July 25, 2010

Taco Bowls

Please excuse the picture on this one. My camera is awful for trying to take these kinds of shots, and we gave away all the little individual portion, oven safe bowls we received with some of the cookware from our wedding shower because I thought we'd never use them. Then I discovered French onion soup and concocted this recipe. We had to make do with a microwave. It was still really tasty, but nuking it makes it look a little...blah.

Actually this one started out as a failed attempt to make veggie burgers. The patties grilled up pretty, but the flavor and texture was all wrong. They did, however, make for some awesome low carb taco salads. So I took out the binders, and so was born the taco bowl.

1/4 - 1/2 lb. Pinto Beans (dried)
1/4 - 1/2 lb. Black Beans (dried)
1/8 - 1/4 lb. Navy Beans (dried)
1 cup Baby Carrots
2 Tbsp. Ground Red Pepper
1 1/2 Tbsp. Garlic Powder

Separate out any broken or bad beans. Wash and soak overnight. In a crock pot, cover beans with water and cook on high for four hours or on low for eight. Add baby carrots for the last one or two hours, just long enough to soften them. Drain, reserving some of the soup to moisten if needed, and place beans and carrots into a food processor. Add spices and pulse until well blended, adding the broth as needed to moisten the mixture.

Preheat oven to 350 degrees. Line oven safe bowls with the refried beans and place on a cookie sheet. Bake for 15-20 minutes, or until the beans just begin to crust. Top as desired.

Now, you don't have to use those exact bean types, though I would suggest using either pintos or red kidney beans to make sure you get an expected refried beans taste from it. This is one of those recipes I use to clear out any left over dried beans I have sitting around in the pantry.

You can top it with anything you like. The nutritional information given is for the toppings our family tends to favor: bell pepper, onion, spiced stewed tomatoes, cheese, torn spinach, and a dollop of unsweetened, plain Greek Yogurt.

It also makes a lovely bean dip if you up the spices to 3-4 Tbsp. ground red pepper, to taste, 2 1/2 Tbsp. garlic powder, and 2 Tbsp. onion powder.

Here's the nutritional information for the refried beans alone.

* Nutrition information is once again courtesy of Spark People Recipe Calculator.

No comments:

Post a Comment