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The Benefits

Did you know black beans (also called black turtle beans) are one of the healthiest beans you can eat, not to mention a cost effective option for many! They contain folic acid (AKA B9) which is great for pregnant women because it helps prevent birth abnormalities, such as spina bifida and heart defects. Black beans are also high in protein and fiber. They even have a secret cancer fighting weapon many other legumes, fruits, and vegetables don’t contain called: Selenium. A powerful antioxidant that promotes healthy functions of the thyroid and of liver enzymes. (While this micronutrient can also be found in meat, fish, and eggs; black beans serve as a great option for those following a vegan diet).

The Method

The consumption of beans is linked to the longevity of many people in “blue zones”. Yet most Americans today do not consume the recommended DV of legumes according to the Dietary Guidelines for Americans. Today we can turn that around with this delicious recipe!

This is my favorite way to make black beans (as well as pinto beans). They taste so much better than buying the canned beans. It’s super simple, always comes out delicious, and makes a great side or add in to enchiladas, tacos, burritos, fajitas bowls and salads. You can toss this recipe into the crockpot, pressure cooker, or make on the stove top. This recipe as a side will serve about 4-6 people.

Here’s what you need:

2 cups dried black (or pinto) beans (soaked for 8 hours)
1 small onion peeled
3 cloves of garlic peeled
2-3 bay leaves *optional
1 Tb olive oil
2 Tb beef bullion powder *optional
Pot with lid

Directions:

sort, rinse, and soak beans for 8 hours

**Noteworthy: you can freeze beans after soaking so that they are ready to be cooked in advance!

Place pre soaked beans, onion, garlic, bay leaves, oil, and bullion powder in a pot on the stove top
Cover with water about 2-3 inches above beans

Bring to a boil, then immediately reduce heat to low

(alternatively if using a crockpot simply place in all ingredients, cover with lid, and cook on low for 4 hours)

Cover with a lid and allow to simmer for approximately 1.5 hours stirring occasionally to prevent beans from sticking to the bottom of pot

Check tenderness of beans after 1 hour (if necessary stir and continue cooking. Check beans every 15 minutes to avoid overcooking)
Once tender, remove: garlic, onion, and bay leaves
Serve and enjoy!

We like ours with yummy chicken and green sauce enchilada pie, check out the recipe here.

How To Make Black Beans

Recipe by DajCourse: Cooking it up, MAMs (Make Ahead Meals)

Prep time

minutes

Cooking time

hour

minutes

You will want to soak your beans overnight/8 hours prior to cooking. You can do this step in advance and refrigerate or freeze your beans so they are ready when you are for this recipe!

Ingredients

2 Cups dried black beans
1 Small onion peeled
3 Cloves of garlic peeled
2-3 Bay leaves *optional
1 Tb olive oil
2 Tb beef bullion powder *optional

Directions

Sort, rinse, and soak beans for 8 hours
Place pre soaked beans, onion, garlic, bay leaves, oil, and bullion powder in a pot on the stove top
Cover with water about 2-3 inches above beans
Bring to a boil, then immediately reduce heat to low
(alternatively if using a crockpot simply place in all ingredients, cover with lid, and cook on low for 4 hours)
Check tenderness of beans after 1 hour (if necessary stir and continue cooking. Check beans every 15 minutes to avoid overcooking)
Once tender, remove: garlic, onion, and bay leaves
Serve and enjoy!

Hope you enjoyed this simple delicious recipe!

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