photo and recipe from here
A member of our Portland to Coast walking team
made these for us. They were good!
(gluten-free)
1-1/2 c. black beans, 1 (15-oz) can, drained and rinsed very well
2 T. cocoa powder- dutch or regular (add a little extra if desired)
1/2 c. quick oats
1/4 t. salt
1/3 c. pure maple syrup or agave (honey will work)
2 nunaturals stevia packs or 2 T. sugar (or omit and increase maple syrup to 1/2 c.)
1/4 c. coconut or vegetable oil
2 t. pure vanilla extract
1/2 t. baking powder
1/2 c. to 2/3 c. chocolate chips (Not optional. Omit at your own risk.)
optional: more chips, for presentation
Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9-12 brownies.
image and link from this website feature nutrient rich eating
Stephanie posted a link to this recipe. I was happy to find it, as I'd just had a similar Southwest Quinoa Soup at a favorite local healthy cafe located in one of our hospital. Check out the menu here.
Black Bean and Quinoa Soup
1 medium onion, chopped
1 green bell pepper, chopped
4 cloves garlic, minced
1 c. chopped fresh tomato
1 t. ground cumin
2 t. chili powder
1/4 t. crushed red pepper flakes
1/2 c. quinoa, rinsed
4 c. baby spinach
1/4 c. chopped cilantro
1 T. fresh lime juice
1 avocado, chopped
In a soup pot, heat 2-3 T. water, add onion and green pepper and water saute until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and saute another 30 seconds, until fragrant. Add the tomato, cumin, chili powder and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. Add carrots and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted.
Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado.
1 large carrot, chopped
5 cu. low sodium or no-salt-added vegetable broth
3 c. cooked black beans or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained4 c. baby spinach
1/4 c. chopped cilantro
1 T. fresh lime juice
1 avocado, chopped
In a soup pot, heat 2-3 T. water, add onion and green pepper and water saute until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and saute another 30 seconds, until fragrant. Add the tomato, cumin, chili powder and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. Add carrots and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted.
Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado.
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