Black beans are high in protein, magnesium, manganese, folate, potassium, calcium
and iron. They are economical and can be purchased in bulk and stored in airtight
containers for at least one year.
Pick over beans to remove imperfect beans and any foreign matter. Rinse well in
cold running water.
In a pan, bring beans to a boil in 6 - 8 cups water. Boil over high heat for 3 -4
minutes, then cover and set aside for an hour. Alternatively, boiling can be omitted
if beans are soaked overnight.
Drain and rinse beans. In a large saucepan, soak
beans in 8 cups fresh water. (This time, do not drain.)
In a skillet, sauté onion and pepper over medium heat until onions are tender and
translucent. Add garlic and oregano when onions begin to color (about 5 minutes).
Do not allow garlic to brown. Add remaining ingredients; mix well.
Stir mixture into beans in saucepan. Bring to a boil, reduce heat to low.
Simmer until beans are tender. Serve over steamed white rice while still hot.
Can be prepared in a Crock-Pot. Just soak beans overnight and put everything into
the Crock-Pot in the morning. Set on low and cook for 8 hours, or until beans are
tender.
If you own a small (2.5 -4 quart) pressure cooker, these can be prepared in under
thirty minutes. Saute onions, then add pre- soaked beans to pressure cooker; cover
with water or broth and remaining ingredients. Cover and cook at 10 lbs pressure
for 20 minutes. Turn off heat and allow to sit 10 minutes, then reduce pressure;
season to taste and serve.
Can be frozen in smaller portions for up to 6 months. If preparing larger quantities
just for freezing, omit the seasonings and add them in while reheating, instead.
Submitted by: CM
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (784g) | ||
Recipe Makes: 1 Servings | ||
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Calories: 1044 | ||
Calories from Fat: 268 (26%) | ||
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Amt Per Serving | % DV | |
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Total Fat 29.8g | 40 % | |
Saturated Fat 4.6g | 23 % | |
Monounsaturated Fat 19.4g | ||
Polyunsanturated Fat 4.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 158.1mg | 5 % | |
Potassium 2511mg | 66 % | |
Total Carbohydrate 159.2g | 47 % | |
Dietary Fiber 51.7g | 207 % | |
Sugars, other 107.5g | ||
Protein 48g | 69 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1044
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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