Black Bean and Couscous Salad

This recipe is delicious and it's all food storage and garden ingredients!

I like to make it ahead of time and pack it for a cold lunch to-go. 

~ Lindsey Scarber

3/4 c.   couscous, or whole wheat couscous

1  1/4 c.   chicken broth, or water + 1t. chicken bullion

6 T.   olive oil

6 T.   lime or lemon juice ( I like lime juice)

2 t.   Balsamic vinegar

1 t.   cumin

8   green onions, finely sliced

1 c.   dried cranberries

2 c. cooked black beans, drained, rinsed

Bring chicken broth to a boil in a 2-quart pot.  Stir in the couscous.  Cover and remove from heat.  Let stand for 5 min.

Meanwhile, in a large bowl, whisk together olive oil, lime juice, vinegar, and cumin.

Add green onions, cranberries, and black beans. Toss to coat.

Fluff the couscous well, breaking up all the chunks.  Add it to the beans and cranberry mixture and mix well.  Refrigerate. Serve cold.

Homemade Black Bean Burgers

Homemade Black Bean Burgers 

      1 (16 ounce) can black beans, drained and rinsed

·                                 1/2 green bell pepper, cut into 2 inch pieces

·                                 1/2 onion, cut into wedges

·                                 3 cloves garlic, peeled

·                                 1 egg

·                                 1 tablespoon chili powder

·                                 1 tablespoon cumin

·                                 1 teaspoon Thai chili sauce or hot sauce

·                                1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

You can freeze these for later!  Before cooking, form into patties and put between wax paper.  Freeze and cook when needed.

Whole Wheat Cornbread

by Lindsey Scarber

2  beaten eggs

1  c.  milk

1/ 4  c.  cooking oil, OR shortening, OR bacon grease

1  c.  whole wheat flour, OR half wheat flour + half white flour

3/4 c. cornmeal

1/4 c. white sugar, OR brown sugar

2  T.  baking powder

3/4  t. salt

1  T.  butter

Preheat oven to 400 degrees.  In a med bowl, beat the eggs.  Add milk and oil.  
Without stirring, place flour and cornmeal on top.  Make a little bathtub in the flours for the sugar, baking powder, and salt.  Stir the bathtub ingredients into the flours without getting them wet.  Then mix the dry ingredients into the wet.  Stir just until moistened.

Add the 1 T. butter to a 10-inch cast iron skillet or a 9x1-1/2-inch round baking pan.  Place in a 400 oven about 3 minutes or until butter melts.  Remove pan from oven.  Swirl butter in pan to coat bottom and sides of pan. Pour batter into hot, buttered skillet or pan.  Bake for 15 or 18 min. or until a wooden toothpick or butter knife poked into the middle comes out clean.  Serve warm.

Dinner Variations:  Add 1/2 c. grated cheese before baking.  OR add 1/2 cup crisp bacon pieces before baking.

Breakfast Variation:  Serve cornbread with a bowl and spoon.  Spread jam on the top, then pour milk over it.

Cornbread Muffins Variation: Spoon batter into greased 12-muffin pan. Bake 350 for 8-11 min. To check for doneness, tap the top of a muffin, if it bounces back they are done. 

Behunin Family Honey Butter Variation:   In a microwave dish, combine 1/2 cup butter + 1/2 cup honey. Melt in microwave. When cornbread is out of the oven, poke the cornbread all over with a fork. Pour honey butter on cornbread. Heavenly delicious! 

Beef & Barley Soup

1 lb   stewing beef, stewing elk meat, or ground beef

1 T.   olive oil or vegetable oil

3 med   carrots, diced small

3 stalks   celery, diced small

1 med   onion diced small, or dehydrated onions

8 c.   beef broth,   OR water + beef bouillon powder

1 c.   dry soup mix (optional)

1/2 c.   barley

1/4 c.   dry brown lentils

2 c.   tomato juice, OR 1 c. tomato sauce + 1 c. water

1 T.   sugar

2 t.    parsley flakes

1 big   Bay leaf

1 T.   Worcestershire sauce

1/8 t.   garlic

salt and pepper to taste

Chop stew beef into little pieces.  Add to a large pot or Dutch oven with the olive oil. Add celery, carrots, and onion. Cook over medium heat, stirring frequently, until beef is browned and veggies are tender.

Add beef broth and dry soup mix.  Add barley, lentils, and tomato juice. Add all over ingredients. Cover and simmer over medium-low heat for 1 1/2 to 2 hours. Cover and simmer until vegetables, grains, and meat are tender.  

To make a creamy soup, you may add canned Cream of Mushroom soup
Serves 8 to 12

~ Lindsey Scarber, served at the Douglas Neighborhood Mar 1st Iron Chef Cook-off

Savory Butternut, Black Bean, & Wheat Berry Burritos

      By Rebecca Heale

 1 Tbsp  oil

½ medium onion, chopped

3 c peeled butternut squash or sweet potatoes cut into ½ inch cubes

1 tsp cumin

½ tsp cinnamon

Salt and Pepper to taste

2 cups black beans

1 cup wheat berries

Tortillas (I like corn, but wheat requires less prep)

A bit more oil

Toppings as desired: grated cheese, salsa, sour cream, fresh cilantro or parsley

 Preheat oven to 350 F.  Heat oil in skillet over medium heat.  Add onions and sauté for 5 minutes.  Add squash cubes and cook (still on medium) until squash is just tender.  Add spices, beans, and wheat berries.  Stir carefully to distribute the spices.  Heat through. 

 You are now ready to assemble the burritos.   If using corn tortillas, brush tortilla with oil (I put a Tbs oil in a cup and just dab it on the tortilla with a basting brush)  and heat in a pan until it is flexible. If using wheat, you can skip that step. Fill with some of the bean mixture and roll up.  Place in the pan. Continue to do this with the remaining ingredients, lining up the burritos in the pan as you go.  Bake uncovered for approx. 15-20 minutes, until heated through.

 Makes about 20 little burritos with corn tortillas, about 10 burritos with wheat tortillas. Enough for 8 polite adults, 6 hungry adults, or four teenage boys. 

 Adapted from a recipe my sister learned from a friend, Bethany Spicher, who learned it from farmers in Kansas.  
~Rebecca Heale, served at the Douglas Nighborhood Iron Chef Cook-off Mar 1