Healthy Black Bean Skillet Recipes
BASIC SKILLET BLACK BEANS
From "Moosewood Restaurant: New Classics" (C: 2001). Serve it on rice, polenta, or grits, topped with salsa, grated cheese or sour cream and chopped fresh cilantro. You may also embellish with garlic, ground fennel, thyme, chili powder, chiles, chipotles, or cayenne. Can use beans a filling for tacos.
Provided by HisPixie
Categories Black Beans
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- In a covered skillet, heat the oil on medium high heat. Add the onions and sauté for 5 minutes, stirring frequently. Add the cumin and coriander and stir for a minute to toast the spices.
- Add the salsa or tomato juice, stir well and cover; simmer until the onions are soft (about 5 minutes). Add the black beans and simmer until slightly thickened (about 5 minutes). If you like, mash a few times with potato masher. May finish with chopped fresh cilantro.
- OPTIONAL ADD-INS: corn, bell peppers, carrots, celery, squash.
Nutrition Facts : Calories 234.3, Fat 3.3, SaturatedFat 0.5, Sodium 393.2, Carbohydrate 40.6, Fiber 13.4, Sugar 4.5, Protein 13.2
QUICK SKILLET BLACK BEANS AND RICE
This easy, delicious dish is a great way to get healthy whole-grains and fiber into your diet. It could be a vegetarian or meatless main dish or even a side dish. It is simple to prepare and quick. If you like more spice, add a little cayenne.
Provided by Tee Lee
Categories One Dish Meal
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- In large saucepan, heat oil over medium-high.
- Add onion and cook about 3 minutes until tender.
- Stir in remaining ingredients EXCEPT rice.
- Bring to a boil then stir in rice.
- Cover, reduce heat and simmer for 5 minutes.
- Remove from heat and let stand 5 minutes before serving.
Nutrition Facts : Calories 332.1, Fat 5.1, SaturatedFat 0.8, Sodium 251.6, Carbohydrate 62.2, Fiber 10.9, Sugar 6.8, Protein 11.9
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