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Monday, January 30, 2012

Black Turtle Beans

unsorted black beans
sorted, washed and cooked black beans

Black Turtle Beans were available at last weeks CSA farm pick up.  They were available in two ways..... a free choice - unwashed, mixed in with dirt, stone and dried matter, OR sorted, cleaned shinny washed beans for a point option.   I chose the free choice option.   They look almost like pebbles on a beach. 

Black beans are an excellent source of dietary fiber and folate, good source of antioxidant-promoting manganese, muscle-building protein, energy-producing magnesium, thiamin (vitamin B1), phosphorus and iron.  Black beans also provide about 180 milligrams of omega-3 fatty acids per cup in the form of alpha-linolenic acid (ALA).

I sorted and washed and cooked up the beans.  To cook beans - soak in water for 2 hours.  Drain, rinse, add cold water, 1 part bean to 2-3 parts water.  Bring to boil and reduce heat to a very slow simmer so that the beans stay in their jackets.  Simmer until tender - about 2 hours.
Black bean quinoa salad
from "Whitewater Cooks"

Cooked beans can be used in many ways - in casseroles, soup, salads, with rice, pureed in a dip for veggies or pita.   So far have made a Black Bean Quinoa salad from the Whitewater Cooks cookbook and a delicious Sweet Potato, Leek & Black Bean Enchiladas - a recipe from our CSA Farm Newsletter:

Sweet Potato, Leek & Black Bean Enchiladas
1 large sweet potato
4 small leeks, cleaned and sliced
2 cups cooked black turtle beans
1 Tbsp olive oil
2 cloves minced garlic
1 tsp ground cumin
1 tsp marjoram
Salt and pepper to taste
6 flour tortillas (or corn)
1 – 2 cups grated cheddar cheese)
1 jar salsa
Instructions
Preheat oven to 375. Bake or microwave the sweet potato until tender, peel and slice into cubes. In a large pan over medium heat, sauté the garlic and leeks in olive oil until leeks are tender. Add the black beans, cumin, marjoram, salt and pepper and stir until well combined. Spread a thin layer of salsa into the bottom of your baking dish. Lay tortillas on a plate and layer one end with the sweet potato cubes, leek and black bean mixture, and a sprinkle of cheese. Roll up tortilla and place seam side down in row into glass baking dish. Cover tortillas with more salsa, a light sprinkle of cheese, and any leftover beans. Bake ~20 minutes, or until cheese is melted and enchiladas start to brown.

1 comment:

  1. Thanks for the recipe! It looks so good. Never thought to combine sweet potatoes with black beans.Planted a lot of sweet potatoes last year and have to use them up so this recipe is perfect!

    ReplyDelete

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