This spicy stew recipe is packed with protein from black beans and amaranth grain.

Red peppers, beets and cilantro add color and flavor.  This special grain (technically a seed) was famously cultivated by the Aztecs and the nutritional benefits of amaranth are outstanding. Similar to quinoa, these tiny beads of protein fluff up when simmered in water in with a short cooking time. Amaranth is gluten-free and can have up to 8 grams of protein per serving.

Like quinoa, amaranth can be bitter if not rinsed properly so make sure to soak the amaranth grain in a bowl of water for a minute before cooking. When cooked the consistency can be more gelatinous than quinoa and takes some getting used to. To get all the nutritional benefits without sacrificing flavor, throw some amaranth into a spicy black bean stew. Don’t forget to pre-soak the black beans overnight!

Amaranth is available in most health food stores and or online, but quinoa makes a suitable substitute for this recipe.

Mexican Black Bean Stew Recipe with Amaranth Grain

Serves 8 

Ingredients 

4 cups vegetable broth
2 tablespoons olive oil
1 1/2 cups dried black beans (soak overnight in 4 cups of water)
2 large tomatoes
1 cup amaranth
1/2 + 1/2 teaspoon salt
3 cloves garlic, finely chopped
1 yellow beet, peeled and chopped (red is fine in a pinch)
1 tablespoon cumin
1 dried ancho chili (or New Mexican red chili)
1 red onion, finely chopped
1 bell pepper, finely chopped
2 shishito peppers or 1 jalapeño pepper, finely chopped
3 tablespoon smoky hot sauce (like Buffalo or Tabasco)
1/4 cup chopped cilantro
1 avocado, thinly sliced

Directions 

First, soak the black beans overnight in a large pot covered by 2 inches of water. Rinse the beans a few times in cold water just before use and place the pot with the beans, 1 teaspoon salt and 4 cups of fresh water on the stove. Cover, cook over high heat until the water boils, then reduce heat to a simmer. Cook for 40 minutes, then drain beans and set aside.

Roughly chop the tomatoes on a dinner plate and slide all of the pieces, juices and seeds into a bowl. Using your hands or a wooden spoon, smash the mixture until you have only small 1-inch pieces floating in tomato juice.

Rinse the amaranth in a small bowl under cold water. Add 1 cup amaranth to 3 cups water in a saucepan with a lid. Bring to a boil and then simmer for 20 minutes or until most of the water has been absorbed. Set aside.

In a large pot with a lid or dutch oven, heat the olive oil over medium high heat. Add the onion, garlic, chopped beets, shishito and red peppers and 1/2 teaspoon salt. Cook for 5 minutes then add the cumin and crumble the chili into the pot, discarding the stem. Add the tomatoes and juice to the pot and cook for 5 more minutes, stirring occasionally.

Add the black beans and vegetable broth to the pot and bring the stew to a boil. Then add the amaranth, turn down the heat to a simmer and cook for 25 minutes. Add the hot sauce just before serving and place a few slices of avocado and a sprinkle of cilantro in each bowl.

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Photos by Ally-Jane 

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This black bean dip recipe is a vegan version of a party favorite.

Dips are what make parties so much fun – mostly because there are plenty to choose from and each is condensed with flavor. Unfortunately, most dips are also condensed with calories. One bite can often mean 100 calories, so in no time at all, you have racked up the calories without even realizing it. This black bean dip recipe is a bit different. It’s packed with veggies, spices and herbs and completely nixes the heavy ingredients, such as cheese, sour cream or excessive oils.

The great thing about this recipe is that you can adjust its thickness and chunkiness depending on its purpose. As a dip, it’s great thick, but you can easily convert it to a soup by adding more liquid from the beans. It can also be slathered into a soft tortilla and accompanied with other add-ins to make for a delicious Mexican wrap. This black bean dip recipe is incredibly versatile and packed with enough flavor to turn any dish from zero to hero. Enjoy with low-salt baked tortilla chips!

Vegan Black Bean Dip Recipe

Makes 1.5 cups

Ingredients

• 30 ounces (4 cups) cooked black beans (about 2 cans worth), drained and rinsed
• 1/4 cup reserved black bean liquid
• 1 shallot, peeled
• 1 small tomato
• 2 garlic cloves, peeled
• 1/4 jalapeno, seeded
• Small handful of chopped fresh cilantro
• Juice of 1 lime
• Juice of 1 lemon
• 1 teaspoon cumin
• 1/2 teaspoon sea salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon black pepper
• Garnish: chives

Directions

Toss all ingredients into a high-speed blender or food processor. Pulse until it reaches the consistency you like. Add more or less of the liquid from the beans to attain desired consistency as well. I like mine a little chunky and thick. Adjust spices to taste. Garnish with chopped chives. Serve with vegetable crudites or low-sodium baked tortilla chips.

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Photo Credit: The Delicious Life

The post Vegan Black Bean Dip Recipe with Cumin and Citrus appeared first on EcoSalon.

Here’s the perfect scenario—a dense, moist brownie packed with cocoa polyphenols and bean nutrition—protein, fiber, and even antioxidants! The beans replace the grains and some of the fat in this gluten-free, egg-free black bean brownies recipe. I guarantee that nobody will guess the magic ingredient—black beans—in this delicious treat. What a great way to get kids (and grown- ups!) to eat their beans.

Makes 16 servings (one 2 by 2-inch brownie each)

Black Bean Brownies Recipe

Ingredients

Nonstick cooking spray
One 15-ounce (425 g) can black beans, no salt added, rinsed and drained (or 1¾ cups cooked)
½ cup (170 g) honey or agave nectar
½ cup (43 g) unsweetened cocoa powder
2tablespoons chia seeds (see Notes on page 139) 1 teaspoon pure vanilla extract
3tablespoons canola oil, expeller pressed
½ teaspoon baking powder
½ cup (85 g) dairy-free, dark chocolate chips
½ cup (58 g) chopped walnuts

Directions

1.Preheat the oven to 350°F (180°C). Spray an 8 by 8-inch baking dish with nonstick cooking spray.

2.Place the black beans, honey, cocoa powder, chia seeds, vanilla, canola oil, and baking powder in a blender. Process until smooth. Scrape down the sides halfway through blending if needed.

3.Pour the batter into the prepared baking dish.

4.Sprinkle the chocolate chips and walnuts evenly across the top of the brownies.

5.Bake for 45 to 50 minutes, until the edges pull away from the side of the pan and the brownies are firm.

6.Cool for a few minutes, and then slice into 16 squares.

Note: This makes a chewy, moist brownie.

Per Serving: 149 calories, 3 g protein, 20 g carbohydrate, 8 g fat, 2 g saturated fat, 3 g fiber, 11 g sugar, 99 mg sodium

Star nutrients: magnesium (10% DV), manganese (14% DV)

 Recipe from “Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes“, copyright © Sharon Palmer, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

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Photo credit: Heather Poire

The post Black Bean Brownies Recipe: Gluten, Dairy and Egg-Free appeared first on EcoSalon.

Grilling isn’t sport for the meat-savvy only. Next time you whip out the grill this summer, bring a few vegan and vegetarian options to the party. And why not start with a veggie burger recipe?

Alongside vegetables, prepare this veggie burger recipe, and you’ll even have meat lovers asking for seconds. Full of protein and fiber, this recipe fills you up but doesn’t weigh you down. Enjoy!

The base for this veggie burger recipe, and what makes it a protein powerhouse, is the combination of quinoa and black beans. Quinoa has 9 grams of protein per cup and contains all of the essential amino acids, making it a complete protein. Quinoa is also rich in fiber and digests slowly to provide a feeling of fullness. It helps keep you “regular”, contributes to liver health with it vitamin B and folate content, and offers 15 percent of the U.S. recommended daily allowance of iron in just one cup, helping to deliver oxygen to the blood and boosting energy and brain power.

Black beans regulate blood sugar levels, are packed with soluble fiber, have anti-inflammatory properties, are full of antioxidants, contribute to nervous system health, and are a rich source of molybdenum, which has detoxifying properties.

Grilled Veggie Burger Recipe

Serves 4

Ingredients

• 2 cups cooked black beans (about one can)
  
• 1/2 cup cooked quinoa (prepared according to package directions)
• 1/2 teaspoon cumin
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon paprika
• 1/2 teaspoon sea salt
• 1 tablespoon nutritional yeast
• 1/2 teaspoon Dijon mustard
• 1 tablespoon extra-virgin olive oil

Directions

Prep the quinoa and set aside. It’s better to work with it while it is still warm (wetter). In a medium bowl, combine the beans and cooked quinoa with the remainder of the ingredients.

Use cleans hand to mix the ingredients together, mashing the beans as you go, either with your hands or mashing with a fork. This should form a paste-like mixture that is easy to form into patties. Add a little  extra water or oil if you need to the patties to stick tighter. 

Divide the mixture into four equal balls, and pat each down into a patty to desired thickness.

Brush both sides with olive oil and place patties carefully on a grill. Cook for about 3-5 minutes and then turn, cooking for another 2-3 minutes. Serve on a whole-grain bun or tomato slice alongside fresh greens and other fixings, such as avocado, mustard, and red onions.

Photo Credit: GlowKitchen

The post Make, Eat, Repeat: Vegan Grilled Veggie Burger Recipe appeared first on EcoSalon.