Mini cardápio: bowls cremosos de feijão-preto, tacos de couve-flor e brownies de framboesa

Ingredientes

• 3 cups dry black beans
• sea salt
• 2 tablespoons olive oil
• 1 yellow onion - sliced in half
• 1 jalapeño - slit down the side
• 5 cloves of garlic - smashed and peeled
• 2 teaspoons smoked paprika
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• freshly ground black pepper
• 2 bay leaves
• juice from 1 lime
• 2 cups rice of choice or quinoa
• freshly ground black pepper (optional)
• olive oil (optional)
• brown rice vinegar (optional)
• 1/2 cup brown rice vinegar or apple cider vinegar
• 1 cup warm purified water
• 1 1/2 teaspoons sea salt
• 1 medium red onion - thinly sliced
• 1 cup untoasted cashews - soaked in water for at least 15 minutes
• 1/2 cup purified water
• 1/4 - 1/2 of a jalapeño
• handful of cilantro (tender stems included)
• 1 very large or 2 small heads of cauliflower - chopped into bite-sized florets
• olive oil or other cooking oil of choice
• 1/2 teaspoon cumin seeds
• 6 scallions - sliced into 1/2" pieces
• about 5 cups creamy black beans (recipe above)
• about 6 cups cooked rice or quinoa (recipe above)
• quick pickled onions (recipe above)
• cilantro jalapeño crema (recipe above)
• other topping suggestions
• cubed avocado
• sliced cherry tomatoes
• fresh cilantro leaves
• sliced green onion
• 1/2 yellow onion - diced
• 1/2 teaspoon chili powder
• 1 teaspoon smoked paprika
• 2 cloves of garlic - minced
• 2 cups creamy black beans (from above)
• refried black beans (recipe above)
• warmed corn tortillas or other tortillas of choice
• warmed roasted cauliflower and scallions (recipe above)
• hot sauce (optional)
• 2 tablespoons ground flax seeds
• 1 1/2 cups plain cooked black beans (from recipe above)
• 3 tablespoons soft coconut oil, plus more for oiling the tin
• 2 tablespoons tahini, almond butter, or other nut butter of choice
• 1 teaspoon vanilla extract
• 3/4 cup cocoa powder
• 1/2 cup + 2 tablespoons coconut sugar
• 1 1/2 teaspoons baking powder
• pinch of sea salt
• about 6 oz fresh raspberries (or frozen but not thawed)

Modo de preparo

1. 1

   Soak the beans overnight or up to 24 hours in plenty of purified water with a splash of apple cider vinegar.

2. 2

   Drain and rinse the beans. Place them in a large soup pot and cover them with purified water by about 2". Add a generous pinch of salt. Bring to a boil, reduce the heat to a simmer and cook, covered, for 30 minutes. Taste for doneness. If the beans are not completely soft, continue to cook until fully done. Salt at the last 10 minutes. Using a slotted spoon, remove 1½ cups of the beans to an airtight container and refrigerate until ready to make the brownies.

3. 3

   Heat the olive oil in a medium skillet over medium heat. Add the onion halves, face down, and the jalapeño. Let sit on the heat for about 4-5 minutes, flipping the jalapeño halfway through, until the vegetables are slightly charred. Add the garlic cloves and let them get fragrant for about 30 seconds to 1 minute.

4. 4

   Remove some water from the pot with the cooked beans, so that the beans are just covered by the water (by about 1"). Add the charred onion, jalapeño, garlic, and the oil from the pan to the pot. Add the paprika, chili, cumin, another generous pinch of salt, black pepper, and bay leaves, mixing everything in. Bring the beans up to a very strong simmer over medium heat. Let simmer, with the lid askew, for 30-45 minutes, until the bean liquid has reduced and become creamy, and until the beans are buttery soft. The liquid will thicken more once it cools. Turn off the heat and mix in the lime juice. Taste for salt and pepper and adjust if needed. Remove the jalapeño, onion, and bay leaves.

5. 5

   Remove 2 cups of the creamy beans to an airtight container, catching some of the liquid but not too much. These will be used for the Refried Black Bean Cauliflower Tacos (recipe below), so keep them refrigerated until ready to make the recipe. Use the rest of the creamy beans in the Creamy Black Bean Bowls (recipe below).

6. 6

   Cook the rice or quinoa according to the instructions on the package (if your rice came in a package), or any other cooking method you prefer, like in a rice cooker, etc. We like to cook our rice with a generous pinch of salt, a grind of black pepper, a glug of olive oil, and a small splash of brown rice vinegar, which makes it infinitely more flavorful. Use in the Creamy Black Bean Bowls (recipe below).

7. 7

   Combine the vinegar, water and salt in a large glass jar. Close the jar and shake to dissolve the salt. Add the onion and shake once again to mix.

8. 8

   Let the onions marinate at room temperature for at least 1 hour. The onions will become more flavorful as more time passes. Store refrigerated in an airtight container for up to 1 week.

9. 9

   Drain and rinse the cashews. Place them in an upright blender, along with the purified water, lime juice, jalapeño, cilantro, and sea salt to taste. Blend on high until smooth, adding small splashes of water if the sauce seems too thick. Taste for salt and adjust if needed. Keep refrigerated in an airtight container.

10. 10

    Preheat oven too 400° F (200° C). Prepare 2 parchment-lined baking sheets.

11. 11

    Distribute the cauliflower between the baking sheets, drizzle with oil and sprinkle with salt, pepper, and cumin seeds. Mix to coat. Place in the oven and roast for 20 minutes.

12. 12

    After 20 minutes, flip the cauliflower on both trays and add the scallions, mixing them into the cauliflower. Roast for 10-15 more minutes, or until the cauliflower is very soft and caramelized and the scallions are slightly charred.

13. 13

    Serve the warm creamy black beans in individually portioned bowls, over warmed rice/quinoa, topped with quick pickled onions, crema, avocado, tomatoes, cilantro, and/or green onion.

14. 14

    Heat the oil in a large skillet over medium heat. Add the onion and a pinch of sea salt, and sauté until translucent, about 7 minutes. Add the chili powder, smoked paprika, black pepper, and garlic, and mix everything in for about 30 seconds, until fragrant. Mix in the beans and let them warm through.

15. 15

    Mash the beans with a potato masher or a fork right in the skillet, until most of them are mashed, with some whole pieces remaining throughout. Cook for an additional 2 minutes, adding small splashes of water if the beans seem too dry. Taste for salt and adjust when needed. Serve warm in the tacos.

16. 16

    Spread a generous amount of black beans in the bottom of each tortilla. Top with the roasted cauliflower and scallions, dollops of crema, quick pickled onions, avocado, tomatoes, cilantro, and hot sauce, if using. Enjoy right away.

17. 17

    Preheat oven to 350°F (175° C). Prepare a 12 hole muffin tin by oiling each hole with soft coconut oil.

18. 18

    In a small bowl, combine the ground flax with 6 tablespoons of water. Whisk together and let sit while you prepare the rest of the ingredients.

19. 19

    In a large bowl, mash the black beans until smooth. Add the oil, tahini/nut butter, vanilla, cocoa, sugar, baking powder, and salt to the bowl. Mix everything together until smooth. Fold in the flax mixture, which should be thickened to a raw egg-like consistency at this point. Carefully fold in the raspberries. You can also do all this mashing and mixing in a food processor if you prefer.

20. 20

    Distribute the brownie mixture in the oiled muffin tin, patting it down into the muffin holes somewhat evenly. I like to use slightly dampened hands for this, but you can also use a wetted spoon. Place in the oven and bake for 25-30 minutes, until the brownies are dry to the touch on the outside and fudgy on the inside. Let cool for at least 15 minutes before removing the brownies from the pan. Keep refrigerated or frozen in an air-tight container.