by Cat, May 2009 (photo, right, from Wikimedia Commons)
Other sites: 1. Emily Skinner Bean Recipes (2); 2. The Vegan Gourmet on dried beans & peas (great reference! (3))
I’ve not yet made this recipe, but I do love black beans and quesadillas. And I absolutely go nuts over guacamole!
You’ll get the most nutritious result if you soak your beans overnight – or sprout them over 2-3 days – before cooking. And seek out locally-made goat cheese if you don’t make your own from raw goat milk. Or, try a Montana-made goat cheese from Amaltheia Dairy.
I do not recommend fat-free sour cream. Real sour cream by its very nature contains the fats present in real cream. So a fat-free version is not natural, but rather synthetic. If you don’t make your own, look for a brand whose ingredients are simply cream and culture (or cultured cream). Daisy (4) is one such brand. Or you can use Creme Fraiche.
Black Bean & Goat Cheese Quesadillas, with Guacamole
This recipe is adapted from Fine Cooking Magazine; original recipe is by Eva Katz. Serves 8 as an appetizer or 3 as a main course.
The original calls for flour tortillas, but since I’m avoiding wheat, I would use corn tortillas. I like their flavor better anyway. Corn tortillas are generally smaller than the flour version, so you will need more of them.
Ingredients & Equipment:
- 1 cup basic black beans
- 3 Tbsp olive oil, divided
- 1 small yellow onion, finely chopped
- 1 tsp ground cumin
- 1 tsp chili powder
- Unrefined sea salt and freshly ground black pepper
- ½ cup chopped fresh cilantro, divided
- 1 large or 2 small ripe avocados, pitted and peeled
- 2 tsp fresh lime juice; more to taste
- ground cumin and/or chili powder, to taste (optional)
- 3 – 4 oz fresh goat cheese, crumbled
- 6 flour tortillas, 8-inches across or more if using corn tortillas
- sour cream (optional)
- cast iron skillet
- small bowl
- Prepare Basic Black Beans (see above, about ⅓ recipe). Rinse and drain.
- Heat 2 Tbsp of the oil in skillet until hot but not smoking. Add onion and saute, stirring, until it softens, about 5 minutes. Add beans, spices and ½ cup water; cook, stirring occasionally, until almost all the water has evaporated, 5 – 7 minutes. Remove pan from heat.
- With back of a fork, break up the beans to make a chunky mash. Stir in half of the cilantro and season to taste with salt & pepper.
- In a small bowl, combine avocado, lime juice and remaining cilantro. Mash to a chunky paste. Season to taste with salt & pepper, and additional spices plus more lime juice if desired.
Assemble the Quesadillas
- Spread bean mixture evenly over 3 of the tortillas. Scatter goat cheese over, then cover with remaining tortillas.
- Coat large cast iron skillet or griddle with oil (about 1 tsp) and heat over medium heat. Set one of the quesadillas in skillet and cook until lightly browned, about 2 minutes. Flip it over and brown on the other side for another 90 seconds. Remove from pan and cook remaining quesadillas, adding more oil to the pan each time.
- Cut each into 8 wedges (or 4 – 6 wedges if using corn tortillas). Serve each wedge with a dollop of guacamole and sour cream, if desired.
- Fine Cooking recipe: finecooking.com/recipes/black-bean-goat-cheese-quesadillas-guacamole.aspx
- Emily Skinner Bean Recipes: emilyskinner.com/food/beans.html;
- The Vegan Gourmet on dried beans & peas (great reference!) (chezbettay.com/pages/basics1/basics_beans1.html
- Daisy brand sour cream: daisybrand.com
- Amaltheia Dairy: find them on the Visit MT website: visitmt.com/listing/categories_NET/MoreInfo.aspx?IDRRecordID=17234