Black Bean Veggie*
You Will Need
|
Canola oil to cover about 3/4 surface of large skillet
10 twists black pepper 3 light shakes red pepper (Paprika) 3 teaspoons Recaito (jarred cilantro sauce) 2 teaspoons minced garlic 3/4 teaspoon cumin 1/4 teaspoon each of Rosemary, Thyme, Marjoram |
medium sized onion, chopped
1/2 red pepper, sliced 1/2 orange or yellow pepper, sliced sliced zucchini and yellow squash; cubed eggplant Brussels sprouts, halved with damaged leaves removed and stem cut broccoli flowers cut from a broccoli crown Portobello mushroom slices (if you like them) 1 cup water 15 oz.can black beans, rinsed and strained 15 oz. can tomato sauce 1 teaspoon brown sugar (this cuts tartness of the tomato sauce) |
What To Do
Add canola oil to a large skillet and then mix all spices and oil together with a spoon.
Add veggies to pan as they are cut. Vary above vegetable ingredients based on what you have and what fits into your large skillet.
Add water
Turn on stove heat to less than medium and cook slowly, stirring occasionally. Steam will build up and you will see the broccoli turning dark green (glass skillet lid is ideal).
Test broccoli to see if nearly cooked and then add black beans to pan.
After about two minutes, add a 15oz can of tomato sauce and stir into the veggies. The sauce will turn brown when mixed in. Add sugar.
Let it simmer 2 to 3 minutes. If sauce is watery you can squeeze in some tomato paste from a tube and mix it into the sauce with the spoon.
Let stand uncovered 5 minutes before serving.
If cooking sweet potatoes to go with this (recommended!), 2 potatoes take about 10 minutes in the microwave. Start with 5 mins, then test by by piercing potatoes with a paring knife. Cook for 3 more minutes and test again. If knife goes through easily, they are done, otherwise microwave another minute or two. It all depends on the size of the sweet potatoes.
*NOTE: This recipe is very similar to Michael's Italian Veggie recipe and uses different beans and spices,
Serves 4 Source: Michael Concannon
Add veggies to pan as they are cut. Vary above vegetable ingredients based on what you have and what fits into your large skillet.
Add water
Turn on stove heat to less than medium and cook slowly, stirring occasionally. Steam will build up and you will see the broccoli turning dark green (glass skillet lid is ideal).
Test broccoli to see if nearly cooked and then add black beans to pan.
After about two minutes, add a 15oz can of tomato sauce and stir into the veggies. The sauce will turn brown when mixed in. Add sugar.
Let it simmer 2 to 3 minutes. If sauce is watery you can squeeze in some tomato paste from a tube and mix it into the sauce with the spoon.
Let stand uncovered 5 minutes before serving.
If cooking sweet potatoes to go with this (recommended!), 2 potatoes take about 10 minutes in the microwave. Start with 5 mins, then test by by piercing potatoes with a paring knife. Cook for 3 more minutes and test again. If knife goes through easily, they are done, otherwise microwave another minute or two. It all depends on the size of the sweet potatoes.
*NOTE: This recipe is very similar to Michael's Italian Veggie recipe and uses different beans and spices,
Serves 4 Source: Michael Concannon