Meatless Monday – Black Bean Sofrito
Let the BEANS rock and shake up your fiesta in the kitchen on Cinco De Mayo!
Celebrating Cinco de Mayo is the perfect time to serve my 100% plant-based Black Bean Sofrito creation and rediscover a superb and palatable idea that goes beyond tacos, nachos and burritos!
If you’re ever looking for an exciting dish to serve your families and friends, this recipe is the bomb when throwing a no-stress weeknight party for anyone, anytime, and (almost) every kitchen.
Bean buff or not, this delicious recipe gives you more than one reason to rejoice; “plant-based protein” shapes up to be the other white meat; and vitamin D is back in the limelight!
Just one serving a day of beans helps to reduce “bad” cholesterol. According to research, a single ¾ cup of these foods may lower LDL cholesterol by five percent, which can translate roughly to a five or six percent reduction in heart disease risk. Check out the other kick ass beneficial components of the Black Beans!
The Black Bean Sofrito is an indulgence made in heaven on a bed of healthy brown rice. So what are you waiting for? Treat yourself to a simple, healthy meal you can feel good about….
Black Bean Sofrito
Ingredients:
Vegetable broth
1 medium onion diced, (about 1 ½ cups)
1 small red bell pepper, diced (about 1 cup)
1 small green pepper, dice (about 1 cup)
6 cloves garlic, minced
4 cans of 15 oz black beans, rinse and drain (2 cans for puree and 2 cans for the mixture in the saucepan later)
3 medium red potatoes, diced
2 tablespoons white wine vinegar
1 tablespoon ground cumin
1 tablespoon fresh oregano leaves
1 bay leaf
sea salt to taste
• diced red onion and green bell pepper for garnish
Instructions:
1. Using a little water, sauté onion, bell peppers and garlic in a saucepan over medium heat for 2-3 minutes, or until vegetables soften.
2. Transfer to a blender and then process until smooth.
3. Add the 2 cans of beans and 3 cups of veggie broth into the blender, then process until mixture has a thick soup consistency.
4. Return the mixture to saucepan and add the remaining 2 cans of beans, potatoes, vinegar, cumin, oregano, bay leaf and sea salt.
5. Bring to a simmer.
6. Reduce heat to medium-low, then simmer. Cover it for 20 minutes or until potatoes are soft.
7. Remove bay leaf.
8. Serve over brown rice, then garnish with diced red onion and green bell pepper.
Questions: Aside from topping this dish on brown rice, how can you get creative in serving this dish? What other healthy ingredient can you still add to create a twist on this recipe? Do you have any requests for future Meatless Monday recipes?
Did this recipe speak to your palate? Take a look at my recipe page!
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