Vegan Black Beans and Greens Stir Fry

Quick & easy, delicious, colorful, high fiber & protein stir fry

Sample recipe from Eat Vegan on $4 A Day: Game Plan For Budget Conscious Cooks.

Total Prep and Cook Time: 45 minutes

2 Servings

Nutrition Data, 240g Serving: 287 cal, 49g carb, 4g fat, 458mg sodium, 15g fiber, 16g protein, low Cholesterol, high in Vit A, C, K, Thiamin, Magnesium, Folate. Estimated glycemic load 18

Ingredients:

• 2/3 cp plus 1/4 cup water
• 1/3 cup brown rice
• 1 3/4 cups cooked or canned black beans, drained and rinsed
• 2 tsp dried onion flakes, plus more for garnish
• 1 tsp ground cumin
• Pinch crushed red pepper flakes (optional)
• 1 tsp olive oil
• 1 garlic clove, minced
• 1/2 cup chopped broccoli
• 1/2 cup chopped collard greens
• 1 1/2 tsp low-sodium soy sauce
• 1 tsp fresh or dried parsley, plus more for garnish

Directions:

1. Put 2/3 cup of the water in a medium saucepan and bring to a boil over high heat
2. Add the rice and return to a boil
3. Decrease the heat to low, cover, and cook for 45 minutes, or until the rice is tender and the water is absorbed
4. Set aside. Fluff with a fork before serving
5. While the rice cooks, combine the beans, onion flakes, cumin, and optional red pepper flakes in a small saucepan over low heat
6. Cook, stirring frequently, until warmed through
7. Heat the oil in a wok or large skillet over medium heat
8. Add the garlic and cook and stir for 1 minute
9. Stir in the broccoli and the remaining 1/4 cup of water
10. Cover and cook for 2 - 3 minutes, or until the broccoli is bright green
11. Add the collard greens and cook, stirring frequently, for 3 to 5 minutes, or until the greens are wilted and tender
12. Stir in the soy sauce and parsley and remove from the heat
13. To serve, spoon portions of the rice onto two plates
14. Top the rice with the beans and greens
15. Sprinkle with addition onion flakes and parsley

Recipe Tips:

Black Bean Slow Cooker Directions: After soaking, boiling & skimming the foam, drain beans and add to cooker with cold water to cover. Cover and cook on low for 6 - 8 hours, just until tender. Add 1/4 tsp salt to keep the beans from splitting and breaking apart when cooking.

Toxin in Black Beans: Black beans, red and white kidney (cannellini) beans contain the toxin phytohennagglutenin. Red kidney beans contain the highest amount. You can get rid of the toxin, through long soaking (12 - 24 hours), with 2 or 3 changes of water, then boiling the beans for 10 - 15 minutes before adding to the crockpot. It's a good idea to preheat the crockpot on high before adding the beans. More info on cooking black beans without toxins. Also watch our video, Basic Bean Cooking (with Kidney Beans and Black Eyed Peas) and see our basic bean cooking recipe

To save time, prepare the vegetables and other ingredients while the rice cooks, or for an even faster dinner, cook the rice in advance, refrigerate until needed, and reheat.

This stir fry works equally well when served over other whole grains.

We enjoyed this recipe very much, but hankered for a sauce. A simple solution was to puree 1/4 cup of the beans with 1 cup water, a veggie bouillon cube, a splash of soy sauce, and stir that back into the beans. Yum!

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