Tag Archives: black bean

Baked Mexican Quinoa Casserole – Paleo, Gluten Free, Vegetarian

Baked Mexican Quinoa Casserole

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanI can’t say enough about this dish. I LOVE LOVE LOVE it! It’s so deliciously Mexican. When I got to finally taste it – it was muy bueno!!! I cannot stop eating it. It has all the flavors of a savory Mexican dish. Plus it’s paleo (if you omit the cheese), gluten free and vegetarian.

There are tons of veggies and lots of protein from the quinoa and black beans. Really filling! I didn’t miss the meat at all, I found the inspiration for this amazingly delicious dish here and made a couple of tweaks to boost up the protein level and veggie factor.

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanThis was so easy to throw together and can be eaten on it’s own with a little sour cream, in a gluten free (or regular) tortilla or taco shell or top lettuce and make a delicious Mexican salad. I added cheese on the top because my husband is not paleo and this was a good way to get him to eat this. Turns out, he LOVED it! He really really loved it.

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanYou could very easily make this vegan also by using vegan sour cream and vegan cheese. Or omit them all together. It still rocks!

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black bean

Baked Mexican Quinoa Casserole - Paleo, Gluten Free, Vegetarian
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Gluten Free, Vegetarian
Serves: 6
Ingredients
  • **I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS WHENEVER POSSIBLE**
  • 1 cup dry quinoa
  • 2 cups vegetable broth
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 package cherry tomatoes sliced (seeds and liquid discarded, then dice remaining tomatoes) or a can of fire roasted diced tomatoes - drained
  • 1 cup frozen sweet corn
  • ¼ cup green onions (white part), reserve the green part for garnish if desired
  • 2 - 15 ounce cans black beans, rinsed and drained
  • 1 large jalapeno, seeded and diced
  • 2 Tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 - 2.25 ounce can sliced black olives
  • 1 - 8 ounce bag Mexican blend shredded cheese (can sub with vegan cheese that melts) Cheese is not Paleo so if you are going true Paleo, omit the cheese.
  • 1¼ Tablespoon cumin
  • 1 Tablespoon fresh lime juice
  • 1 teaspoon chili powder
Instructions
  1. Preheat oven to 350 degrees.
  2. Place quinoa and vegetable broth in a medium saucepan, bring to a boil. Once boiling, reduce heat to a simmer, cover. Simmer for 15 - 20 minutes stirring every 5 minutes so that it doesn't burn. Once quinoa is done, put in a large mixing bowl and set aside.
  3. While the quinoa is cooking, using a large skillet, heat olive oil on medium/high heat and add garlic. Saute garlic for a minute to brown, give it a few stirs so not to burn.
  4. Add corn, bell peppers, jalapeno, cumin and chili powder to skillet and saute for 3 - 5 minutes.
  5. Add tomatoes and lime juice, saute for another 3 minutes.
  6. Once everything is sauteed, add mixture to the quinoa and combine.
  7. Add cans of black beans and onions to the quinoa mixture, combine.
  8. Pour everything in to a 9 x 13 baking dish.
  9. Top with black olives then cheese.
  10. Bake for 30 minutes.
  11. Serve warm.
  12. *Optional: top with a dollop of sour cream or fill a tortilla or top a bed of lettuce for a taco salad.

 

 

Grass-Fed Bison Chili

Grass-Fed Bison Chili

grass fed bison chili protein low fat buffalo tomato stew legume kidney bean

We are big fans of grass-fed bison in our house. I like the flavor of bison much better than beef and it’s naturally lower in fat and higher in protein which I love too. I recently wrote about grass-fed bison stuffed peppers that were phenomenal.

Since the peppers were a big hit, I picked up some more bison at Whole Foods and tossed around ideas for the next bison recipe. The hubby suggested chili. Since it’s still friggin’ cold as snot here (at the end of MARCH no less), chili was not out of the question. Plus we can eat it all week.

We basically winged the recipe and what resulted was this savory chunky chili. This recipe has a good amount of heat. Just enough to feel it in the back of your throat. I personally like a LOT of heat so I added some hot peppers as a garnish afterwards. The hubby doesn’t like too much heat so I didn’t go nuts in the recipe because the thing with heat is that you can add as much as you want but you can’t take it out.

bison grass fed chili low fat protein fiber beans kidney black legume pepper onion

Grass-Fed Bison Chili
 
Prep time
Cook time
Total time
 
Grass-Fed Bison Chili
Author:
Recipe type: Slow Cooker
Serves: 6
Ingredients
  • 2 pounds ground grass-fed bison
  • 1 red bell pepper diced
  • 1 large yellow onion diced (about 1½ cups)
  • 2 cans tomato sauce
  • 2 cans dark red kidney beans (drained and rinsed)
  • 1 can black beans (drained and rinsed)
  • 1 can fire roasted diced tomatoes (do not drain)
  • 4 tsp chili powder
  • 1 tsp dried mustard
  • ½ tsp cayenne pepper
  • ½ tsp dried basil
  • ½ tsp black pepper
  • **Optional: 1 large jalapeno diced (include seeds for more heat, exclude for less)**
Instructions
  1. Cook onion and grass-fed ground bison until bison is browned, drain fat. You'll want to use a little oil in the pan because bison is naturally low in fat (I used coconut oil).
  2. Combine cooked bison/onion mixture and all other ingredients in a 6 quart (or larger) Crock Pot.
  3. Set on Low for 8-10 hours or High for 4-5 hours.

 

 

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Dark Chocolate Black Bean Brownies

Dark Chocolate Black Bean Brownies

Most likely you’ve heard the stories of the ‘black bean brownie around the weight loss community.  Well I’m going to open that can of worms (or beans in this case) again.

I’ll just start by saying that if you make these and don’t tell anyone there are black beans in it they will most likely rave about what an awesome brownie baker you are.  They may even want the recipe.  If they rave, let them rave but if they ask for the recipe you’ll really blow their minds off.

2 ingredients, that’s all.

  1. One box of Ghirardelli Dark Chocolate Brownie Mix
  2. One can of organic black beans

Ghirardelli Dark Chocolate brownie black bean fiber rich

 Seriously folks, this could NOT be easier.  

  • Preheat oven according to the brownie package (325 degrees)
  • Rinse beans
  • Put beans back in can and fill with water
  • Put beans and water in food processor
  • Pulse for about 10 seconds and they should be liquified

Ghirardelli Dark Chocolate brownie black bean fiber rich

Last steps:

  • In a bowl, combine brownie mix and pureed black beans.  Mix until combined well.
  • Spray pan with cooking spray.  I prefer coconut oil.
  • Pour delicious dark chocolate mixture in pan.
  • Cook according to package pan size time frame.  I used an 8 x 8 glass pan and baked for 45 minutes.
  • Test doneness with the tried and trusted ‘knife in the center’ technique.

Ghirardelli Dark Chocolate brownie black bean organic rabbit

The next part is up to you.

  1. You can just yell BROWNIES ARE DONE and let everyone marvel at what an awesome brownie baker you are and keep the beans a secret.
  2. OR after everyone is done with the moans of dark chocolate bliss, spring the secret ingredient on them.  

Either way, you are a friggin’ hero for a couple of reasons.  You made brownies and because you didn’t add the vegetable oil and egg saving on fat/calories and you somehow added a fudgy creaminess that contains FIBER and PROTEIN!  Approximately 2.5 grams of each.

You can still have your brownies and eat them too with a small tweak.  You will not taste any beans and no one will ever know they are in there unless you tell them,  I swear.

Your family might even throw you a parade.