Homemade black beans are yummy, nutritious, very easy and inexpensive to make!
I make a pot of these every week, so needless to say Robby and I eat a lot of black beans. We eat them in burritos, tostadas or by themselves. I often drain the bean broth water with a slotted spoon and use it along with some of the beans to make a soup out of it. I add some tomatoes, maybe some roasted poblano, Hot Sauce de Arbol y Ancho and/or Pico De Gallo then top it with some cheese and it’s a delicious soup.
Recipe: 8 – 10 Servings
- 4 Cups Organic Black Beans
- 12 plus 6 Cups Filtered Water
- 1/2 White or Red Onion
- 4 – 6 Whole Garlic Cloves
- 1 Tablespoon Chili Peppers Flakes or 2 -3 whole dried chilies like new mexico, habanero, ancho or 10 arbol
- 1 Tablespoon Sea Salt or to taste
In a 5 1/2 quart pot, put small hand full of beans in the pot at one at a time, making sure there are no rocks. Then rinse the beans and add the water, onion, garlic and chilies.
Bring to a boil on medium-high heat boiling for approx. 45 minutes or until water starts to evaporates and add more water then cook for another 45 minutes or longer still, checking on water levels.
* Add Sea Salt to taste AT THE END or they will be tough.
Taste to see if soft, if so turn heat down to medium and add salt to taste and let cook for 5 more minutes to infuse salt.
* It depends on how old the beans are as to how long it will take to cook, older beans will take longer.
* If you have a problem with gas after eating beans. Try soaking dried beans in water for at least six to eight hours before cooking to reduce gas formation. Or place beans in a saucepan with cold water, cover and bring to a boil. Turn off heat and let sit for an hour. Turn the stove to medium-high heat for about an hour or until beans are soft.
Black beans are high in cholesterol lowering dietary fiber, 1 cup of cooked beans provides you with over 1/2 of your daily requirements and reduces blood cholesterol that helps prevent heart disease. The fiber supports the digestive tract and the colon, which helps constipation, diverticulitis and other gastrointestinal disorders. They also maintain normal blood sugar levels, helping to prevent diabetes. Black beans are a very good meat substitute because of their 15 grams of protein in 1 cup and contain only trace amounts of saturated fat and no cholesterol. They contain phytochemicals, substances found only in plant foods that help fight cancer and other chronic diseases. They increase energy with the good amounts of iron in them and have more antioxidant activity than other types of beans. They neutralize cell-damaging free radicals that may help lower the risk of heart disease, cancer, and other diseases. Black beans are also rich in B vitamins, Folate, potassium (helps regulate your blood pressure and heart rate), magnesium, calcium (builds and maintains bones) and other heart-healthy nutrients.