Garlicy Black Beans
Black beans are one of my “useful” kitchen ingredients, to have in the cupboard. Loaded with fibre, folate, potassium, and protein they are also healthy, inexpensive and incredibly easy to cook with. I use tinned black beans which are already cooked, so really you are just warming them through. If you are looking to increase plant-based meals then I couldn’t recommend them more highly, they are filling and keep tummies full.
This quick black bean and garlic “sauce” makes a delicious filling for wraps and my kids love it inside a toasted quesadilla. You toast wraps, add the garlic black beans, with grated cheese, avocado and lime; then cut into wedges. It is also great for a Mexican style breakfast/ brunch with scrambled eggs on top.
Serves 4-6
This recipe for garlicy black beans will make roughly 4 toasted quesadilla - using 8 wraps
Ingredients ~
2 tablespoons olive oil
1 large red onion, finely diced
3 cloves garlic, crushed
x2 tins organic black beans (400g), drained and rinsed
150ml water
10 sprigs of thyme, leaves only
1 teaspoon dried oregano
1 bay leaf
finish with finely chopped parsley
To make the black beans ~
In a shallow pan add the olive oil and finely diced onion, gently saute for 10-15 minutes until soft and translucent, next add the crushed garlic and combine for 1-2 minutes. Now, add the drained black beans and top up with 150ml water. Next the herbs: bay leaf, dried oregano and fresh thyme. Reduce the heat and simmer the beans: you are warming them through and allowing them to cook down, as the water evaporates they will fry a little and become gnarly. I reduce them for about 10-15 minutes, you will know when they are cooked as the beans will look dryer and will start losing their shape. Scatter with finely chopped parsley/ or coriander (based on preference).
Black bean Quesadilla ~
8 wraps
2 avocados, peel, cube and combine with the juice of 1 lime
150g grated mozzarella*
*I buy these pre-grated as it is dry in consistency, you can substitute for other hard cheeses, you don’t want a “wet/ soft” cheese as the quesadillas won’t toast
Take a frying pan and heat over a medium heat, warm a wrap on both sides 30 secs a side in the warm pan, until soft. Then repeat with a second quesadilla. Leave in the pan and lower the heat, they toast quickly and you need time to fill the quesadilla. Add 2 tablespoons of garlicky black beans, 2 tablespoons grated cheese, and 1/2 chopped avocado. Then press the warmed wrap on top, so you have a double sided pancake. You want the cheese to begin melting and “glue” the wraps together. So press down on the top surface with a spatula, to help that happen. You then want to turn the quesadilla over to toast the other side. I find a lower heat and taking your team, stops the wrap surface from burning, or catching on the heat. Remove the quesadilla, when you feel both sides are crisp and the cheese has melted. Place on a chopping board and cool a little before cutting into 1/4s or 1/8s. Serve warm.
Repeat for the remaining 3 quesadilla.
allergens
gluten/ wheat in the wraps (unless free-from)
& dairy in the cheese (unless plant based alternative)
Black beans are not recommended as a first weaning food, offer from 10 months +. They can be hard to digest and cause gas. It is recommended to introduce lentils in very small amounts, a few tablespoonfuls maximum; then gauge your babies response. Should you have any concerns please consult your health care advisor.