Black beans are a staple in my diet. I can be found consuming these healthy and delicious morsels one to two times a week. Black beans are not the only bean I consume, as I also eat chickpeas, red kidney beans, cannellini and others as the flavors are all different and the health benefits change from bean to bean. That being said black beans are my favorite as they go well as veggie patties, inside of tacos, on top of eggs and well: just let your imagination run wild.
Last weekend while I was away training with this guy my wife called me to tell me that I had been challenged to create a new waffle since I had made them all. Silly goose! You are only limited by what you can think of and when I heard this the brain went into over drive but I was also benefited by my Instagram challenge.
Last week I surpassed 600 followers in less than two months and was so honored and humbled by this I opened up the request to my followers to give me 5 ingredients that they wanted in a meal. I did not specify what type of meal or how I was going to use the ingredients, but instead just said give me 5 ingredients.
The list from the followers included: mango, coconut, plantains and chocolate. As you can see from this list we were headed to a tropical island. My mind went bonkers with creating some dishes that were like tapas and using the plantains as the base but I did not have that finishing ingredient. In stepped the black bean to make this ingredient list whole. Armed with a list of ingredients I went to work in the kitchen and what I found out was that these 5 ingredients work very well together in making a great tasting breakfast that includes plenty of healthy fats.
Here is my recipe for:
Black Bean Waffles
Ingredients: 1/2c black beans (cooked), 1/2c garbanzo flour, 1 egg, 1/2 tsp chipotle pepper powder, 1 oz 88% dark chocolate (separated), 85g Plantains, 50g Coconut (Raw), 100g Mango, 100g Avocado, 0.5 oz macadamia nuts, 1/4c coconut milk
Servings: 1 or 2 depends on your workout for the day
Nutritional Information: 1069 Calories, 128g Carbohydrates, 58g Fat, 33g Protein (ratio of carbs:protein is perfect for a recovery meal)
- Bring water to a boil and add in large chopped plantain chunks. 85g should yield 3x 1″ chunks.
- Boil plantains for 5-10 minutes so that they are tender but not too mushy.
- Flatten each of the plantain chunks with a can and add to a hot skillet.
- Flip plantains after 5 minutes or golden brown and then allow to cook until golden brown on other side.
- Chop and set aside
Tropical Fruit Salad
- In a bowl combine chopped plantains, mango chunks, coconut chunks, chopped macadamia nuts and chopped avocado.
- Add shaved chocolate to top and then place in center of plate.
- In a bowl mash the black beans but leave the mixture chunky.
- In a separate bowl add flour, eggs, coconut milk, chipotle powder, 0.5 oz chocolate that has been chopped and black beans mixture.
- With a whisk combine well to form a thick batter.
- Turn on waffle iron and pre-heat to manufacturer’s directions.
- Once waffle iron is hot add in batter and allow to cook until steam disappears.
- Remove and plate.
- With tropical salad in center or plate surround with waffles.
- Shave more chocolate over the top and add honey if you would like.
- Serve with a cup of Pero, Tea or Coffee.