Friday, June 13, 2014

What We Had for Lunch

Because it is delicious and cheap and easy, healthy, gluten-free, dairy-free, and vegetarian . . . if you need all that.

*Black Bean Skillet*

In a large skillet, saute part or all of a bag of frozen mirepoix mix (Cajun or regular--I prefer Cajun for the green peppers.)

Squeeze a couple of cloves of garlic in, add 1 tsp. cumin, and add salt and pepper generously.

While that sautes for a few minutes, open and rinse in a colander the contents of 2-4 cans of black beans--you can't go wrong with quantities here.

Add the beans to the skillet, and then 1-2 cups of chicken broth (homemade or storebought), or water if there's no broth handy.

You can opt to add a bay leaf or a chopped canned chipotle pepper also at this point.

Bring to a boil, then turn down to a simmer and leave to cook down over low heat for about 20 minutes, stirring occasionally and adding more liquid if necessary. Taste for salt.

You can leave it loose and soupy, cook it dry, or leave it loose and then puree it (try not to puree that bay leaf though!).

Serve it over rice, or with tortillas, or with corn chips, and garnish with some or all of: chopped avocado, salsa, Greek yogurt, etc.


Polly said...

Thank you! My children eat salmon burgers every day for lunch, and I'm lately longing for something new. My son ate rice and black beans for lunch every day for lunch from the time he was about 18 months until he was 5, so we are big fans here. I like simplicity *and* versatility.

Rose said...

This looks good. To me a mirepoix is onions, celery, carrots, green capsicum diced but we don't have that frozen here. What weight is a bag please Anna? When you say "Cajun or regular" are you referring to cayenne pepper or maybe paprika?

Anna said...

Rose, I'm buying a bag of frozen chopped onions, celery, and green pepper. It's called Cajun-style mirepoix here. The "regular" mirepoix is chopped onions, celery, and carrot. If you can't find frozen its easy enough to chop an onion, some celery, and a green pepper.

Sandy said...

Chicken broth needs to be replaced with vegetable broth or some other liquids to make this vegetarian.

Margo said...

oh yes, I just blogged on something very similar! The magic happens for me when I mash just some of the beans with my potato masher.

Anna said...

I'm assuming that a vegetarian would use the water I suggested in place of chicken broth.

Amy said...

Great idea!

Farrah said...

Did you rinse and drain the cans of beans?

Anna said...

Farrah--yes, that's in the recipe.

Rose, sorry I didn't see your question about weight. I think there are about three cups total of these mixed vegetables per bag. Probably a pound. Wait. You do grams. I have no idea!

Anonymous said...

Thank you for this recipe.

Faster, but not better (because probably there is hidden gluten):
I add a packet of Goya 'Sazon' per can of pinto beans. The flavor is smoky, and Cuban... serve over basmati. Cooking the rice takes the most time!

(Sometimes we are lucky and visiting Korean students have left behind pre-cooked rice bowls in the pantry : )

deb meyers

seashoreknits said...

Tried this tonight for dinner, Anna, and it was so yummy. Used vegetable broth and one can of pinto beans with one can of black beans (only having one can of black beans in the pantry). The skillet beans were awesome over potatoes and topped with salsa.
I especially loved the chopped chipotle pepper -
thanks for the inspiration and sharing this recipe!

K. Anne said...

I would absolutely love to make this for my hungry crew for lunch, but what is "mirepoix"? Here in the Northeast, I cannot seem to find it! :)

Anna said...

Mirepoix is a mixture of diced onions, carrots, and celery. Or, "Cajun-style", onions, celery, and green peppers. If you don't see it in the freezer section you can just dice them yourself.

Related Posts with Thumbnails