Healthful Cooking, Mary Carroll

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Black Bean Burritos--uses left over chili, below

Black Bean Chili With Cilantro

Vegetarian Black Bean Soup

 

* Exported from MasterCook *

 

Black Bean Burritos

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Sandwiches

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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4 cups leftover Black Bean Chili with Cilantro

(see separate recipe)

8 large flour tortillas

2 cups shredded low-fat cheese

1 cup shredded lettuce

1 cup chopped tomatoes

2 teaspoons hot sauce

 

Serves 8.

 

Use leftover chili for these tasty and speedy burritos.

 

Heat chili in 10-inch nonstick skillet over low heat until bubbling.

Divide among tortillas. Top with cheese, lettuce, tomatoes and hot sauce.

Roll.

 

Nutrition information per serving: Calories 300, Carbohydrates 39 g,

Protein 16 g, Fat 8 g, including sat. fat 4 g, Cholesterol 15 mg, Sodium

560 mg, Calcium 300 mg, Dietary fiber 5 g. Diabetic exchanges per serving:

2 1/2 bread/ starch exch., 1 lean-meat exch., and 1 fat exch.

 

 

 

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* Exported from MasterCook *

 

Black Bean Chili With Cilantro

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/4 cup dry Sherry or apple juice

1 tablespoon olive oil

2 cups chopped onions

1/2 cup chopped celery

1/2 cup chopped carrots

1/2 cup seeded and chopped red bell pepper

4 cups cooked black beans

2 cups defatted stock

2 tablespoons minced garlic

1 cup chopped canned tomatoes

2 teaspoons ground cumin

4 teaspoons chili powder -- or to taste

1/2 teaspoon dried oregano

1/4 cup chopped cilantro

2 tablespoons sugar or honey

2 tablespoons tomato paste

 

Serves 4 to 6.

 

This is my version of the chili served at Greens restaurant in San

Francisco. It's from my first cookbook, " The Healthy Gourmet " (California

Culinary Academy; 1989).

 

Garnishes: Nonfat plain yogurt, grated onion and shredded low-fat Monterey

Jack cheese.

 

Heat Sherry and oil in large Dutch oven over medium-high heat. Add onions

and saute until soft but not browned, 5 to 7 minutes. Add celery, carrots

and bell pepper and saute 5 minutes, stirring frequently.

 

Add beans, stock, garlic, tomatoes, cumin, chili powder, oregano, cilantro,

sugar and tomato paste and bring to boil. Lower heat and simmer, covered,

45 minutes to 1 hour. Chili should be thick with all water absorbed.

Garnish with dollop of yogurt, onion and cheese.

 

Nutrition information per 1/6 serving: Calories 290, Carbohydrates 49 g,

Protein 14 g, Fat 4 g, including sat. fat 1/2 g, Cholesterol 0 mg, Sodium

775 mg, Calcium 140 mg, Dietary fiber 12 g. Diabetic exchanges per

serving: 1 vegetable exch., 3 bread/ starch exch., 1/2 lean-fat meat exch.,

 

 

 

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* Exported from MasterCook *

 

Vegetarian Black Bean Soup

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 10 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

***CHILI***

2 cups dried black beans

6 cups boiling water

2 large onions -- chopped

6 large garlic clove -- minced

1 green bell pepper -- seeded and diced

1 teaspoon ground cumin

2 medium fresh jalapeño chiles

4 cups defatted stock

1/2 cup Madeira or Sherry -- optional

Salt -- pepper

***GARNISHES***

1 Wedges lime

Minced white onion

Chopped cilantro

Hard-cooked egg -- minced

Chopped red bell pepper

 

Serves 10 to 12.

 

This vegetarian black-bean soup was inspired by Diane and Paul Von Welanetz

who wrote " The Von Welanetz Guide to Ethnic Ingredients " (Warner Books; 1987).

 

To prepare chili, place beans in large Dutch oven and cover with the

boiling water. Let stand, covered, overnight. Discard water and add fresh

6 cups of water; add onions, garlic, bell pepper, cumin, jalapeños and

stock. Bring to boil, then lower heat and simmer very slowly 2 to 3 hours

until beans are very tender, adding more stock if necessary to keep from

scorching.

 

Drain beans, reserving cooking liquid and returning it to pot. Puree

beans, 1 to 2 cups at a time, in blender or food processor, and add to

liquid. (Some beans may be left whole if desired. Add more stock to thin

soup to consistency you prefer.) Simmer 10 minutes.

 

Add Madeira and salt and pepper to taste. Remove from heat. Serve with

garnishes of lime, onion, cilantro, egg and bell pepper.

 

Nutrition information per 1/12 serving: Calories 160, Carbohydrates 26 g,

Protein 9 g, Fat 1 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 350

mg, Calcium 75 mg, Dietary fiber 6 g. Diabetic exchanges per serving: 1

1/2 bread/ starch exch. 1/2 lean-meat exch.,

 

 

 

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