Black Beans
This recipe for black beans is easy and delicious! There are several cooking options. It can be made in a crock pot or pressure cooker. It is hearty and full of flavor and nutrients. A great alternative source of protein and can be served in many ways to create several satisfying meals. For example:
- Serve in a bowl with 2 Tbsp of brown rice or steamed chopped vegetables
- Blend to make a smooth soup or use as a sauce
- Smooth to a paste and use for nachos
- Blend into a lump consistency and use for tacos or dip with fresh vegetables
- Mash cooked beans use for burrito with corn or rice, salsa, avacado (guccamole)
Digestibility of beans for many can be a problem. Paul Pitchford, author of Healing with Whole Foods, suggests that beans are better digested when combined with green and non-starchy vegetables (cooked or raw). This includes kale, cabbage, broccoli, turnip greens, mushroom, and radishes.
Recipe
Ingredients2 cups of beans (rinsed and soaked) 1 tbsp – Canola, coconut or sesame oil
1 medium onion finely chopped 1 ½ cups of kale Braggs aminos 2 tbs. bullion paste or soup starter and 6 cups of boiling water 2 cloves of crushed garlic 1 pinch thyme
VariationUse broccoli slaw to replace kale. |
InstructionsHeat oil in pan or pressure cooker and add garlic. Cook for 1 minute. Add onions and cook until clear. Add kale and stir. Add boiling water, bullion and beans. Stir well. Cover and simmer until beans are tender (approximately 2 hours). Or pressure cook for 8 to 10 minutes Or transfer mixture to crock pot until tender (approximately 6 hours). Serves 6
|
Benefits
Excellent source of protein
Good for kidney health and reproductive function
Reference:
Pitchford, Paul, Healing with Whole Foods, North Atlantic Books, CA, 2002
