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So joyful to come back out with one other mini meal plan! This collection is one my absolute favourite issues to work on. It positively takes plenty of planning and power, however making interconnected recipes that movement into one another is endlessly inspiring and satisfying. This sort of work jogs my memory that dwelling cooking doesn’t have to be sophisticated to be good, that leftovers are a real present, and that meals waste isn’t a essential a part of life (although it’s so onerous to keep away from!).
This mini is much more enjoyable than ordinary, because it features a healthful deal with recipe among the many savory ones. The entire thing is centered round black beans – a magical ingredient that can make its method into tacos, bowls, and brownies. As ordinary, we stroll you thru some easy prep steps and supply a purchasing checklist for all of the components. When you get pleasure from this mini, try this extra wintery black bean meal plan we did a couple of months in the past, in addition to all our meal plans. Let’s get began 🙂




Menu

  • Creamy Black Bean Bowls
  • Refried Black Bean and Cauliflower Tacos
  • Black Bean Raspberry Brownie Bites

*all recipes are vegan and gluten-free, see the recipes for serving sizes


Purchasing Checklist

(Print)

Deliver this checklist with you if you go meals purchasing, it’s bought all of the components you’ll want for the recipes on this meal plan mini. All of the gadgets are separated by class, to make the purchasing simpler and extra environment friendly. Take the time to look over this checklist beforehand and cross out any gadgets you have already got. The hope right here is that you just personal among the pantry staples, spices, and possibly even among the produce required, which is able to assist reduce the checklist. Add no matter different components you’ll want for the week right here, if doing looking for the entire week.

Produce

  • 1 half yellow onions
  • 1 medium pink onion
  • 1 head of garlic (7 cloves)
  • 2 jalapeno peppers
  • 2 limes
  • 1 very massive or 2 small heads of cauliflower
  • pint of cherry tomatoes
  • about Four avocados
  • about 6 ozfresh or frozen raspberries
  • 1 bunch cilantro
  • 1 bunch scallions
Bulk and Spices

  • Three cups dry black beans
  • 2 cups rice of selection or quinoa
  • 1 cup untoasted cashews
  • 2 tablespoons floor flax seeds
  • black pepper
  • smoked paprika
  • chili powder
  • cumin seeds or floor cumin
  • bay leaves
Staples

  • sea salt
  • olive oil or different cooking oil of selection
  • coconut oil
  • brown rice vinegar or apple cider vinegar
  • tahini or different nut butter
  • vanilla extract
  • cocoa powder
  • coconut sugar
  • baking powder
  • sizzling sauce (elective)
Different

  • corn tortillas or different tortillas of selection

Fundamental Prep

1) Prepare dinner the beans and make the Creamy Black Beans

Creamy Black Beans - Golubka Kitchen

Pot of Black Beans + Creamy Black Beans

 

Elements

  • Three cups dry black beans
  • sea salt
  • 2 tablespoons olive oil
  • 1 yellow onion – sliced in half
  • 1 jalapeño – slit down the aspect
  • 5 cloves of garlic – smashed and peeled
  • 2 teaspoons smoked paprika
  • 2 teaspoons chili powder
  • 1½ teaspoons floor cumin
  • freshly floor black pepper
  • 2 bay leaves
  • juice from 1 lime

Directions

  1. Soak the beans in a single day or as much as 24 hours in loads of purified water with a splash of apple cider vinegar.
  2. Drain and rinse the beans. Place them in a big soup pot and canopy them with purified water by about 2″. Add a beneficiant pinch of salt. Deliver to a boil, cut back the warmth to a simmer and cook dinner, coated, for 30 minutes. Style for doneness. If the beans will not be utterly tender, proceed to cook dinner till absolutely performed. Salt on the final 10 minutes. Utilizing a slotted spoon, take away 1½ cups of the beans to an hermetic container and refrigerate till able to make the brownies.
  3. Warmth the olive oil in a medium skillet over medium warmth. Add the onion halves, face down, and the jalapeño. Let sit on the warmth for about 4-5 minutes, flipping the jalapeño midway by, till the greens are barely charred. Add the garlic cloves and allow them to get aromatic for about 30 seconds to 1 minute.
  4. Take away some water from the pot with the cooked beans, in order that the beans are simply coated by the water (by about 1″). Add the charred onion, jalapeño, garlic, and the oil from the pan to the pot. Add the paprika, chili, cumin, one other beneficiant pinch of salt, black pepper, and bay leaves, mixing the whole lot in. Deliver the beans as much as a really sturdy simmer over medium warmth. Let simmer, with the lid askew, for 30-45 minutes, till the bean liquid has decreased and develop into creamy, and till the beans are buttery tender. The liquid will thicken extra as soon as it cools. Flip off the warmth and blend within the lime juice. Style for salt and pepper and alter if wanted. Take away the jalapeño, onion, and bay leaves.
  5. Take away 2 cups of the creamy beans to an hermetic container, catching among the liquid however not an excessive amount of. These will probably be used for the Refried Black Bean Cauliflower Tacos (recipe beneath), so hold them refrigerated till able to make the recipe. Use the remainder of the creamy beans within the Creamy Black Bean Bowls (recipe beneath).

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2) Prepare dinner the Rice or Quinoa

A Mini Meal Plan, Centered Around a Pot of Black Beans - Golubka Kitchen

Pot of Rice or Quinoa

 

Elements

  • 2 cups rice of selection or quinoa
  • sea salt
  • freshly floor black pepper (elective)
  • olive oil (elective)
  • brown rice vinegar (elective)

Directions

  1. Prepare dinner the rice or quinoa in accordance with the directions on the bundle (in case your rice got here in a bundle), or another cooking methodology you favor, like in a rice cooker, and so on. We wish to cook dinner our rice with a beneficiant pinch of salt, a grind of black pepper, a glug of olive oil, and a small splash of brown rice vinegar, which makes it infinitely extra flavorful. Use within the Creamy Black Bean Bowls (recipe beneath).

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3) Make the Fast Pickled Onions

Quick Pickled Onions - Golubka Kitchen

Fast Pickled Onions

 

Elements

  • ½ cup brown rice vinegar or apple cider vinegar
  • 1 cup heat purified water
  • 1½ teaspoons sea salt
  • 1 medium pink onion – thinly sliced

Directions

  1. Mix the vinegar, water and salt in a big glass jar. Shut the jar and shake to dissolve the salt. Add the onion and shake as soon as once more to combine.
  2. Let the onions marinate at room temperature for at the very least 1 hour. The onions will develop into extra flavorful as extra time passes. Retailer refrigerated in an hermetic container for as much as 1 week.

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4) Make the Cilantro Jalapeño Crema

Cilantro Jalapeño Crema - Golubka Kitchen

Cilantro Jalapeño Crema

 

Elements

  • 1 cup untoasted cashews – soaked in water for at the very least 15 minutes
  • ½ cup purified water
  • juice from 1 lime
  • ¼ – ½ of a jalapeño
  • handful of cilantro (tender stems included)
  • sea salt

Directions

  1. Drain and rinse the cashews. Place them in an upright blender, together with the purified water, lime juice, jalapeño, cilantro, and sea salt to style. Mix on excessive till clean, including small splashes of water if the sauce appears too thick. Style for salt and alter if wanted. Preserve refrigerated in an hermetic container.

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5) Roast the Cauliflower

Roasted Cauliflower - Golubka Kitchen

Roasted Cauliflower

 

Elements

  • 1 very massive or 2 small heads of cauliflower – chopped into bite-sized florets
  • olive oil or different cooking oil of selection
  • sea salt
  • freshly floor black pepper
  • ½ teaspoon cumin seeds
  • 6 scallions – sliced into ½” items

Directions

  1. Preheat oven too 400° F (200° C). Put together 2 parchment-lined baking sheets.
  2. Distribute the cauliflower between the baking sheets, drizzle with oil and sprinkle with salt, pepper, and cumin seeds. Combine to coat. Place within the oven and roast for 20 minutes.
  3. After 20 minutes, flip the cauliflower on each trays and add the scallions, mixing them into the cauliflower. Roast for 10-15 extra minutes, or till the cauliflower may be very tender and caramelized and the scallions are barely charred.

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Recipes

These bowls are all concerning the creamy black beans, which make the most effective case for cooking beans from scratch. They prove so velvety and flavorful, and you’ll change up the spices and aromatics primarily based in your preferences. They’re scrumptious merely served over one thing starchy like rice or quinoa. However a couple of of our punchy, colourful toppings from prep day take them to that utterly subsequent degree. Better part? These bowls come collectively very quickly because you’ve performed all of the prep.

Creamy Black Bean Bowls - Golubka Kitchen

Creamy Black Bean Bowls

 

Elements

  • about 5 cups creamy black beans (recipe above)
  • about 6 cups cooked rice or quinoa (recipe above)
  • fast pickled onions (recipe above)
  • cilantro jalapeño crema (recipe above)
  • different topping recommendations
  • cubed avocado
  • sliced cherry tomatoes
  • recent cilantro leaves
  • sliced inexperienced onion

Directions

  1. Serve the nice and cozy creamy black beans in individually portioned bowls, over warmed rice/quinoa, topped with fast pickled onions, crema, avocado, tomatoes, cilantro, and/or inexperienced onion.

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We’re so obsessive about these tacos! They repurpose the creamy black beans in a refried bean state of affairs, which provides them a very new life. As well as, the tortillas get loaded up with our roasted cauliflower and scallions, fast pickled onions, crema, tomatoes, cilantro, and/or another toppings you want in your tacos. The result’s a wonderfully filling and flavorful bundle that we crave continuously.

Refried Black Bean and Cauliflower Tacos - Golubka Kitchen

Refried Black Bean and Cauliflower Tacos

 

Elements

for the refried beans

  • olive oil or different cooking oil of selection
  • ½ yellow onion – diced
  • sea salt
  • ½ teaspoon chili powder
  • 1 teaspoon smoked paprika
  • freshly floor black pepper
  • 2 cloves of garlic – minced
  • 2 cups creamy black beans (from above)

for the tacos

  • refried black beans (recipe above)
  • warmed corn tortillas or different tortillas of selection
  • warmed roasted cauliflower and scallions (recipe above)
  • cilantro jalapeño crema (recipe above)
  • fast pickled onions (recipe above)
  • cubed avocado
  • sliced cherry tomatoes
  • recent cilantro leaves
  • sizzling sauce (elective)

Directions

to make the refried beans
  1. Warmth the oil in a big skillet over medium warmth. Add the onion and a pinch of sea salt, and sauté till translucent, about 7 minutes. Add the chili powder, smoked paprika, black pepper, and garlic, and blend the whole lot in for about 30 seconds, till aromatic. Combine within the beans and allow them to heat by.
  2. Mash the beans with a potato masher or a fork proper within the skillet, till most of them are mashed, with some complete items remaining all through. Prepare dinner for an extra 2 minutes, including small splashes of water if the beans appear too dry. Style for salt and alter when wanted. Serve heat within the tacos.
  1. Unfold a beneficiant quantity of black beans within the backside of every tortilla. High with the roasted cauliflower and scallions, dollops of crema, fast pickled onions, avocado, tomatoes, cilantro, and sizzling sauce, if utilizing. Take pleasure in instantly.

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We contemplate these brownies to be within the snacking class versus being a full-on dessert. They nonetheless really feel like a deal with, however positively not your most decadent deal with on the planet. They’re nice for lunch containers, and it’s at all times a good suggestion to maintain a batch within the freezer for a healthful dessert choice. The raspberries are fairly essential right here. They contribute to the moistness of the brownies, and their tart berry taste simply goes so completely with the chocolatey brownies.

Black Bean Raspberry Brownie Bites - Golubka Kitchen

Black Bean Raspberry Brownie Bites

 

Elements

  • 2 tablespoons floor flax seeds
  • 1½ cups plain cooked black beans (from recipe above)
  • Three tablespoons tender coconut oil, plus extra for oiling the tin
  • 2 tablespoons tahini, almond butter, or different nut butter of selection
  • 1 teaspoon vanilla extract
  • ¾ cup cocoa powder
  • ½ cup + 2 tablespoons coconut sugar
  • 1½ teaspoons baking powder
  • pinch of sea salt
  • about 6 ozfresh raspberries (or frozen however not thawed)

Directions

  1. Preheat oven to 350°F (175° C). Put together a 12 gap muffin tin by oiling every gap with tender coconut oil.
  2. In a small bowl, mix the bottom flax with 6 tablespoons of water. Whisk collectively and let sit whilst you put together the remainder of the components.
  3. In a big bowl, mash the black beans till clean. Add the oil, tahini/nut butter, vanilla, cocoa, sugar, baking powder, and salt to the bowl. Combine the whole lot collectively till clean. Fold within the flax combination, which needs to be thickened to a uncooked egg-like consistency at this level. Fastidiously fold within the raspberries. You can even do all this mashing and mixing in a meals processor if you happen to choose.
  4. Distribute the brownie combination within the oiled muffin tin, patting it down into the muffin holes considerably evenly. I like to make use of barely dampened palms for this, however you may also use a wetted spoon. Place within the oven and bake for 25-30 minutes, till the brownies are dry to the contact on the surface and fudgy on the within. Let cool for at the very least 15 minutes earlier than eradicating the brownies from the pan. Preserve refrigerated or frozen in an air-tight container.

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