BLACK BEAN & CHEESE QUESADILLAS with AVOCADO SALSA

I have a slight obsession with black beans, as some of you may be able to tell (they have appeared on this blog many times!). The recipe below is loosely based on a Bill Granger recipe and is a favourite lunch and dinner meal of mine. These quesadillas are quite filling and are such an easy vegetarian recipe to whip up. I like to make them on mountain bread as they are lighter and lower in calories than flour tortillas. Black beans are now readily available at all major supermarkets; just make sure to read the labels and buy a brand with a low sugar content! 

INGREDIENTS

Quesadillas 

• 2 x 400g tin black beans, drained & rinsed
• 100g light tasty cheese, grated
• 1 spring onion, finely sliced
• 2 tablespoons fresh coriander, finely chopped
• 2 teaspoons taco seasoning 
• 8 flour tortillas or 8 mountain wraps 
• rice bran / olive oil 

Avocado Salsa

• 1 ripe avocado, mashed 
• 1 spring onion, finely chopped
• 1 tablespoon fresh coriander, finely chopped
• 1 tomato, finely diced
• 100g cucumber, finely diced
• 2 tablespoons lime juice

COOKING 

1. Combine the black beans, cheese, spring onion, coriander, taco seasoning and a generous amount of ground black pepper in a large bowl and mix well. 

2. Heat a large frying pan over medium heat, adding 1 teaspoon oil. Swirl oil to coat the pan, then place 1 tortilla or mountain wrap in the oil and swirl to coat. Spoon 1/4 of the black bean mixture onto the tortilla and spread it towards the edges, then cover with another tortilla/wrap, pressing down the edges so that they stick together (or also do). After 2-3 minutes, carefully flip the quesadilla and brown the other side for the same amount of time or slightly less. When cooked place on a plate and cover to stay warm. Repeat this process until all tortillas/wraps are used, adding more oil only when needed. You may need to turn the heat down to medium-low from medium once the pan heats up, as the quesadillas will brown much quicker. 

3. Whilst the quesadillas are cooking make the avocado salsa by combining all the ingredients and adding ground black pepper and a pinch of sea salt. 

Cut the quesadillas into quarters and serve the quesadillas alongside 1/4 of the avocado salsa. 

Serves / 4 (4 quarters per person = 2 tortillas / 2 mountain wraps)
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily 

BEEF, TOMATO & BEAN STEW

Some would say that it’s not truly winter without a hearty and filling meat stew. My finance goes nuts for meat; I put it in any meal and he instantly thinks that said meal is tasty. This beef, bean and tomato stew is very simple but tastes like it has been slow cooked for a few hours. If you don’t have 5 bean mix on hand you could use red kidney beans or butter/cannellini beans. Bay leaves are imperative to this recipe and can be purchased for under $2 at any major supermarket.  I used fresh rosemary, however dried rosemary would work just fine as well.  If you like spice, add smoked paprika or chilli powder when adding in all the remaining ingredients. I enjoyed eating this on its own, but you can add it to a bed of brown rice to increase the portion size from 2 to 4. 

INGREDIENTS

• 1 teaspoon rice bran oil 
• 1 medium brown onion, finely chopped
• 2 large garlic cloves, finely chopped
• 500g lean beef, thinly sliced
• 1 x 400g tin 5 bean mix, rinsed & drained
• 3 medium (400g) tomatoes, diced
• 2 bay leaves 
• Optional- 1 teaspoon ground chilli and/or 1 teaspoon smoked paprika
• 2 tablespoons fresh or dried rosemary 
• 1 cup salt reduced beef stock 

COOKING 

1. Heat the oil in a medium saucepan over medium heat and swirl to coat the pan. Add red onion and garlic, stirring often for 2 minutes or until the onion & garlic has softened. Next add the beef strips, cooking for 3-4 minutes or until brown. 

2. Add the beans, tomatoes, bay leaves, spices if using, rosemary and beef stock to the pan. Stir well, then cover and bring to the boil. When boiled reduce the heat to a medium simmer and cook, stirring occasionally, for 20 minutes or until most of the liquid has absorbed. Turn off the stove, then remove the 2 bay leaves from the stew. Stir in a pinch of sea salt & ground black pepper and serve warm, sprinkled with fresh rosemary if available.

Serves / 2 / Serves 4 if 1 cup of cooked brown rice is added 

Total Preparation time / 10 minutes 

Total Cooking time / 30 minutes 

x Emily 

VERSATILE VEGGIES, BEANS & BEEF

I initially made this meal for State of Origin night a few years ago and I've made it several times since. My mother makes a similar recipe for me often when I come to hers for lunch, except that she uses more vegetables and the vegetables & mince become a delicious sauce for corn chips. You could also eat it plain as it is very filling or spooned on top of a small bed of brown rice. 

INGREDIENTS

• 1 tablespoon rice bran oil 
• 1 large garlic clove, finely chopped or crushed 
• 500g extra lean beef mince
• 1 medium sweet potato, roughly grated
• 2 medium zucchinis, roughly grated
• 1 large carrot, roughly grated
• 2 large tomatoes (400g), diced 
• 2 tablespoons gluten-free Worcester sauce 
• 1 x 400g tin red kidney beans, rinsed & drained 
• Optional - a few tablespoons of roughly chopped basil, plus extra to garnish 

COOKING 

1. Heat a large deep frying pan over medium-high heat and add oil, swirling to coat the pan. Add garlic and cook for 1-2 minutes or until soft. Add mince and cook for 5 minutes or until the beef has browned, mashing up any lumps of meat that may appear. 

2. Add sweet potato, zucchini and carrot and stir to combine with the cooked mince for 1 minute. Add diced tomatoes, Worcester sauce and 2 cups (500ml) of water and stir well for another minute. Raise the heat to high, covering the pan and bringing it to the boil. When boiled, reduce to a simmer and cover for around 10-12 minutes or until almost no liquid remains. At this point add the red kidney beans, basil (if using) and a generous pinch of ground black pepper and stir into the beef. Continue to cook until the beans are warm. Remove from heat and serve warm, with corn chips, brown rice or on its own. 

Serves / 4 without rice or corn chips/ 6 with accompaniments 

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes 

x Emily 

MINCE, BASIL & RED KIDNEY BEANS

This is what I would call a classic Chris meal (my fiancee) as it contains only two major ingredients: meat and vegetables. Not a fan of lamb myself (I personally do not like the taste) I prefer this simple, low carb dinner with beef however after grabbing lamb mince by accident the other day I had no choice but to cook with it. Chris informed me that lamb works just as well in this recipe. I love the colours of this dish; the bright orange of the carrot, the deep purple of the kidney beans, the vibrant red of the tomatoes and the striking green of the basil. 

The secret ingredient here is smoked ground paprika- you must add it! It gives the dish a woody yet mildly spicy aroma. 

INGREDIENTS

• 1 x 400g tin red kidney beans, rinsed and drained well
• 1 large carrot, roughly chopped
• 2 medium tomatoes, roughly diced
• 1 medium red capsicum, finely chopped
• 1 garlic clove, finely diced
• 1 teaspoon rice bran oil 
• 500g extra lean beef / lamb mince
• 2 teaspoons smoked ground paprika 
• 2 tablespoons finely chopped fresh basil, plus extra to serve 

COOKING 

1. Heat olive oil in a large frying pan over medium heat and swirl to coat well. Add garlic and stir for 1 minute or until garlic is soft. Add mince, smoked paprika and 2 tablespoons chopped basil and stir continuously until the beef has browned and no meat lumps remain. 

2. Add carrot and capsicum and stir to combine, then cover for 3 minutes to cook. Remove from heat and place in a large serving bowl. Add red kidney beans and tomato and toss to combine. Top with basil leaves, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 
Total Cooking time / 12 minutes 

x Emily 

CHILLI BEEF & BEAN BOWL

This was pure heaven for my very hungover fiancé on Sunday night. He looked terminally ill when he arrived home from an epic Saturday day & night bachelor party  and I knew that a Kale & Quinoa salad, however hearty it may have been, would not cut it for this boy. He needed meat and lots of it. Hence Chilli Beef & Bean Bowls was on the menu for Sunday night and Monday night, as I chose to make 4 servings. The amount of rice per serve is small and did shock me at first, however as this is based on a Michelle Bridges recipe calories must be counted and the sizeable amount of beef mince, tomatoes and beans does not leave much room for starchy carbs. I suggest you use brown rice over white, as brown rice fills you for longer. Don’t be tempted to rack up more calories by adding a dollop of sour cream or cheese on top of this bowl, as there is flavour enough without adding in dairy.

Ingredients

• 2.5g rice bran oil / olive oil (1/2 teaspoon)
• 3 garlic cloves (9g), finely chopped or crushed
• 1 medium red capsicum (200g), finely chopped
• 400g lean beef mince
• 2 tablespoons taco seasoning (20g)
• 2 x 400g can diced tomatoes 
• 1 x 400g tin red kidney beans, rinsed & drained
• 1 x 400g four bean mix, rinsed & drained
• 1/4 cup brown rice
• 2 tablespoons fresh basil or coriander leaves, finely chopped
• 1 cup of fresh lettuce (iceberg, cos, butter), washed, drained & roughly chopped
• 1 lime, cut into 4 wedges

Cooking 

1. Bring a small saucepan of rice and 1 cup of water to the boil with a pinch of sea salt. Once boiled reduce to a simmer and cook until all the water is absorbed and the rice is soft. Set aside. 

2.  Meanwhile, heat a large saucepan over medium heat and add the oil. Add the garlic and capsicum to the pan and cook, stirring often for 2-3 minutes, until the capsicum is just becoming soft. Be careful not to overcook the garlic and burn it. 

3. Increase the heat to high and add the mince and taco seasoning. Cook, breaking up the lumps in the mince with a strong large spoon, for 4-5 minutes or until the beef is brown. Add the tomatoes and 1 cup (250ml) of water, then cover and bring to the boil. Once boiled reduce the heat to medium-low and simmer for 10 minutes. 

4. After 10 minutes, remove the lid, add the beans to the pan and cook for another 5 minutes or until the tomato sauce has reduced (thickened) slightly. 

5. Divide the cooked rice into 4 bowls, then add the chilli beef & beans. Place 1 lime wedge, the chopped lettuce and the basil on top of each chilli bowl. Serve warm. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 25 minutes 

Calories / approx. 570 per serve / recipe makes 4 serves 

x Emily 

CHICKPEA & VEGETABLE SOUP

This wholesome beef, chickpea and vegetable soup was inspired by my lovely doctor telling me that I desperately needed more iron in my body. I am not one who loves or craves eating a steak but I are a raving fan for any type of soup imaginable. Soup represents a fun novelty for me, as living in Brisbane means that there’s only a small window of time each year where one can indulge in this liquid goodness. Who doesn’t love a meal that’s served in a liquid and solid form? The soup below has a bit of a kick to it from the fresh chilli but you can add some paprika and extra chilli powder if you want it really hot. Using 2 cups of stock my soup turned out a bit more like a stew, as the liquid continued to absorb when the saucepan was removed from the stove. If you do like your soup with a thinner consistency, add 2 ½ to 3 cups of stock. The ground sumac gives this soup a nice Mediterranean feel as well. 

INGREDIENTS

• 1 tablespoon coconut oil
• 1/2 medium red chilli, finely chopped
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 2 tablespoons tomato paste
• 2 teaspoons ground sumac
• 1 x 400g tin diced tomatoes 
• 1 medium red capscium, roughly chopped
• 1 medium carrot, roughly chopped
• 1 medium zucchini, roughly chopped
• 250-300g pumpkin, cut into even cubes
• 2-3 cups beef or vegetable stock 
• 1 x 400g tin chickpeas, rinsed & drained
• 1 x 400g tin lentils, rinsed & drained
• 1/2 cup of fresh parsley, roughly chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat and add chilli and garlic. Cook, stirring regularly, for 2 minutes or until garlic has softened slightly. Add mince to the pan and cook, breaking up any lumps that may appear, until browned. 

2. Add the tomato paste and sumac to the meat and stir to combine. Add all the vegetables and stir for 1-2 minutes or until mixed in well with the meat. Pour in the stock, chickpeas and lentils and bring to the boil, covered. Lower to a medium simmer and cook, covered, stirring occasionally for 20 minutes. Remove from heat and stir parsley into the soup and sprinkle some extra on top. Serve warm. 

Serves / 4-6 

Total Preparation time / 15 minutes

Total Cooking time / 35 minutes 

x Emily 

CHORIZO, TOMATO & BEAN STEW

It’s not truly winter without a hearty and filling chorizo dish. My finance goes nuts for chorizo; I put it in any meal and he thinks it’s unbelievably tasty. I don’t like to eat this type of sausage too much, as it is a bit fatty but when I do I enjoy the hell out of it. This chorizo, bean and tomato stew is very simple but tastes like it has been slow cooked for a few hours. If you don’t have 5 bean mix on hand you could use red kidney beans or butter/cannellini beans. Bay leaves are imperative to this recipe and can be purchased for under $2 at any major supermarket.  I used fresh rosemary, being in possession of a very fragrant bunch due to a wedding I attended on the weekend, but dried rosemary would work just fine as well.  If you like spice, add smoked paprika or chilli powder when adding in all the remaining ingredients. I enjoyed eating this on its own, but you can add it to a bed of rice, toasted bread or mashed potato. 

INGREDIENTS

• 250g chorizo, thinly sliced
• 1/2 red onion, finely chopped
• 2 large garlic cloves, finely chopped
• 1 x 400g tin 5 bean mix, rinsed & drained
• 1 x 400g tin diced tomatoes
• 2 bay leaves 
• 2 tablespoons fresh or dried rosemary 
• 1 cup beef stock 

COOKING 

1. Heat a medium saucepan over medium heat and add chorizo slices (do not add any oil as the chorizo will release oil) until slightly darker in colour. Add red onion to the pan and cook, stirring often for 2 minutes or until onion has softened. 

2. Add the garlic, beans, tomatoes, bay leaves, rosemary and beef stock to the pan, cover and bring to the boil. When boiled reduce the heat to a medium simmer and cook, stirring occasionally, for 20 minutes or until most of the liquid has absorbed. Remove from heat, stir in a pinch of sea salt & pepper and serve warm, sprinkled with fresh parsley or chives if you have them on hand. 

Serves / 4

Total Preparation time / 8-10 minutes 

Total Cooking time / 30 minutes 

x Emily 

VERSATILE VEGGIES, BEANS & BEEF

What a perfect night to have a hearty beef meal for dinner. As the second State of Origin airs tonight, Queensland is in full swing, supporting their troops as only the sunshine state knows how. Maroon flags flutter in the wind as they boldly peak out of car windows. The city is a sea of red shirts and for those who wear blue today, shame on you. You just may get a panicked sms from your partner asking you to bring a non-blue shirt to work for him to quickly slip into (yours truly).

I’ve never fully understood the QLD love of rugby, being a true-blue AFL girl from Melbourne, however I found myself watching the last origin game with more enthusiasm and enjoyment than I care to reveal. And what goes well with sports viewing? Well food of course. My mother makes a similar recipe for me whenever I come to hers for lunch, except that she uses more vegetables and the vegetables & mince become a delicious sauce for corn chips. You could also eat it plain as it is very filling or spooned on top of a small bed of brown rice. Hopefully me and my fiancée can eat this wholesome manly meal as we watch QLD win!!

INGREDIENTS

• 1 tablespoon coconut oil (liquid form)
• 1 small red onion, finely chopped
• 500g extra lean or organic beef mince
• 1 medium sweet potato, roughly grated
• 2 medium zucchinis, roughly grated
• 1 large carrot, roughly grated
• 2 x 400g tin of diced tomatoes
• 1 tablespoon gluten-free Worcester sauce 
• 500g (2 cups) gluten-free beef or vegetable stock
• 1 x 400g tin red kidney beans, rinsed & drained 

COOKING 

1. Heat a large deep frying pan over medium-high heat and add oil, swirling to coat the pan. Add onion and cook, stirring, for 2-3 minutes or until soft. Add mince and cook for 5 minutes or until the beef has browned, mashing up any lumps of meat that may appear. 

2. Add sweet potato, zucchini and carrot and stir to combine with the cooked mince for 1 minute. Add diced tomatoes and Worcester sauce and stir well for another minute.  Raise the heat to high, covering the pan and bringing it to the boil. When boiled, reduce to a simmer and cover for around 20 minutes or until almost no liquid remains. At this point add the red kidney beans and a pinch of sea salt & black pepper and stir into the beef. Continue to cook until the beans are warm. Remove from heat and serve warm, with corn chips, brown rice or on its own. 

Serves / 4 - 6

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes 

x Emily