Black Bean Summer Squash Taco Filling

Desperation can be a source of inspiration in cooking. When an unexpected guest was also a vegetarian I threw together something I had on hand and suddenly we had a tasty alternative to Turkey Tacos I typically make.

Not planning on having tacos tonight? This works equally as well as a side dish.

Black Bean Summer Squash Taco Filling
Servings: 4-6
Prep time: 10 minutes
Total time: 30 minutes

Ingredients:

  • 2 Tbsp. olive oil, divided
  • 1 onion, cut into 1/4″ dice
  • 1 red bell pepper, cored and cut into 1/4″ dice
  • 1 jalapeno pepper, seeded and finely diced
  • 2 cloves garlic, minced
  • 3 yellow summer squashes, cut into 1/4″ dice (see notes)
  • 2 cans black beans, drained and rinsed
  • 1 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 1/2 tsp. dried Mexican oregano, crushed
  • black pepper to taste, extra salt for cooking

Directions:

  1. Heat 1 tablespoon of oil in a 12″ non-stick skillet over medium for about 1 minute. Add the onions and bell pepper, sprinkle with salt and toss to coat in the oil. Cook for 5 minutes, stirrings once or twice.
  2. Add the jalapeno and garlic, stirring them into the carrot and bell pepper. Cook until fragrant, which should only take 30 second to a minute. Transfer the onions, peppers and garlic to a bowl and set aside.
  3. Return the skillet to the stove, add the remaining oil and increase the heat to high. When the oil is just beginning to smoke add the summer squash and a generous sprinkle of salt. Spread the squash along the bottom of the skillet and cook, undisturbed for 2 minutes. Toss the pan to redistribute the squash and cook another minute.
  4. Return the onion mixture to the pan and add the remaining ingredients. Stir to combine, reduce heat to medium low and cook for 10 minutes.
  5. Taste and adjust seasoning with salt and pepper as desired.

Notes:
Your 3 summer squashes should be 6-8″ long and no more than 2-2.5″ in diameter. I prep them removing the ends and cutting them lengthwise into quarters. I then remove the layer of seeds, cut the remaining squash flesh into 1/4″ wide strips and, finally, cutting them into 1/4″ cubes.

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Cucumber and Bean Salad with Citrus Dressing

I wanted a side dish that would combine some fresh vegetables (cukes/peppers) with some easy protein (canned beans). The dressing is based on one from FoodTV; they used it on a different salad however I liked the sound of it and it worked out well.

Cucumber and Bean Salad with citrus dressing
Servings: 8-12
Prep time: 15 minutes
Total time: 15 minutes

Ingredients:

  • 1 14.5 oz. can chickpeas
  • 1 14.5 oz. can black beans
  • 1 cucumber, peeled, quartered, seeded and cut into 1″ pieces
  • 1 red pepper, seeded and cut into 2″ pieces
  • 1 lemon, zested and juiced
  • 1 lime, zested and juiced
  • 2 garlic cloves, pressed
  • 1 Tbsp. granulated sugar
  • 2 tsp. kosher salt
  • 1 tsp. red wine vinegar
  • 1 tsp. ground cumin
  • 1/2 tsp. ground black pepper
  • 1/4 cup extra virgin olive oil

Directions:

  1. Rinse the chickpeas and black beans, add to a bowl with the cucumbers and red peppers.
  2. In a jar combine the remaining ingredients, shake well. Pour about half of the dressing over the vegetables, toss to combine. Taste and adjust salt and pepper to taste.
  3. Serve with remaining dressing available for those who want it.

Notes:
The vegetables can be combined up to 2 hours in advance and the the dressing can similarly be made up to a day in advance. Store both in the refrigerator until 30 minutes before serving.

I used Goya low-sodium chickpeas and black beans in this dish. If you aren’t using low-sodium beans then you might want to cut the kosher salt by half in the dressing.

Black Bean Soup

In the fall one of my weeknight go-to meals is soup. It’s mostly a combine and simmer effort which is perfect after a day at work and the diminishing light of the day.

Black Bean Soup
Servings: 4-6
Prep time: 15 minutes
Total time: 75 minutes

Ingredients:

  • 1 Tbsp. olive oil
  • 1/2 medium red onion, 1/4″ dice
  • 2 Tbsp. dark brown sugar
  • 1 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 1 1/2 tsp. ground coriander
  • 1 tsp. minced garlic
  • 1 14.5 oz. can fire-roasted diced tomatoes
  • 1 15 oz. can tomato sauce
  • 1 6 oz. can tomato paste
  • 2 cup chicken broth
  • 1/2 cup orange juice
  • 2 15 oz. cans black beans, drained and rinsed
  • kosher salt and black pepper
  • yogurt, diced avocado, chopped cilantro (optional)

Directions:

  1. Heat oil in a dutch oven over medium heat until shimmering. Add onions and a generous pinch of salt. Cook for 3 to 4 minutes until tender. Add brown sugar, spices and garlic. Stir to combine and heat until fragrant; 1 to 2 minutes.
  2. Add tomato products, broth and orange juice. Stir until tomato paste is incorporated. Reduce to a simmer and cook for 30 minutes, stirring occasionally.
  3. Add black beans, stir to incorporate and cook for 20 more minutes. Beans should be heated through and slightly softened.
  4. Taste for seasoning; adjust if needed. Serve with in a bowl with your choice of toppings.

Notes:
This recipe is based on one I found while sorting through the stack of recipes that get printed out, made once and forgotten. I’ve tweaked the original recipe to match my preferences and written up my version of the instructions.

The original recipe apparently came from Southern Living magazine circa 2008.