggs and Beans

Serve by itself, on toast or on crisp corn tortillas. Sheer morning yumminess!

Green eggs and beans on toast

Have a great weekend! Enjoy!

Friday Foodie: Green Eggs and Beans
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 2 - 4
Super simple hearty skillet breakfast of beans, eggs and salsa verde.
  • One can refried black beans or pinto beans, non-fat variety
  • One jar salsa verde
  • Four high quality eggs
  • Four scallions chopped
  • One ounce high quality cheddar cheese, shredded
  1. Preheat oven to 375.
  2. Prepare ten inch oven proof skillet with non-stick spray or thin coat of olive oil.
  3. Spread beans on bottom of skillet.
  4. Pour salsa verde on top of beans.
  5. Make four indentions in the salsa, pressing down into the beans, but not to bottom of pan.
  6. Gently crack one egg into each indention.
  7. Bake just until whites turn whites and eggs are set.
  8. Remove from oven and spread with green onions and cheese.
  9. Return to oven and cook for another three to ten minutes, depending on the desired doneness of the eggs.
  10. Serve alone or on top of toast or on a bed of crisp corn tortillas.
  11. To crisp corn tortillas, cut into wedges, bake on a cookie sheet at 400 degrees, for five to ten minutes, being careful not to burn.


Baked NM bean enchiladas

Friday Foodie: New Mexico vegetarian enchiladas with red sauce

If you live in New Mexico, you know the official state question is: Red or Green! I love them both, but have certain dishes on which I want each one. This is one of my all time favorite recipes using red sauce made from sun dried Chimayo red chile. Give this one a try; you won’t be disappointed!

Chimayo sun dried red chile powder and chopped onions

Start with 1/3 – 2/3 cups of red chile powder, depending on the level of heat desired. Finely chop half an onion.

Saute onion

Saute onion and a couple of cloves of garlic in 2 tbs. of water.

Red chile powder mixed into onion

Add red chile powder and 1 tsp Mexican Oregano.

vegetable broth added to red chile mixture

Add vegetable broth and simmer for twenty minutes or so, until reduced by 1/3 and sauce has thickened.

black beans spread onto blue corn tortillas

Layer 1/4 of sauce in bottom of casserole, top with blue corn tortillas and spread 1/3 of black beans on tortillas. Add chopped onions and any other chopped vegetable desired to each layer. I usually use zucchini, but had none on hand this time.

cheese and onion layer

Layer 1/3 cheese on top.

red sauce

Layer with another 1/4 of sauce.

enchiladas before the oven

Layer with remaining sauce.

Baked NM bean enchiladas

Bake until edges begin to brown and cheese is bubbly in the center.

Serve with a side salad for a delicious healthy meal!

Peace and Enjoy!

Friday Foodie: New Mexico vegetarian enchiladas with red sauce
Recipe type: Dinner
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4-8
Chimayo sun dried red chile sauce on a stack of blue corn enchiladas, layered with black beans, onions, veggies and cheese.
  • 2 tbs. water
  • ½ cup minced white onion
  • 2 cloves garlic, minced
  • ⅓-2/3 cup red New Mexican chile powder (Chimayo is my fav)
  • 2 cups vegetable broth
  • 1 cup water
  • ½ teaspoon dried oregano, preferably Mexican
  • ½ teaspoon salt
  • 6-12 blue corn tortillas (depending on size of casserole)
  • 1 can black beans
  • 1 can refried black beans
  • ½ an onion, chopped
  • 1 chopped zucchini, or any other vegetable(s)
  • 4-6 ounces of grated cheddar cheese without BHT
  1. Prepare chile sauce (can be made a few days ahead if desired.)
  2. Chop onion.
  3. Place 1½ quart sauce pan on stove and heat on high.
  4. When water will skate across pan, add 2 Tbs. of water and onions.
  5. Reduce heat to med. and sauté onions until soft.
  6. Add garlic and sauté one additional minute.
  7. Add chile and spices.
  8. Stir until onions are well coated and then add liquid.
  9. Bring just to a boil, then reduce heat and simmer for twenty minutes, stirring occasionally.
  10. While sauce is simmering, chop onion for enchiladas.
  11. If using a full dozen tortillas, choose an 8X8 casserole. (tortillas may overlap some)
  12. If reducing by half, use a casserole that will hold two tortillas. (may overlap slightly)
  13. Spray casserole with non-stick cooking spray.
  14. When sauce is ready, ladle a ½ cup or so in bottom, enough to thinly coat dish.
  15. Line with tortillas.
  16. Spread ⅓ of refried beans on enchiladas and sprinkle with ⅓ of whole beans that have been rinsed and drained.
  17. Layer with ⅓ onions and other vegetable(s) of your choice.
  18. Layer with ⅓ of grated cheese.
  19. Layer with ¼ of sauce.
  20. Repeat three times and pour remaining sauce over entire casserole.
  21. (If using smaller casserole, pour enough sauce to cover and reserve remaining for another use.)
  22. Bake in 400 degree oven for 30 mins.
  23. Serves 4 to 8 depending on whether 6 or 12 tortillas were used.