Dougherty Family Recipe Box

Category: Beans

  • Crispy Roasted Chickpeas

     Ingredients

    • 1 can chickpeas, rinsed and drained
    • 1/2 red onion, diced
    • 2-3 tablespoons olive oil
    • 1/2 teaspoon salt

    Method

    1. Preheat convection oven to 425°F.
    2. Line a baking sheet with parchment paper.
    3. In a mixing bowl, stir together all ingredients.
    4. Spread out on baking sheet in a single layer.
    5. Bake until chickpeas are crispy and onions are caramelized (about 30 minutes).
    6. Remove from oven and toss with any spices (if desired).

    Source

  • Butternut Squash and Black Bean Enchiladas

     Ingredients

    • cooking oil
    • 3 tablespoons olive oil
    • 3 cups butternut squash, peeled and diced
    • 2 poblano peppers, seeded and finely diced
    • 1 medium onion, finely diced
    • 1 (14 ounce) can black beans, rinsed
    • 4 tablespoons cilantro, chopped
    • 1 tablespoon chilli powder
    • 8 tortillas
    • 10 ounces enchilada sauce
    • 1/2 cup shredded cheese

    Method

    1. Preheat oven to 425°F.
    2. Lightly coat a 7 x 11 baking dish with cooking oil.
    3. Heat 2 tablespoons olive oil in a large skillet over medium heat.
    4. Add squash to the skillet and cook covered, stirring occasionally, until tender and lightly browned (about 8-10 minutes).
    5. Remove lid, add peppers and onion to the squash, and cook uncovered until tender (about 5 minutes).
    6. Remove from heat.
    7. Stir in beans, cilantro, and chilli powder. 
    8. Let sit for about 5 minutes.
    9. Coat the bottom of the baking dish with about 1/3 of the enchilada sauce.
    10. Spoon 1/2 cup of the vegetables into each tortilla and roll.
    11. Place filled tortillas in the baking dish, seam side down.
    12. Top tortillas with remaining enchilada sauce and shredded cheese.
    13. Cover with foil.
    14. Bake in oven until bubbly (about 15 minutes).
    15. Remove foil and bake another 5 minutes.
    16. Remove from oven and serve.

    Source

  • Waffled Falafel

    Note: chickpeas need to soak for 24 hours before starting to cook and mixture requires refrigeration before cooking. 

    Ingredients

    • 2 cups dried chickpeas
    • 1/2 teaspoon baking soda
    • 1 cup fresh parsley leaves, stems removed
    • 3/4 cup fresh cilantro leaves, stems removed
    • 1/2 cup fresh dill, stems removed
    • 1 small onion, quartered
    • 8 garlic cloves, peeled
    • salt
    • 1 tablespoon ground black pepper
    • 1 tablespoon ground cumin
    • 1 tablespoon ground coriander
    • 1 teaspoon cayenne
    • 1 teaspoon baking powder
    • 2 tablespoons toasted sesame seeds

    Method

    1. Put the chickpeas and 1/2 teaspoon baking soda in a bowl and add water until 2 inches over the top of the chickpeas.
    2. Soak chickpeas for about 24 hours.
    3. Add chickpeas, herbs, onions, garlic, and spices to the bowl of a food processor fitted with a blade.
    4. Run the food processor 40 seconds at a time until ingredients are well combined.
    5. Put the mixture in a bowl, cover, and chill for at least 1 hour or up to 24 hours.
    6. Just before cooking, mix in baking powder and sesame seeds.
    7. Heat a waffle iron.
    8. Scoop mixture onto waffle iron (avoid crowding) and cook until brown and crispy on the outside (about 3-5 minutes).
    9. Serve hot.

              Source

            1. Black Bean and Pineapple Salsa

               Ingredients

              • 1 can (15 oz.) black beans, drained and rinsed
              • 1 1/2 cups diced pineapple
              • 1 avocado, diced
              • 1 red pepper, diced
              • corn, cut off one whole cob
              • 1/3 cup fresh chopped cilantro
              • 1 tablespoon lime juice
              • splash pineapple juice
              • salt to taste

              Method

              1. Combine all ingredients in a bowl, stir. 

                    Source

                  1. Refried Pinto Beans

                    Ingredients

                    • 1 tablespoon olive oil
                    • 1/2 cup white onion, finely chopped
                    • 1/4 teaspoon salt
                    • 2 cloves garlic, minced
                    • 1/2 teaspoon chilli powder
                    • 1/4 teaspoon cumin
                    • 2 (15 ounce) cans pinto beans, rinsed and drained
                    • 1/2 cup water
                    • 2 tablespoons fresh cilantro, chopped
                    • 1 tablespoon lime juice

                    Method

                    1. In a medium saucepan over medium heat, warm the olive oil until shimmering. 
                    2. Add the onions and salt. 
                    3. Cook, stirring occasionally, until the onions have softened and are turning translucent (about 5 to 8 minutes).
                    4. Add the garlic, chili powder and cumin.
                    5. Stir in the drained beans and water. 
                    6. Cover and cook for 5 minutes.
                    7. Reduce the heat to low and remove the lid. 
                    8. Use an immersion blender to puree the beans until desired consistency. 
                    9. Cook while stirring for 3-5 more minutes.
                    10. Remove the saucepan from the heat and stir in the cilantro and lime juice.
                    11. Cover until ready to serve.

                        Source