Black Beans Can Be Used in So Many Ways!
Healthy and nutritious cooking does not have to be expensive. I am currently living in Costa Rica and beans and rice are every where. Beans and rice are food staples in many countires because they are highly nutritious, low-cost and easy to make. Black beans specfically are an extremely affordable source of protein, filling fiber, disease fighting antioxidants, and numerous vitamins and minerals.Fresh veggies like onions, carrots, peppers can be added with additional nutrient powers. I make a big pot of black beans each week and add them to chili, minestrone soup and I make a large pot of rice, veggies and beans each and every week. Start with the recipe below and and you can use in a variety of ways.
The following recipe requires the beans soak in water over night prior to cooking, so you need to think ahead!
2 tbs olive oil
1 tsp salt
1 yellow onion, chopped and diced
3 cloves of garlic
2 cups black beans, soaked for 8 hours in water, drained and rinsed
4 cps chicken stock
1 bay leaf
- heat oil in pot over meium heat. Ad onion, carrot and salt and cook until softened about 5 minutes. add galric and cook for another minute.
- Add the pre soaked beans, chicken stock and bay leaf. Bring to a boi, cover and reduce heat for 1 - 2 hours. Continue to top up with water as needed to keep beans covered.
- Done when beans are easily mashed between 2 fingers.
- To thicken the mixture, smash a few beans with a fork and simmer uncovered until you achieve the desired consistency
When beans are done, eat them alone as a side dish to rice, fish, veggies and chicken. Add to chili, minstrone soup, black bean soup, black bean biurgers or make a traditional costa rican gallo pinto. They are also great for making breakfast burritos with eggs or bean and cheese quesadillas. My kids love simply beans and rice with raw veggies on the side.
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XO - Carey