Black Bean Pasta Bowl

How would you like to have dinner ready in about ten minutes…yes, TEN minutes! This super easy Black Bean Pasta Bowl recipe is the ticket! It’s a perfect go-to meal on a hectic weeknight, or anytime; it’s flavorful, filling and it’s meatless. It is a great dish to add to your Meatless Monday lineup.  

This recipe could not be simpler. I kid you not. While the elbow macaroni is cooking, you open three cans: black beans, diced tomatoes with green chilies and tomato sauce. Dump them in a bowl, grate some cheese, add a bit of garlic powder, cumin and dry cilantro leaves. When the macaroni is cooked, drain it and add it to the bowl with the black bean mixture and stir. Optional garnishes of green onion and some guacamole and you’ve got yourself one fantastic pasta bowl.

Black beans are a great source for fiber and protein, so this simple pasta bowl is packed with nutrition.  You must try this incredibly flavorful, easy meatless meal.

Do it. Tonight.

P~

4.5 from 2 reviews

Black Bean Pasta Bowl (Easy) (Meatless Monday)

 

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Black Bean Pasta Bowl is a super simple, really quick, meatless meal in a bowl. In the time it takes the elbow macaroni to cook, your meal is prepared. Loaded with flavor from the tomatoes with green chilies, garlic, cumin and cilantro, slightly cheesy, this pasta bowl is a meal in a bowl.

Author: The Saucy Southerner

Recipe type: Entree

Ingredients

• 8 ounces elbow macaroni, cooked according to package instructions for al dente
• 1 -15 ounce can black beans, drained and rinsed
• 1 -10 ounce can tomatoes with green chilies (like Rotel brand), drained of liquid
• 1 -8 ounce can tomato sauce
• 2 ounces grated cheddar cheese, divided
• 2 teaspoons dry cilantro leaves
• 1½ teaspoons ground cumin
• 1 teaspoon garlic powder
• salt and ground black pepper, to taste

Instructions

1. In a medium-sized sauce pan, filled with salted water, cook the elbow macaroni.
2. While the macaroni is cooking open the cans of black beans, tomatoes and tomato sauce.
3. Drain and rinse the black beans and put them in a large bowl.
4. Drain the liquid from the tomatoes and add them to the bowl.
5. Add the tomato sauce, half of the cheddar cheese, cilantro, cumin and garlic powder.
6. When the macaroni is cooked, drain the water and add the cooked macaroni to the bowl with the black bean mixture and stir to combine.
7. Serve hot topped with the remaining cheddar cheese, and optional chopped green onions and guacamole as garnishes.

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3.2.2158

Fifteen Bean and Vegetable Soup

It was cold and rainy one day last week; this is the definition of soup weather for me. As I contemplated what soup I might like, I thought, “I want them all!” I love soup, you know? So, I decided to combine bean soup and vegetable soup in one. This is it. Hearty, filling, slow cooked all day, it is just fantastic! Since it’s made in a slow cooker, you just toss everything in and leave it (except for a couple of last-minute additions).  This is the perfect meatless meal…with so much stuff in there? Who could possibly miss the meat?

I started with a bag of Hurst’s 15 Bean Soup. Fifteen beans! In the bag are Northern, Pinto, Large Lima, Yelloweye, Garbanzo, Baby Lima, Green Split Pea, Kidney, Cranberry, Small White, Pink, Small Red, Yellow Split Pea, Lentil, Navy, White Kidney and Black Beans. Hey, wait! That’s seventeen! Well, the bag says it contains 15 of those varieties. There is also a seasoning packet. I throw that away.

Although a lot of crock pot bean soups say that it isn’t necessary to pre-soak the beans, I think it’s better if you do. You can soak the beans in a pan or bowl of water overnight, or as I did, use the quick-soak method. That is this:

• Wash the beans well.
• Place the beans in a large stockpot and cover with cold water. Continue adding water until there is at least 4 inches of water above the level of the beans.
• Place the stockpot on the stove and bring to a full, rolling boil.
• Cover the pan, turn off the heat, allow to sit for one hour.
• Drain the beans in a colander and set aside to add to the soup or stew.

Then it’s time to start loading the crock pot. My crock pot is a 6 quart, so if yours is smaller, you will need to adjust the ingredients to fit your pot. As I have said before, tomatoes and salt can keep beans from getting tender, so they need to be added after the beans cook. Also, there were a couple of vegetables that I added at the same time as the tomatoes. I’ll list those separately for you.

The vegetables I used were onion, celery, carrot, parsnips, turnips, cabbage, yellow and zucchini squash, diced tomato, green beans, okra and corn. There is also a blend of herbs, a bit of garlic and some Cajun seasoning, salt and pepper. Everything but the kitchen sink! *wink*

The wonderful thing about this soup is, you can use whatever vegetables you like and omit any you don’t. There are no rules.

Also, I used water as the base for the soup; there were so many vegetables that would be slow simmering it really doesn’t need stock, since it creates its own as it simmers.

This fifteen bean and vegetable soup is ready in 4 hours, if cooked on high; it is ready in 8 hours, if cooked on low. It’s absolutely delicious! It freezes really well, too! When I make soups I generally make enough to freeze. That way, I have containers of prepared soups I can take out of the freezer on a busy night and have supper on the table in a jiffy!

I served our soup with crusty ciabatta bread sticks and butter; it was the perfect meal on a cold, rainy, dreary night! I hope you’ll try it!

P~

5.0 from 1 reviews

Slow Cooker Fifteen Bean and Vegetable Soup (Crock Pot Recipe)(Meatless Monday)

 

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A variety of fifteen different beans and a bounty of fresh vegetables simmers all day in a slow cooker for the most wonderful soup that will warm you from the inside out.

Author: The Saucy Southerner

Recipe type: Entree, Soup

Serves: 6 quarts

Ingredients

• 1 pound beans, rinsed, sorted and drained, then pre-soaked.
• 8-10 cups water
• 1 cup diced onion
• 1 cup diced celery
• 1 cup sliced carrot
• 1 cup sliced parsnips
• 1 cup diced turnips
• 3 cups diced cabbage
• 1 cup sliced yellow squash
• 1 cup sliced zucchini
• 1½ tablespoons Italian herb blend
• 2 teaspoons garlic powder (NOT garlic salt)
• ADDED AFTER THE BEANS ARE SOFT:
• 1 – 28 ounce can diced tomatoes
• ½ – 1 tablespoon Cajun Seasoning Blend (depending on the heat you want)
• 1 cup cut green beans
• 1 cup sliced okra
• 1 cup kernel corn
• salt and ground black pepper, to taste

Instructions

1. Place the pre-soaked and drained beans into the slow cooker.
2. Add 8 cups of water, onion, celery, carrot, parsnips, turnips, cabbage, yellow squash and zucchini, Italian herb blend and garlic powder (NOT garlic salt).
3. Cover and cook on low for 8 hours, or on high for 4 hours.
4. At this point, add the diced tomatoes, Cajun seasoning, green beans, okra, corn and salt and ground black pepper, to taste.
5. Reduce to warm and simmer for about 20 minutes more.
6. Serve hot in bowls.

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3.2.2124

White Bean Stew

“There is nothing like a plate or a bowl of hot soup, its wisp of aromatic steam making the nostrils quiver with anticipation, to dispel the depressing effects of a grueling day at the office or the shop, rain or snow in the streets, or bad news in the papers.” ~ Louis P. De Gouy  

Soup and stews are the ultimate comfort food for me; I long for the shorter days, chilly mornings and long nights as we approach winter. I dream of big pots simmering on the stove filled with delicious, hearty flavours, as the aromas permeate the house.

This White Bean Stew recipe fits that bill perfectly. While I made this as a long, slow simmer stew using dried beans, it would be great using a crock pot,  it can easily be made in a jiffy by using canned beans. It’s a win, win, win stew!

I was contemplating a white bean soup the other day and I thought I’d do one a bit differently than my normal white bean soup. As I pondered what I would add, it transformed into a hearty stew.

In this recipe I used a pound of dried beans; this is the equivalent of about four 15 ounce cans of beans. I soak my beans using a quick-soak method. If you don’t know what that is, this is how I do it:

• Wash the beans well.
• Place the beans in a large stockpot and cover with cold water. Continue adding water until there is at least 4 inches of water above the level of the beans.
• Place the stockpot on the stove and bring to a full, rolling boil.
• Cover the pan, turn off the heat, allow to sit for one hour.
• Drain the beans in a colander and set aside to add to the soup or stew.

Of course, you can soak your dried beans overnight, too. I just never seem to think that far ahead. *wink*

I started with my basic recipe for white bean soup and used carrots, celery, onion and garlic softened in a titch of olive oil. I added to that some dried herbs in the form of Italian seasoning blend and a bay leaf.

For the liquid, I used a vegetable stock I’d made, but you could use water or any other stock you prefer. Once I added the beans, the ingredients simmered for several hours before I added anything else. I started with six cups of stock and added a bit more several times as the dried beans absorbed the liquid. I’m guessing that I probably used 8 cups of stock. This will vary with the beans, so start on the low side and add more as needed. I also wanted this to be thick and stew-like, so if you want yours soupier, just add more liquid.

This year I grew okra in Saucy’s Wee Kitchen Garden and it was prolific. The variety I grew, Emerald Okra, is an heirloom seed that grows a rib-less pod. This enables the okra to grow quite long without it becoming woody. This also means that I had long, long pods to slice and freeze for soups and stews. I was anxious to try some of the okra I had frozen, so it was a natural addition.

I had every intention of throwing in some mustard or collard greens, but when I went to my garden to harvest them, I found the rabbits had the same idea. Only they got there first. So, I think this would be fabulous with some fresh green of some sort thrown in…spinach, turnip, mustard or collard greens, or even kale. Next time.

Another ingredient I added was diced tomatoes with green chilies. There is a caveat about using the tomatoes, though. You never want to add tomatoes to a dried bean soup until the beans are completely tender, or the beans will not soften.  Along this line, I have also found that you need to wait to salt the beans until then too. For that reason, if you’re using Cajun seasoning instead of Creole seasoning don’t add the cajun seasoning until you add the tomatoes, since that seasoning blend contains salt. If you’re using canned beans this won’t matter, since those beans are already cooked.

Over the course of the day, I “tasted” the stew…just to check for the tenderness of the beans, don’t you know…and I was drooling all day long.  It was just wonderful and was the perfect dinner for a chilly night.

I hope you’ll try it.

P~

5.0 from 1 reviews

White Bean Stew (Meatless Monday)

 

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Author: The Saucy Southerner

Cuisine: Soup/Stew

Ingredients

• 1 pound dried white beans (I used navy beans, but great northern would be good too), washed and pre-soaked. Or, 4 – 15 ounce cans…not drained.
• 1 tablespoon olive oil
• 1 cup thick sliced carrot
• 1 cup rough diced celery
• ½ cups rough diced onion
• 3 cloves garlic, minced
• 6 – 8 cups vegetable stock
• 1½ tablespoons dried Italian seasoning blend
• 2 bay leaves
• ground black pepper, to taste
• 2 cups fresh or frozen sliced okra
• 1 can diced tomatoes with green chilies (I used Rotel brand – don’t add until the beans are soft.)
• 1 teaspoon creole seasoning blend (you could use Cajun too but don’t add until the beans are soft)

Instructions

1. In a large stockpot, soak the beans, either overnight or using the quick-soak method.
2. Drain in a colander and set aside.
3. Using the same stockpot, over medium heat, add the olive oil.
4. Once the oil is warmed, add the carrots and celery.
5. Cook for about 4 minutes.
6. Add the onions and continue to cook for another 3 minutes.
7. Add the garlic and continue to cook for another couple of minutes.
8. Add six cups of liquid, either stock or water.***
9. Add the pre-soaked beans, Italian seasoning blend, bay leaf and Creole seasoning (if using Cajun seasoning wait to add until the beans are soft).
10. Lower the heat to medium-low, cover the stockpot and simmer until the beans are softened (about 2-3 hours…more, if needed…every bean is different).
11. Add stock or water, as needed, once the beans absorb the initial liquid.
12. Once the beans are softened, add the okra, diced tomatoes with chilies (if you’re using Cajun seasoning, this is when you will add it).
13. Allow to simmer for another 20 minutes or so, until the okra is softened.
14. Adjust any seasoning at this time, adding salt and more ground black pepper, to taste.
15. Remove the bay leaves prior to serving.
16. Serve hot in bowls.

Notes

***At this point, if you are using canned beans, add them and all the other ingredients. Don’t drain the beans! You’ll just simmer this until the okra is cooked, about 20 minutes.

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3.2.2124

Roasted Red Pepper and Red Bean “Meatballs”

Today’s Meatless Monday looks like meatballs; they taste like meatballs. But there’s not a bit of meat in them. Roasted Red Peppers and kidney beans give them that meaty look and they are filled with the flavours of meatballs, too. Baked, not fried, they have no oil added. Super with your favourite marinara sauce served with pasta, or as an appetizer, this is a super Meatless Monday addition to your menu for any time at all.  

I’ve been toying with meatless meatballs for a while now. I tried them with black beans and I wasn’t happy with the colour. I tried them with white beans and wasn’t pleased, for the same reason. Then a light bulb went off and I decided to use red beans! Sometimes I just wonder why that light bulb takes so darned long to turn on!

With the addition of some roasted red peppers, the colour on these meatless meatballs was wonderful! Finally, I was happy enough to post this recipe. And the flavour…out of this world good! They have all of the elements of fabulous meatballs, with no meat! Win!

The preparation time on this recipe is a winner, too. With about ten minutes of initial prep, and about 25 minutes of baking time, these “meatballs” are ready to eat in a jiffy.

This version is not vegan, since I did use an egg and some Parmesan cheese in the mixture. Those can easily be substituted if you are seeking a vegan “meatball” recipe.

As I said, you can serve these with pasta and your favourite marinara sauce; I also think they will make super appetizers with a marinara on the side for dipping. I’ll be making these again and again. I hope you’ll try them, too!

P~

p.s.: This recipe is a featured recipe at Meatless Monday.com.

5.0 from 1 reviews

Roasted Red Pepper and Red Bean “Meatballs” (Meatless Monday)

 

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Meatless “meatballs” made with roasted red peppers and kidney beans mimic beautifully the meat versions. The flavour is all there too, with onion and garlic, herbs and Parmesan cheese.

Author: The Saucy Southerner

Recipe type: Entree, Appetizer

Ingredients

• ½ medium red onion
• 2 cloves garlic
• 1 -15 ounce can kidney beans, drained and rinsed
• 1 roasted red bell pepper, roughly chopped (about ½ cup if you’re using jarred)
• 2 tablespoons dried parsley flakes
• 1 teaspoon dried Italian seasoning mix
• shake of crushed red pepper flakes
• 1 egg
• ½ cup dried breadcrumbs (I used Panko)
• 2 tablespoons Parmesan cheese, grated
• salt and ground black pepper, to taste

Instructions

1. Preheat the oven to 350°F.
2. Line a baking sheet with parchment paper and set aside.
3. In the bowl of a food processor, add the onion and garlic and pulse until these two ingredients are minced. (Or mince by hand.)
4. Leaving the onion and garlic in the bowl of the processor, add the kidney beans and pulse until chopped, but not puréed (or mash by hand).
5. Pour this mixture into a medium-sized bowl.
6. Add the chopped red pepper, parsley, Italian seasoning, crushed red pepper flakes, egg, breadcrumbs,Parmesan cheese and salt and ground black pepper, to taste.
7. Stir until combined.
8. Scoop out about 1½ rounded tablespoons and form into a ball with your hands.
9. Place the formed “meatball” onto the parchment lined baking sheet, evenly spaced. (Makes about 14.)
10. Place the baking sheet into the oven and bake for about 25 minutes. They will have a golden brown outside and will firm in texture.
11. Remove from the oven.
12. Serve as desired atop pasta and marinara sauce, or as an appetizer on a platter. (They are great hot or at room temperature.)

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3.2.2124

Garlic Roasted Chickpea Salad

This salad of Garlic Roasted Chickpeas was quite a surprise for me; I’ll tell you why in a bit. But this recipe is filled with flavour, rich in texture and protein, and is just perfect for Meatless Monday. 

I went out on a limb with this salad. I was wanting to use chickpeas, because of their nutritional value, for a Meatless Monday. Well, you know how some people have textural issues with foods? Until now, I have had a textural issue with whole chickpeas. While I love and adore hummus and make it constantly, I have never been able to bite into a chickpea without it reminding me of chewing dirt. I know that isn’t an appetizing analogy to use when I’m encouraging you to try this recipe, but the happy news is…I loved this salad. I mean, I loved this salad!

I don’t know whether the texture of the chickpeas was changed by roasting them, or whether I have grown beyond my dislike of the grit, or whether it just didn’t matter because they were so darned good. In any event, this is definitely something I will prepare again. And again.

Chickpeas are just loaded with protein; they are low in fat, high in fiber and are said to aid in the reduction of cholesterol. Don’t let the fact that they are good for you stop you from trying this dish…I promise you, it is just wonderful!

The chickpeas are combined with a little bit of olive oil, garlic, salt, pepper and some crushed red pepper flakes and roasted in the oven. After they have cooled a bit, you add some feta cheese, kalamata olives, fresh oregano and toss that with some fresh greens. I topped mine with a bit of red wine vinegar, but a squeeze of lemon would work as a nice dressing too.

I served ours in a flour tortilla “bowl” that I baked in the oven for a few minutes. That serves as a nice flatbread to be able to eat with the salad. I have molds to make my “bowl” in, but if you don’t, here’s how you can do it too. Take a bowl that is a bit smaller than the tortilla you are using. Invert the bowl on a baking sheet and either oil the bottom of the bowl, or spray it with cooking spray. Mold the tortilla over the greased bowl and bake in a 375° F oven for 10-15 minutes. They will come out crispy and browned and perfect for use as a salad bowl.

I cannot tell you enough how delicious this recipe is…so, please try it!

P~

5.0 from 1 reviews

Garlic Roasted Chickpea (Garbanzo Bean) Salad (Meatless Monday)

 

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Chickpeas (Garbanzo beans) roasted in olive oil, salt, pepper, crushed red pepper flakes; then tossed with salad greens, feta cheese, kalamata olives and some fresh oregano to make a delicious meatless dish that is loaded with flavour and nutrition.

Author: The Saucy Southerner

Recipe type: Salad

Ingredients

• 1- 15 ounce can chickpeas, drained, rinsed well and dried (I blotted mine with a paper towel.)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• ¼ teaspoon crushed red pepper flakes
• salt and ground black pepper, to taste
• ¼ cup feta cheese, crumbled
• ¼ cup kalamata olives, halved
• 3 tablespoons fresh oregano, chopped (my leaves were tiny and tender so I left them whole)
• Romaine lettuce (or your favourite salad greens) chopped
• Flour tortilla “bowls” if desired
• Dress with lemon juice, a splash of red wine vinegar, if desired

Instructions

1. Preheat oven to 375° F.
2. Place chickpeas in an oven-safe dish, you want one large enough so that the chickpeas are in a single layer.
3. Toss with the olive oil, garlic, salt, pepper and crushed red pepper flakes.
4. Place into the preheated oven and bake for about 25 minutes, or until they are beginning to crisp on the outside.
5. Remove from oven and allow to cool.
6. Place the cooled, roasted chickpeas into a bowl and combine with feta, olives and oregano.
7. Add more salt and pepper, if needed.
8. Toss with salad greens, add dressing if desired and serve.

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3.2.2124

Roasted Garlic and Green Chilies Hummus

This Roasted Garlic and Green Chilies Hummus is my latest incarnation of this wonderful dip, spread,  or accompaniment to grilled meats and vegetables. It is also packed with vitamins, minerals, protein and dietary fiber; so it good for you too! 

I am a huge fan of hummus…huge! I just love it! So, I am constantly messing around with new ways to make it to change-up the flavours. This version is super delicious and includes some of the garlic from this recipe for garlic confit. I usually use raw garlic in my hummus, but I really wanted that more subtle, almost sweet flavour of the garlic in the confit. If you haven’t made the garlic confit, you could use the same technique in that recipe for a much smaller amount for use in this recipe. Or roast some garlic. Or use raw.

Hummus is traditionally made using chick peas (garbanzo beans), tahini (sesame paste), lemon juice and garlic. All of those ingredients are in this hummus too. To those ingredients, I added a small can of green chilies, cumin and some fresh cilantro leaves. I used very, very little olive oil in it, since I like the way the olive oil smooths the purée, but I don’t like it too oily.

This spread is so perfect for so many uses. It is great as a dip, as it is pictured above; I always serve it with a crudité of fresh vegetables and pita crisps. Hummus also makes a fabulous spread for sandwiches, either in pita (or any flat bread) or even on sandwich bread; it is great with grilled or roasted vegetables and meats too. I even love it on a salad with some extra lemon juice squeezed on, no additional dressing needed.

Homemade hummus is so easy to make; it takes just minutes. Not only that, it really is so much less expensive to make your own. Plus, you control what goes into it, so no preservatives or other additives. Tahini can be found in most grocery stores now, usually in the health food section, or in the international foods section. It keeps very well in the refrigerator too.

If you’re a fan of hummus, try this recipe. If you’ve never eaten hummus, try this recipe. That is all. *wink*

P~

Roasted Garlic and Green Chilies Hummus

 

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Roasted Garlic and Green Chilies, along with cumin and fresh cilantro leaves, add a new twist on an old favourite. Great for use as a dip, spread, or accompaniment to roasted or grilled vegetables and meats.

Author: The Saucy Southerner

Recipe type: Dip, Spread

Ingredients

• 1 -15 ounce can garbanzo beans (chick peas), drained and rinsed
• 8 cloves roasted garlic (if using raw, I’d probably only use 2 cloves)
• 1 -4 ounce can green chilies
• 2 tablespoons fresh lemon juice (about ½ lemon)
• 2 tablespoons fresh cilantro leaves
• 1 tablespoon tahini
• 1 teaspoon cumin
• 1 tablespoon olive oil
• salt and ground black pepper, to taste
• shake of crushed red pepper flakes (optional)

Instructions

1. Place all of the ingredients, except the olive oil, salt and pepper), into the bowl of a food processor (or blender – or it can be mashed by hand).
2. Pulse the food processor until the ingredients begin to smooth.
3. Slowly drizzle in the olive oil, until the spread reaches your desired consistency.
4. Taste and add salt and ground black pepper, to taste.

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3.2.1753

Black Bean & Black Eyed Pea Salsa aka Cowboy Caviar

I had something completely different scheduled for my Meatless Monday post today, but I made this Cowboy Caviar yesterday for Cinco de Mayo and realized I had never posted my version of this amazingly versatile salad. You just won’t believe all the things you can do with this delicious stuff! 

First of all…I make this all the time. Really, it’s one of my very favourite things to have on hand for snacking and so much more. I have no idea why I have never published it before now. Anyway…here’s a list of the ways I’ve used it:

• With lettuce as a salad (no dressing necessary)
• Atop quesadillas
• Stuffed into tacos
• As a dip with corn chips
• In a flour tortilla roll up
• Scattered on the top of cheese nachos
• As a fresh condiment on top of chili or grilled chicken or hamburgers
• On a great, huge, spoon shoveled straight into my pie hole

See? You can do anything with this salad!! But the best thing you can do is make it. Make it now. Make it often. Really. Do.

P~

p.s.: Since fresh tomatoes aren’t available in the markets yet, I used a can of diced tomatoes with green chilies (like Rotel brand) this time. But, when tomatoes are beautiful and vine ripened, I use them instead and add a small can of green chilies.

Black Bean & Black Eyed Pea Salsa a.k.a. Cowboy Caviar – {Meatless Monday}

 

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The combination of canned beans (and sometimes tomatoes), with the freshness of cilantro and onion and avocado makes for a mishmash of heavenly flavor.

Author: The Saucy Southerner

Recipe type: Salad, Appetizer, Condiment

Ingredients

• 1 -15 ounce can black beans (I use Bush’s), drained and rinsed.
• 1 -15 ounce can black-eyed peas (I use Bush’s), drained and rinsed.
• 12 ounces kernel corn (I used thawed frozen, but you can use canned, drained)
• 1 -10 ounce can diced tomatoes with green chilies (or two tomatoes diced and a 4 ounce can green chilies)
• ½ cup red onion, minced
• ½ cup fresh cilantro, chopped
• 1 avocado, peeled and diced
• Juice of one lime
• ½ teaspoon garlic powder
• ½ teaspoon ground cumin
• salt and ground black pepper, to taste

Instructions

1. Add all the ingredients into a large bowl, leaving the avocado and lime juice until last. I add the avocado and squeeze the lime juice all over the avocado before stirring all the ingredients to combine (this helps keep the avocado from turning brown).
2. Chill in the refrigerator.
3. Serve as desired…great with corn chips as a dip.

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3.2.1753

Loaded Baked Potatoes Southwest Style

The baked potato is a beautiful thing, especially when it’s filled with a big ol’ glob o’ stuff! This Meatless Monday baked potato is loaded with the flavours of the Southwest; and it is a delicious filling meal, definitely worthy of inclusion in the menu rotation.

Most people think of potatoes as being bad for you, when in actuality we can survive quite healthily on a diet of potatoes supplemented with milk or butter which contain the two vitamins (A and D) not contained in potatoes. With the use of black beans as a protein source, this seemingly decadent baked potato is a well-rounded meal.

When baking a potato, it’s important to consider how you prefer the outer skin. If you like a moist skin, it’s best to wrap the potato in foil for baking (if using a conventional oven – microwave cooking gives a moist skin every time); this retains the moisture that escapes the potato as steam while it cooks. If you like a crispy outer skin, it’s best to leave the skin exposed, allowing the steam of the potato to escape into the oven, while leaving the skin to crisp. Either way, you need to “vent” the potato to allow that steam to escape, and lessen the risk of the potato exploding while it cooks.

I’m a pretty conventional potato baker. I prefer to bake my potatoes in the oven, rather than the microwave. This being because I adore a crispy skin, which is not possible to get from the microwave. When I “vent” my potatoes to cook, rather than pricking them with a fork, I use a knife and slice into the potato about an inch deep and nearly the length of the potato. What this does is to create the perfect line to split the potato for dressing it. Once the potato is cooked, I remove it to a plate; using a kitchen towel and grasping the potato from each end I push the potato inward to split it along the vent line. This method makes for a pouch-like opening and crushes the cooked potato inside ever so nicely.

Since I use the oven to bake my potatoes, this recipe isn’t all that speedy. I bake my potatoes at 400 degrees F for about 50 minutes to an hour, depending on their size. Of course, if you microwave your potatoes, this is ready for the table in a jiffy.

I’ve given some garnishing options and I used all of them, but you pick and choose what you like. The end result was very reminiscent of loaded nachos, just with the potato instead of corn chips. It was a definite winner in the Saucy household for a fabulous Meatless Monday meal. Hop on Meatless Monday and make these! You’ll be happy you did.

P~

Loaded Baked Potatoes Southwest Style – {Meatless Monday}

 

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Loaded Baked Potatoes, with the flavors of the Southwest, make for a really fabulous meatless meal. They are like loaded nachos, without the corn chips.

Author: The Saucy Southerner

Recipe type: Entree

Ingredients

• 4 baking potatoes
• 2 tablespoons butter
• ½ medium red onion (about ½ cup), diced
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon chili powder (I used ancho)
• 1 – 15 ounce can black beans (I used Bush’s), drained and rinsed
• 1 cup whole kernel corn, either frozen or canned (if canned, drain liquid)
• 1½ cups salsa (I used some of my Super Simple Salsa – recipe in the site links)
• Garnishes: grated cheddar cheese, fresh chopped cilantro, chopped green onions, sour cream, guacamole

Instructions

1. Bake the potatoes according to your preference, in a microwave or a conventional oven.
2. In a medium-sized skillet, over medium heat, melt the butter.
3. Add the onion to the skillet and saute for about 4 minutes.
4. Add the cumin, garlic powder, chili powder, black beans, corn and salsa to the skillet and continue to cook for about 5 minutes, until thoroughly heated.
5. Split the baked potatoes and spoon in about a cup of the bean mixture to each potato.
6. Garnish as desired and serve.

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3.2.1336

Here is an overhead view:

Loaded Baked Potatoes Southwest Style

Orecchiette with White Beans, Spinach and Plum Tomatoes

Are you all ears for another Meatless Monday? Well then, have I got an earful for you! Orecchiette, little ear-shaped pasta, that is; filled with flavor from onion and garlic, herbs and some crushed red pepper flakes, with protein from beans and packed with nutrients from fresh spinach, this pasta dish is super fast to prepare and so good for you!  

It is said that the Tuscans were responsible for teaching the French how to cook. Tuscan-style cooking is characterized with very simple foods that are not drowned in heavy sauces; hearty, flavorful foods that allow the ingredients to shine on their own. This pasta dish does just that very thing. The “sauce” is comprised of the olive oil and the juices from the tomatoes, giving just enough moisture to coat the pasta and wilt the spinach.

With the use of onion, garlic, herbs and a bit of heat from crushed red pepper flakes, all of the  freshness of the tomatoes and spinach are perfectly enhanced. Sparing use of Parmesan cheese as a topping adds a rich, almost fruity flavor.

The rustic simplicity of the dish makes it all the more appealing for peasants like Mr. Saucy and me; it is a really super meatless meal, ready in minutes, filling and delightfully tasty. Not only that, this is a very budget friendly dish that I hope you will try.

P~

Orecchiette with White Beans, Spinach and Plum Tomatoes – {Meatless Monday}

 

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Orecchiette, little ear-shaped pasta, with white beans, spinach, plum tomatoes sauteed in olive oil that was steeped with garlic and onion, a bit of crushed red pepper flakes and a bit of herbs, then topped with Parmesan cheese…a great, simple, quick meatless meal…

Author: The Saucy Southerner

Recipe type: Entree

Ingredients

• 8 ounces Orecchiette pasta
• 2 tablespoons olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• ⅛ teaspoon crushed red pepper flakes
• ½ teaspoon Italian seasoning blend
• salt and ground black pepper, to taste
• 1 can white beans, drained and rinsed
• 3 plum tomatoes, diced
• 6 ounces fresh baby spinach leaves
• 2 ounces Parmesan cheese, grated

Instructions

1. Fill a large sauce pan about half way with water and place on the stove to boil.
2. Once it reaches a rolling boil, add the pasta and cook according to the package directions for al dente (do not overcook the pasta, you want a bite to it…not soggy)
3. Drain the pasta in a colander.
4. While the pasta is cooking, in a large skillet, over medium heat, add the olive oil and butter; until the butter is melted.
5. Add the onion and saute for about 3 minutes.
6. Add the garlic, crushed red pepper flakes and the Italian seasoning and saute for another couple of minutes.
7. Add the white beans and plum tomatoes and simmer until the tomatoes begin to soften.
8. Add the spinach and continue to cook until the spinach wilts.
9. Stir in the orecchiette and simmer until the pasta is reheated.
10. Serve in large bowls and top with grated Parmesan cheese.

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3.2.2089

Black-eyed Pea Dip

Black-Eyed Pea Dip: It is a great twist on refried bean dip.I made this recipe for the first time on New Year’s, since eating black-eyed peas is a tradition of good luck for the new year in the South. Recently, as I was digging around for something to snack on, I spied a can of black-eyed peas in the pantry and was reminded of it. 

This is one of the easiest recipes to throw together! I promise. It’s probably less than 10 minutes. The longest wait is the baking time, but it’s worth it in the end. Bubbly hot, cheesy beans with a hint of heat all in chip-scoopable form. What’s not to love?

I’m very particular about the beans I use, however. Years ago when I started reading labels and discovered all the products which contain high-fructose corn syrup, I was appalled. Truly. That stuff is in everything! Why? I just don’t understand why so many products are sweetened. It’s not just in soft drinks…it’s everywhere! If anyone wants to discover the cause of the rise in obesity and diabetes, I’d suggest they look into this phenomenon. /steps off soap box

At any rate, most of the canned beans on the market contain high fructose corn syrup. Bush beans do not. They are pure bean goodness, in every variety. You can’t go wrong.

This good luck black-eyed pea dip needs to be added to your snacking repertoire. Stat.

P~

Black-Eyed Pea Dip

 

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Bubbly hot, cheesy beans with a hint of heat all in chip-scoopable form. What’s not to love?

Author: The Saucy Southerner

Ingredients

• 1 -14 ounce can Black-eyed Peas (I use Bush’s because they don’t add unnecessary junk, like high-fructose corn syrup) drained, rinsed
• ½ small onion, minced
• ¼ cup sour cream
• 2 tablespoons pickled jalapenos, diced
• 1 cup Cheddar Cheese, grated
• 3 tablespoons salsa (I used some I made recently, but jarred salsa would work fine)
• ½ teaspoon ground cumin
• salt and pepper, to taste

Instructions

1. Preheat your oven to 350 degrees F.
2. Place the drained and rinsed black-eyed peas in a bowl.
3. Using a fork, partially mash the beans, leaving some of them whole.
4. Add the remaining ingredients and stir to combine.
5. Place the mixed ingredients into an oven proof baking dish.
6. Bake for 20-30 minutes, or until the beans are bubbly and the cheese is browned on top.
7. Serve with corn tortilla chips.

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3.2.2089