Black Bean Brownies

Last week we made these black bean brownies for our superfood presentation! Our presentation was to senior citizens and they really enjoyed the brownies! They could not tell the brownies had black beans. The superfoods that are in this recipe are black beans, spinach and cocoa powder! This is a great dessert to make without the guilt of eating a regular brownie! The brownies came out very dense compared to other brownies that I have made. Let me know what you think!

xo Jackie

Prep Time:  10 minutes Cook Time: 25-30 minutes Yield: 16 brownies

Ingredients:

• 1 (15 oz.) can reduced-sodium black beans, well-rinsed & drained
• 1 cup fresh spinach
• 3 eggs
• 3 tbsp canola oil
• 3/4 cup granulated sugar
• 1/2 cup cocoa powder *(dark cocoa powder can be another alternative)
• 1 tsp vanilla extract
• 1/2 tsp instant coffee powder
• 1/2 tsp baking powder
• 1/8 tsp salt
• 1/4 cup semi-sweet chocolate chips

Directions:

Preheat the oven to 350°F. Spray an 8×8 or 9×9 inch baking pan or dish with non-stick spray or line with foil or parchment.

Put the black beans, spinach, and eggs in the bowl of a food processor and process until completely smooth. Try not to have any chunks of beans!

Add the oil, sugar, cocoa powder, vanilla extract, instant coffee powder, baking powder, and salt. Process until completely combined.

Transfer to the prepared baking dish. Sprinkle with chocolate chips, and put in the oven.

Bake in the preheated oven for 25 to 30 minutes, until a toothpick inserted in the center comes out clean.

Let cool for about 20-30 minutes before slicing. Enjoy!

Calories: 116

Protein: 3.2g

Fat: 4.7g

Carbohydrates: 17.1g

WW+pts: +3 pts

Quinoa Sweet Potato Chili

This was made at one of my nutrition workshops at school. I finally have the time to post it onto the blog! It is from Milk Free Mom (http://www.milkfreemom.com/vegan-quinoa-sweet-potato-chili/). This so great to make for large groups, especially when you have vegans at your party! It really fills you up!

xo Jackie

Prep Time: 5 minutes Cook Time: 50 minutes Yield: 6 servings

Ingredients:

• one 29 oz can black beans, rinsed and drained
• one 6 oz can tomato paste
• 32 oz vegetable stock
• 1 onion, chopped
• 5 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1 tablespoon olive oil
• 1 sweet potato, peeled and cut into bite sized chunks
• 1 cup dry quinoa
• salt and pepper to taste
• avocado, cilantro for garnish (optional)

Directions:

Heat the oil in a large heavy soup pot over medium low heat. Add onions, and cook until soft and they start to turn brown (about 10 minutes). Add the garlic, and cook for about 2 minutes. Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. Add the beans, stock, and potatoes, and season with salt and pepper . Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15 minutes – 30 minutes, stirring frequently, until quinoa and potatoes are cooked and the chili has thickened. Add a bit of water if the chili becomes too thick for your liking. Optional: top with avocado and chopped cilantro.

Calories: 324

Protein: 15g

Sodium: 264g

Fat: 4.8g

Carbohydrates: 56g

WW+pts: +8 pts

Edamame Salad

Our school opened this asian al a carte and the only thing I love is the EDAMAME SALAD! I decided to recreate my own! It is super easy and very cheap! The fiber content for this dish is 8g! You cannot beat that! I have been having this salad on its own, but you can also put it over a bed of lettuce or even in a wrap!

xo Jackie

Prep Time: 5 minutes Cook Time: 0 Yield: 5 servings

Ingredients:

• 1 can of edamame (or lima beans), drained
• 1 can of black beans, drained
• 1/2 can of garbanzo beans
• 1/4 of a yellow onion chopped
• 2 tbs of olive oil
• 1/2 tsp of salt
• dash of pepper
• 1/2 tsp of cumin
• 1/4 tsp of chopped cilantro
• 1/2 tsp of cayenne
• Optional: chopped peppers

Directions:

Drain the edamame (or lima beans), black beans and garbanzo beans. Once those are drained, add them to the bowl and chop up the other ingredients. Mix all of the ingredients together and your all set!

Calories: 223

Protein: 10.9g

Sodium: 307mg

Fat: 6.7g

Carbohydrates: 33g

WW+pts: +6 pts

Ultimate Bean Wrap

I am running really low on ingredients in my fridge since its time to pack my stuff up for finals! This recipe is extremely easy and uses all the ingredients I had left laying around! Enjoy!

xo Jackie

Prep Time: 2 minutes Yield: 1 serving

Ingredients:

• 1 whole wheat wrap
• 1/4 cup of black beans
• 2 tbs of chopped tomato
• 2 tbs of chopped avocado
• 1 tbs of shredded part-skim mozzarella
• 2 tbs of romaine lettuce
• 1 tsp of chopped jalapenos
• 1 tbs of chopped red onion or regular onion (your choice)
• Optional: 1 tsp of hot sauce or a dash of cayenne for a kick! OR add  2 tbs corn

Directions:

First lay the beans down on to the wrap. Next, add the avocado, onion, tomatoes,cheese and jalapenos. Lastly, add the lettuce and wrap it up and you have yourself an ultimate bean wrap!

Calories: 184

Protein: 10.6g

Sodium: 289mg

Carbohydrates: 19g

Fat: 3.7g

WW+pts: +4 pts

Spicy Spaghetti Squash

Since I was attempting to go vegetarian for the month of November, I thought this dish was perfect! I love how you can make the spaghetti squash one night and the bean mix and have it for the rest of the week. It is perfect for one person! I love the kick this dish has. Let me know what you think.

xo Jackie

Prep Time: 50 minutes Yield: 4 servings

Ingredients:

• 1 medium spaghetti squash
• 2 teaspoons olive
• 1/2 cup red onion, chopped
• 1 jalapeño chili, seeded, minced
• 1/2 cup red pepper, chopped
• 1 cup black beans, rinsed and drained well
• 1/2 cup sweet corn, frozen or fresh
• 1 teaspoon chili powder
• All of the reserved cooked squash, about 4 cups
• 1/3 cup cilantro, minced
• 1 tablespoon lime juice
• 1 teaspoon sea salt

Directions:

Cut the squash in half and roast in a 375°F oven for 50 minutes until tender.When cool, scoop flesh from squash halves leaving the shell intact for stuffing. For the filling, heat oil in a large pan and sauté red onion, jalapeño chili and red pepper for 2 minutes. Add beans, corn and chili powder; sauté 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through. Scoop out the spaghetti squash filling and add the mixture to the spaghetti squash.

Calories: 160

Protein: 6g

Fat: 3.5g

Sodium: 330mg

Carbohydrates: 29g

WW+pts: 4 pts

Santa Fe Stuffed Peppers

I decided to be a vegetarian for the month of November. I wanted to make some last meat dishes before November came around. These peppers are GREAT! I made 6 and had them throughout the week. This is great for beginners in the kitchen and if you have a hectic schedule during the week. You have to try this!

xo Jackie

Prep Time: 10 minutes Yield: 6 (1/2 pepper serving size)

Ingredients: 

• 1/2 lb 99% lean ground turkey
• 3/4 cups canned black beans, rinsed and drained
• 3/4 cups frozen corn ( I did not use because I do not like corn)
• 1 hot pickled serrano pepper, chopped (or jalepeño) more to taste
• 1 large diced tomato
• 1 cloves garlic, minced
• 3 tbsp chopped onion
• 2 tbsp chopped cilantro, plus more for garnish
• 1 tsp cumin
• kosher salt to taste
• 3 red bell peppers, cut in half lengthwise
• 1/3 cup water
• 9 tbsp shredded reduced-fat Sargento Monterey Jack cheese
• Optional: 1 tbsp of non fat plain Greek yogurt (substituted for sour cream)

Directions:

Preheat the oven to 350 degrees. In a large skillet brown the turkey and season with salt. When the turkey is browned, add onion, garlic, black beans, cilantro, serrano pepper, diced tomatoes, and cumin.Mix well and simmer on low, covered for 20 minutes. Remove lid, add corn and simmer an additional 5 minutes or until all the liquid reduces. Cut peppers in half lengthwise, removing seeds and stem. Place peppers, cut side up in an oven-proof dish. Fill each pepper with 1/2 cup turkey mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 45-50 minutes, or until the peppers become soft.  Remove foil, top each with 1 1/2 tbsp of cheese and bake uncovered an additional 5 minutes.  Top with with non fat plain Greek yogurt if desired (optional).

Calories: 160

Protein: 15.5g

Fat: 3g

Sodium: 119mg

Carbohydrates: 19g

WW+pts: 4pts

Pumpkin Chili

 

 

I love this chili! This is great for vegetarians or vegans (if you do not put cheese on top). The beans serve as a great source of protein. I would recommend this to anyone!

xo Jackie

 

Prep Time: 5 minutes Cook Time: 5 minutes Yields: 5 servings

 

Ingredients:

• 1 can of pumpkin puree
• 1 can of low sodium of diced tomato with green chili
• 1 can of white cannelli beans
• 1 can of black beans
• 1 jalapeno
• 1/2 medium sized zucchini diced
• 1/2 medium sized summer squash diced
• 1/4 cup of mushrooms
• 1/4 cup of yellow onion
• dash of salt and pepper

Directions:

Saute your vegetables. Next add the beans, let simmer for 2 minutes. Next add the pumpkin puree and tomato sauce. Let simmer for about 5 minutes. 

Calories: 166

Protein: 10g

Fat: .9g

Carbohydrates: 32.2g

Sodium: 590mg

WW+pts: 4 pts

Two Bean Salad

I wanted to make a bean salad to put on sandwiches or over salad. For one person, its a lot, but if you make it for the week and incorporate this salad into different meals its perfect! This side is also a healthy choice for when you are hosting a party. Tell me what you think!

xo Jackie

Prep Time: 5 minutes Yield: 12 servings

Ingredients:

• 1 can of kidney beans
• 1 can of white cannellini beans
• 1/2 bunch of cilantro (chopped)
• 1/8th of white onion
• 2 tbs of fresh lime juice
• dash of salt
• 1/2 tsp of pepper
• 1/2 jalapeno

Directions: 

Drain out the liquid from the kidney beans and cannellini beans. Next chop the onion and cilantro. Put the two types of beans into your bowl and mix in the onions and cilantro. Lastly, add the lime juice, pepper and dash of salt and mix in.

Calories: 37.8

Fat: .1g

Protein: 2.3g

Sodium: 147.8mg

WW+pts:  1pt