Black Bean

I think of black beans in Mexican cuisine as an almost upscale replacement for pinto beans, but in actual fact, they have been part of the meso-American culinary repertoire for thousands of years. This is a simple, flavorful, nutritious one-pot meal.

When most of us think of Indian food, we think of lentils or chickpeas as the legumes of choice. However, because most Indians are vegetarians, beans form an important protein source in the Indian diet. The array of beans that actually appears on the table in India is far vaster than we imagine. Waari muth is a Kashmiri recipe calling for black beans, similar to the kind of beans found in Mexican, Cuban, and Southwestern dishes. It’s a simple dish, yet with the typical seasonings of the Indian subcontinent, and very nourishing. Serve either in a bowl by itself garnished with cilantro, or over rice.

I used black beans in this recipe because I love their taste and nutritional profile—lots of antioxidants. Because the beans are pureed, you don’t get too much bang for your buck.

A staple of Latin cuisine, this black bean soup rocks because it’s a nutritional powerhouse. Black beans are rich in protein and dietary fiber, and recent studies link black bean consumption to reduced rates of pancreatic, breast, and prostate cancers. Cooking the beans with kombu, an easy to find dried Japanese seaweed that breaks down the bean’s sugars, eases gas and bloating while softening the bean’s exterior. As for taste, I guarantee your taste buds will say “more, please!”

A vegetarian version of Brazil’s famous national dish, feijoada, this stew is abundant with nourishing ingredients. Serve with steamed fresh greens (you can dress them with garlic sautéed in olive oil) and slices of mango and/or papaya.

This colorful stew is an autumnal cousin to chili, using Native American ingredients. It’s a good dish to try out on older kids and teens who have begun to appreciate more complex combinations of flavors and ingredients.

With any of the muffins, pages 149 to 151, and a simple salad, this soup is the basis of a filling and hearty meal. I especially like this with Cheese and Herb Corn Muffins (page 150).

I became a green chile addict when I lived in New Mexico. Home in Colorado, I buy them by the freshly roasted bushel in the fall and freeze them in one-quart plastic bags so I can always get that green chile fix when I need it. This is a great meal to make when you don’t have any fresh vegetables in the house. Stock up on the canned or frozen ingredients and you’ll be able to whip up this Southwestern staple in a jiffy. You can use bone-in or boneless, skin-on or skinless, fresh or frozen chicken pieces; they will still take the same amount of time to cook. You can control the amount of spiciness by the type and amount of chile peppers or salsa you decide to use. My personal favorites are Hatch green chiles, but any chile works. Or use your favorite salsa.

The Aztecs worshipped the life-sustaining properties of amaranth in pre-Columbian times. Sadly, it all but disappeared after the arrival of the conquistadors. A grain (like wheat), amaranth is high in protein, fiber, and amino acids. In this recipe you’ll notice the silky beads add yet another exciting texture to this one-pot meal. I find amaranth in the bulk bins at the health food store. My food processor has a shredding disk, which works well for zucchini; however, sometimes I simply use my grating tower to get the same effect. The shredded zucchini gives this Glorious One-Pot Meal a thick, stewlike consistency that seems especially hearty. Feel free to swap the amaranth for the same amount of rice (the amount of liquid won’t change).

Can you guess how many turkey-bean burgers we ate when we were growing up? Zero! We’re big beef burger fans and we could eat a burger every few nights if we let ourselves. So every now and then, we lighten things up with turkey and black beans in this Mexican-inspired twist on a traditional burger. It’s about as healthy a burger as you could ask for, and it’s a real crowd-pleaser, too—even little Jack likes it! And since we usually serve this burger without the bun, we like to make our corn bread to go with it.

Enjoy this flavorful Mexican dish with a casserole twist that’s not only easy to put together but adds pure spice to the dinner routine. Since this recipe calls for you to layer ingredients as a stack, versus individually hand-rolling the enchiladas, we recommend that you bake the corn tortillas separately in the oven until crisp. With traditional enchiladas, the corn tortillas become mushy, but by toasting them in the oven, they help this casserole keep its shape. Serve with light sour cream, fresh salsa, and guacamole for a real fiesta. Olé!

The Black and White Store down on the far west end of Main Street in Yazoo City opened the doors to its two-tone storefront in 1938. It stocks general merchandise and department-store goods; everyone in town shops there for fabrics and patterns, back-to-school clothes, new shoes, and footlockers for summer camp. Whenever I hear the words “black and white” I think of their big neon sign. Mr. Chisholm, the longtime manager, says at first the store was White’s Store, with an aptly painted front; and when it expanded into the building next door that had been burned and the bricks charred black, it became the Black and White Store. I was writing out a grocery list at home the other day and when I looked at the list at the store I had absentmindedly written “Black and White Store Beans” underneath “carrots.” This salad ensued.

A beautiful-looking meal with a multitude of colors, flavors, and textures just right for hot weather and as a festive cold-weather treat as well.

If you want to, you can stretch this hearty southwestern stew by serving it over brown rice. Put about a half-cup of cooked rice in each bowl, then top with the stew.

You may want to prepare a double batch of these burgers so you’ll have enough to serve without the pita bread at another meal. Try them with roasted sweet potato wedges and fresh fruit.

To jazz up black beans and rice, add the exciting flavors of rich olive oil, tangy lime juice, and assertive garlic.

The contrasting bright green edamame, shiny black beans, and snow-white feta cheese in this dish will please your eyes as well as your palate.

Here’s a new twist on chicken salad. Serve this one with baked tortilla chips on lettuce-lined plates, garnished with jalapeño rings.

Capture the traditional flavors of huevos rancheros with this any-time-of-day casserole. You can make it and bake it right away or prepare it ahead of time and bake it the next day.

You can enjoy this protein- and fiber-packed, easy-to-prepare dip on baked tortilla chips or in Vegetarian Taco Salad (page 94).