Not So Basic Black Beans
Easy to prepare, extremely affordable, and loaded with health benefits for all…
The black bean is a superfood in our book.
And these little gems stretch far beyond a simple side.
They’re a perfect plant-based substitute or supplement to meat in so many dishes… salads, tacos, enchiladas, plant-based bowls, dips, and spreads.
Whether your a vegan, vegetarian, or meat eater… black bean recipes are a delicious and satisfying plant-based protein alternative for main dishes. My husband, “King Carnivore,” is even a fan.
Black Bean Benefits
Looking for foods that help slow the glycemic response?
Plant-based protein and high fiber are a winning combination.
Compared to other plant-based foods, beans contain some of the highest levels of protein.
On the fiber front, black beans are rich in both soluble and insoluble fiber. So you’ll feel full longer… an added benefit.
They’re also high in magnesium which is vital for bone health.
And, they’re a heart-healthy choice, as they lower cholesterol.
Pantry Perfection
Low-sodium, organic canned black beans are the perfect pantry ingredients.
Dry beans are even more affordable than canned.
But let’s face it, sometimes you want a shortcut. Canned beans are quick and easy. And they’re readily available.
Serving Suggestions
This most delicious of black bean recipes is at its best finished with a squeeze of lime juice, a sprinkle of cotija cheese, and fresh cilantro.
We use these beans as our stuffing in our Black Bean and Cheddar Tacos recipe.
We enjoy that recipe on many a Meatless Monday!
Tools for Perfect Black Beans
Other Recipes You May Like
Crispy Black Bean + Cheddar Tacos
Southwestern Chicken Salad with Chili Vinaigrette
| Prep Time | 15 minutes |
| Cook Time | 30-40 minutes |
| Servings |
cups |
- 2, 15-ounce canned black beans low-sodium
- 1 tablespoon extra-virgin olive oil
- 1 medium red onion diced, about 1 1/2cups
- 1 medium green bell pepper diced, about 3/4 cup
- 1 medium red pepper diced, about 3/4 cup
- 2 ounces canned mild green chiles diced
- 3 medium garlic cloves minced
- 1 tablespoon chili powder
- 1 1/2 teaspoons ground cumin
- 1 teaspoon sea salt
- cilantro optional garnish
- lime wedges optional garnish
- cotija cheese optional garnish
Ingredients
| |
- Prepare the ingredients.
- In a medium saucepan, add olive oil and bring to medium heat. Add red onion, green bell pepper, red pepper and mild green chiles. Sauté for 2-3 minutes. Stir once or twice.
- Add garlic and cook for 30 seconds to 1 minute until fragrant. Stir to combine.
- Add black beans with juice, chili powder, cumin and salt. Stir to combine. Bring to a gentle boil.
- Reduce heat to medium low, maintaining an aggressive simmer. Cook black beans uncovered for 30-40 minutes, stirring often.
- Off heat, with a potato masher or an immersion blender lightly mash 1/2 of the black bean mixture. Leave additional beans whole. Stir to combine.
Recipe courtesy of www.sisterspicekitchen.com | © 2019 Spice Brands, Inc. All rights reserved.