Refried Black Beans

I have nachos for dinner almost every night these days. One of the benefits of eating the same thing(s) all the time is the cost: I can make a big pot of black beans for less than $10 (often less than $5), and it will last me 2 or 3 weeks. Another wonderful thing: I never wonder what I’m going to have for dinner. But there are also drawbacks: I have to be sure that I’m getting complete nutrition from the two or three meals I eat every day, and people find my diet rather strange.

Anyway. Here’s my Black Bean recipe. It can be doubled or tripled fairly easily, and I’ve substituted pinto beans with no ill effects.

Prep time: 10 minutes (or 12 hours + 10 minutes); Cook time: 2-4 hours; Servings: 10.

Ingredients:

  • one pound of black beans
  • one medium red onion, coarsely chopped (yellow and white also work fine)
  • one clove of garlic, finely diced
  • 1 jalapeño, seeded and chopped
  • 3T Cumin
  • 2T Chili Powder
  • 2 cans diced tomatoes with green chilis
Soak the black beans over night (or all day while you’re at work, or both) in a large pot. The quick soak instructions on the package have never worked for me, but you could try for yourself.
Drain and rinse the beans, and add back to the pot. Cover with 6 cups hot water, bring to a boil, and simmer with the lid tilted for about two hours, or until the beans are mostly softened.
Add remaining ingredients and cook until the onions are soft: about 20 minutes should be fine.
Drain beans, reserving the liquid, and grind them up in a blender or food processor until smooth. Return beans to the pot and add enough liquid back in to make a loose paste. Cook this for an additional 20 minutes or so (this is the ‘refried’ part).
I make my own tortilla chips (4 corn tortillas, cut into 32 wedges, very lightly salted, and heated at 325 until crispy: this makes a decent amount for one meal for one person), but you could easily serve over store-bought chips, or rolled up like a burrito. Add shredded sharp cheddar or jack cheese, sour cream, guacamole, fresh pico de gallo, or whatever and make it your own!

Tortilla soup

My current lunch obsession. I make this in rather large batches (doubling the recipe below), separate into lunch-sized portions, freeze, and take to work. The soup thaws on my desk all morning, and takes 4-6 minutes (stirring and breaking up remaining ice chunks) after 3 minutes.

As with many of my other recipes, this is adapted from multiple sources.

Prep time: 15 minutes; Cook time: 1 hour, more or less; Yield: ~8 servings

Ingredients:

  • 2T oil or butter
  • 1 medium onion, 1/4-1/2 inch dice, your choice of color (I prefer red, but white and yellow have been tested and work fine)
  • 1 clove garlic, finely diced or minced
  • 1 green bell pepper, 1/4-1/2 inch dice
  • 1 red bell pepper, 1/4-1/2 inch dice
  • 1 can tomato paste
  • 2 cans diced tomatoes with green chilies (or substitute your favorite—fire roasted tomatoes add an interesting bit of flavor—or add ~4 diced tomatoes with juice and a can of green chilies or two, or whatever… none of this is particularly exact)
  • 8 cups of vegetable stock (or chicken broth, if you like that sort of thing)
  • 2T Cumin
  • 1T Chili Powder
  • 1 can of corn, drained
  • 1 can of black beans, drained or not
Heat oil in a large, heavy pot until it begins to shimmer, add onion and bell peppers, and cook until almost-soft, then add garlic. Cook, stirring often, for a bit, then make a well in the center and add the tomato paste. Fry the tomato paste for one minute, then stir to combine with vegetables. Add diced tomatoes, vegetable stock, and spices, bring just to a boil, reduce heat, and simmer for 25 or 30 minutes. Add the corn and black beans and simmer for an additional 15 to 20 minutes.
Serve immediately with some combination of tortilla chips (or fresh-made tortilla strips), sour cream, guacamole, shredded cheddar or jack cheese (or both), and anything else you can think of, or nothing. Leftovers freeze well and reheat nicely, though the peppers tend to get a bit slimy.
When I make this, I portion the soup out immediately after adding the corn and black beans, omitting the  final simmer phase. This seems to help the bell peppers retain a bit of their crunch. I also double the recipe with no ill effects.
I have no idea about the exact nutritional value of this soup, but I expect it’s reasonably healthy.
If you try it out, let me know how you like it and suggest areas for improvement!