Savory Black Beans

2.22.17 / Comment

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Savory Sides

Try our simple recipe for savory black beans they are a delicious and nourishing addition to so many recipes. These beans are sure to take each meal to the next level due to their hearty, earthy flavors and mushy textures. Combined with fresh ingredients such as cilantro, onion, and garlic, this is one black bean recipe that is anything but ordinary. We love eating black beans on their own, but they are also fabulous when mixed into our Egg MuffinsHummus Vegetable Wraps, and Red Lentil Spinach and Sorghum Bowl

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Nutrient Booster: Black Beans

We enjoy using black beans in a variety of ways because they are a good source of protein, fiber, vitamins, and minerals, which makes them an ideal plant-based source to include into a daily diet. In fact, studies have shown that eating beans (specifically black or pinto beans) can reduce risks for heart disease, as they can lower serum total cholesterol and LDL cholesterol (1). Eating black beans are also a good choice for people who have diabetes, hypoglycemia or insulin resistance; due to the black beans’ high fiber content, it stabilizes blood sugar levels by providing a slow and steady stream of energy. So go ahead and enjoy incorporating black beans into your diet–it’s a great way to ingest plant proteins and increase health at the same time.

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Savory Black Beans

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings

Ingredients

  • 1 tbsp olive oil
  • 1 cup onion, diced
  • 1-2 cloves garlic
  • 1/4 tsp cumin, optional
  • 1 (29 ounce) can black beans, undrained
  • 1/2 cup water
  • 1 bay leaf
  • 1-3 tbsp red wine vinegar
  • 1/4 cup cilantro, chopped

Instructions

  1. Heat olive oil in saucepan over medium heat. Add onion and saute about 3-4 minutes or until tender, occasionally stirring. Add garlic and cumin, and saute for 1 minute while stirring with a wooden spoon.

  2. Add in water and bay leaf, and stir well. Reduce the heat and partially cover the mixture, letting simmer for 15 – 20 minutes, if beans are too thick add more water. Stir occasionally.

  3. Remove from heat, and stir in red wine vinegar and cilantro.

  4. Serve warm.

Recipe Notes

Some canned black beans are cooked with kombu which helps to reduce gas producing properties of beans.

You could use dried black beans instead (follow package directions).

Serve with brown rice, Freekeh, or whole grain sorghum.

Nutrient Analysis:
Serving size: 1/2 cup Calories: 140 calories, Fat: 3 grams, Saturated fat: 0.5 grams, Carbohydrates: 20 grams, Sugar: 1 gram, Sodium: 115 milligrams, Fiber: 7 grams, Protein: 7 grams, Cholesterol: 0 milligrams

 

 
(1) Pinto bean consumption reduces biomarkers for heart disease risk. J Am Coll Nutr. 2007 
Jun;26(3):243-9. Windham DM et al. https://www.ncbi.nlm.nih.gov/pubmed/17634169

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