Posts tagged black beans


Black Bean & Mango Salsa

This makes a perfect football dip for veggies and chips. Serve it as a side dish for tacos or enchiladas. Make it your own by using pineapple, avocado, and your favorite spice!

Ingredients:

  • 1 cup Plum tomatoes, diced (about 3 tomatoes)
  • ½ cup Orange bell pepper, diced
  • ½ cup Mango, diced
  • ¼ cup Green onions, diced
  • 3 Tbsp Fresh cilantro, chopped
  • 2 Tbsp Fresh lime juice
  • 1-15 oz can Black beans, no salt added, rinsed and drained
  • Salt and pepper, to taste
  • Cilantro leaves (garnish)

Directions:

  1. Combine tomatoes, bell pepper, mango, green onions, cilantro, lime juice, and rinsed beans in a medium bowl.
  2. Season with salt and pepper to taste. Garnish with cilantro leaves.
Yield: 3 cups

Nutritionals (1/4 cups):

Calories: 34; Total Fat: 0 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 83 mg; Carbohydrates: 8 g; Fiber: 2 g; Sugar: 1 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 6% DV

Submitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 3 cups


Festive Dips for All Occasions

Recipes by: Debbie Petitpain, MS, RD, LD and Nina Crowley, MS, RD, LD

Need a quick dish to celebrate the entrance of 2017? Instead of rushing out to see what is available in the stores, try making the following quick and tasty bean dip recipes. These recipes were submitted jointly by Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD to a recent VN DPG recipe contest.

White Bean Dip with Rosemary

Black Bean Salsa


Layered with Love

layered with loveThis Valentine’s Day treat the ones you love with a little Mexican style parfait.  This dish includes three layers – a savory bean and mushroom layer, a smoky red pepper and corn layer, and a refreshing tomatillo-avocado salsa.  Not into the parfait look?  This dish can also be “wrapped” with love in a tortilla.

Ingredients

Savory Layer (makes approximately 3 1/3 cup)

  • 1 ½ cup, chopped, mini portabella mushrooms (4 oz)
  • 1 – 15 oz. can no salt added black beans
  • 2 cups cooked, brown rice
  • 1 Tablespoon chili powder

Smoky Layer (makes approximately 1 1/3 cup)

  • 1 red pepper, roasted and chopped
  • ¾ cup frozen corn kernels
  • 1 cup chopped red onion
  • ¼ cup water
  • 1 teaspoon liquid smoke

Refreshing Layer (makes approximately 1 ½ cups)

  • 1 cup chopped tomatillos
  • 1/3 cup chopped cilantro
  • 1 avocado, chopped
  • Juice of 1 Lime
  • Salt and Pepper to taste

Instructions

  1. For savory layer combine chopped mushrooms, black beans, and cooked rice in medium size saucepan and cook over medium heat until mushrooms are soft, approximately 10 minutes.  Add chili powder.
  2. For smoky layer cook onion in a frying pan over medium-low heat for five minutes.  Add corn, red peppers, and water.  Cook for an additional five minutes until water has evaporated.  Add liquid smoke.
  3. For refreshing layer gently toss tomatillos, cilantro, avocado, lime juice, salt and pepper to mix in a medium bowl.
  4. To assemble, layer approximately ¾ cup savory beans and mushrooms, 1/3 cup smoky red pepper and corn, and a heaping 1/3 cup refreshing salsa in a 1 cup glass.

Serves four one-cup servings.