Chocolate Black Bean Protein Shake  - dry bean to canned bean converssion chart

Chocolate Black Bean Protein Shake

August 15, 2016 By Brittany

Description

Sneak some extra nutrition into your morning with this Chocolate Black Bean Protein Shake. Full of fiber, protein and chocolate-y goodness, you won’t even remember there are beans in it!

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Ingredients

• 1 1/3 cup milk
• 1 teaspoon vanilla extract
• 1 Tablespoon honey
• 2 Tablespoons cocoa powder
• 1 Tablespoon nut butter
• 1 cup black beans (no salt added), drained and rinsed
• 1 banana, sliced and frozen*
• 1 cup ice

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Instructions

1. Place ingredients in blender in the order listed. Blend on high for 30-60 seconds, or until smooth.
2. Pour into 2 serving glasses and enjoy!

How do I know how much dried beans to use in place of canned beans?

If your recipe calls for canned beans and you want to use dried beans instead, have no fear!  Below I have created a conversion chart to help you make the switch!  Cans of beans are usually 15-ounce cans, while most small bags of dried beans are about 1 pound.  All numbers are approximate, of course, but seem to work well.

*Bonus Recipe*

Have I convinced you to cook with dried beans yet?  Take a look at this bonus recipe! 

I wouldn’t leave you hanging with all this newfound knowledge on how to cook with dried beans and not provide you with anything to use them in!  As promised, below is a great recipe using dried beans.  I first made this recipe back in my dietetic student days at USU for a health fair.  I cooked it up with a few of my dietitian-to-be classmates and served it to our fellow Aggies.  I don’t want to brag or anything, but it was kind of DELICIOUS!  It is so simple yet results in a great flavor.  Go ahead and give it a try!

Spicy Black Bean Soup (in the slow cooker)

Spicy Black Bean Soup

• Author: Brittany Poulson
 
• Prep Time: 8 hours
• Cook Time: 6 hours
 
• Total Time: 14 hours
• Yield: 12 / 6 oz. portions
 
• Category: Soups/Stews

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Description

Prep may take a while, but it is easy because you are soaking the beans overnight (all the work is done while you are sleeping). The cooking is done in a slow cooker, so you don’t have to do much work for that either! Just plan ahead for the soaking and the time it takes to cook, then throw it all together and go about your daily business while it cooks to perfection!

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Ingredients

• 1 pound dry black beans, soaked overnight
• 6 cups chicken broth
• 4 teaspoons diced Guajillo Chile pepper
• 1/2 teaspoon garlic powder
• 1 Tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon cayenne pepper
• 3/4 teaspoon ground black pepper
• 1/2 teaspoon hot pepper sauce
• 4 garlic cloves, diced
• 1 large onion, diced

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Instructions

1. Once the beans have soaked overnight, place in crock-pot and add remaining ingredients (adjust the seasonings and/or spices to desired spiciness).
2. Cook on high for 4 hours, reduce heat and continue to cook for 2 hours or until beans are soft.
3. Garnish with low fat sour cream and cilantro.