#27 Take a Can of Black Beans

Shownotes for #27 Take a Can of Black Beans!

The music for the opening and ending of the show is Fast Food Rampage by the The Touch Ups, courtesy of the Podsafe Music Network.

Stuff you need to know for this show's recipe:

All the recipes here are an hour or less. Total preparation time for is less than 30 minutes.

Talk Back! We are a Snacking Community. Go to the End of these Shownotes and click on comments. Leave your thoughts and experiences. Or email me at [e-mail].

The podsafe music used in the show:

This week's song is "You're an Asshole" by Jim's Big Ego. They name their genre of music "Unpop for the Unpopulous". I like them for the straight ahead melodies and honest lyrics. As for the subject of this particular song, well, we all know one. Don't we?

Here is the lead recipe I describe in the show:

Black Bean, Fresh Corn, Avocado and Tomato Salad (V) (Adapted from The Versatile Grain and the Elegant Bean)

1 15 oz. can black beans
1 or 2 ears of fresh corn, or 1 cup frozen kernels
1/2 medium red onion, finely chopped
Salt and pepper to taste
2-3 medium plum tomatoes
3 tbs olive oil
1 heaping tbs coarsely chopped fresh cilantro
a few dashes tabasco sauce
2 tbs red wine vinegar
2 tbs lime juice
1/2 medium ripe avocado
1 wedge of lime

In a serving bowl, mix the beans with corn and onions. Season with salt and pepper. Add the tomatoes and olive oil and stir to combine. Add one tbs cilantro and then the tabasco, vinegar and lime juice. Stir gently to mix. The avocado last and stir again. Let stand 30 minutes to a hour before serving to allow the flavors to blend. Stir before serving and garnish with more cilantro and lime wedge.

Refried Black Beans (V) (Adapted from "12 Best Foods Cookbook" by Dana Jacobi)

1 15 oz. can black beans
1 tsp canola or olive oil
1/2 tsp ground cumin
2 tsp Mexican oregano

Heat the oil in a non-stick pan. Add the beans the pan and stir to quote the beans. Add the cumin and oregano and mash with a fork for one minute, until the beans are creamy. Mash to the consistently you prefer. Season to taste with salt and pepper.

Black Bean Pancakes with Sour Cream, Red Peppers and Cilantro (V) (Adapted from The Versatile Grain and the Elegant Bean)

1 15 oz. can black beans
1 tbs tomato paste
1 tbs finely chopped red onion
1/2 c fine bread crumbs
1/2 roasted jalapeno pepper, finely minced
1/2 tsp ground cumin
1/4 tsp dried oregano
1 tsp. vinegar
1 egg, lightly beaten
Salt and pepper to taste
3 tbs yellow cornmeal
oil for frying
sour cream
finely chopped red pepper
Cilantro leaves

Process the beans in the bowl of a food processor until coarsely chopped. Scrape into a large mixing bowl and add all the remaining ingredients except cornmeal, red pepper, sour cream and cilantro.

Combine well and divide it into six parts. Place cornmeal on waxed paper. Form mixture into oval cakes and dip in the cornmeal to coat lightly on both sides.

Hear only enough to cover the bottom of a large iron skillet. When oil is hot, carefully lift pancakes and slide them into the pan. Fry 2 to 3 minutes per side. Drain on paper towels. Serve topped with sour cream, red pepper and cilantro.

Here are some additional recipes from the show :

Black Bean Brownies (V) (Adapted from The Brilliant Bean)

1 cup cooked or canned black beans
4 squares of unsweetened chocolate
1/2 lb. unsalted butter
2 cups sugar
4 eggs
2 tbs instant espresso powder
1 cup chopped walnuts

Preheat oven to 170 C/ 350 F/ Gas mark 5

In a small saucepan on lowest possible heat, melt the chocolate with the butter. In a mixer, beat the eggs into the sugar, one at a time. Add the chocolate mixture and beat until well combined. Beat in the bean puree and the instant espresso powder. Fold in the walnuts with a spatula. Pour and scrape the batter into a buttered baking dish and smooth the top. Bake for 45 minutes. Allow to cool completely in the pan before cutting in 1 1/2 inch by 2 inch bars.

Here is the shopping list for next week:

Next week, we are going to party on with Chex mix. Not the stuff you buy in the bag, but the stuff you make from scratch. This will let you add all kinds of interesting flavors. You need a box or two each of wheat chex, rice chex, oat chex, bran chex and corn chex, if you want to try all the recipes. I’d buy one box of each and then a second box of two of your favorites.  You’ll also need a bottle of Worcestershire sauce, two pounds of butter, and two cup of mixed salted nuts (from the bulk section), a bag of pretzels, preferable ones that are shaped into small pieces 12 oz bag of MnM’s, a pound of white chocolate, a bag of chocolate chips, a bag of butterscotch chips, ¼ cup walnut pieces, ½ cup dried apples (from the bulk section), some rolled oats, some honey, some brown sugar, 1/2 cup of raisins, 1 cup of roasted peanuts, chili powder, garlic powder, ½ c peanut butter and some powdered sugar.

Here is a list equipment you will need for next week: