Making your own black beans is easy and economical. First, presoak the beans overnight, covering with water. Before cooking, strain the beans and add fresh water. You can cook the beans on the stovetop, in a pressure cooker, or in a slow cooker.
To cook on the stovetop, add 3 cups of water for each cup of beans and cook over medium heat, partially covered, for 1. to 2 hours, skimming off any foam.
In a slow cooker, use 3 cups of water for each cup of beans and cook on low for 8 hours. (6 servings)
Canola oil, 1 tablespoon
Red onion, finely chopped, 1/2 cup
Garlic, minced, 1 tablespoon
Ground cumin, 1/4 teaspoon
Dried oregano, 1/4 teaspoon
Sea salt, 1/4 teaspoon
Black beans, cooked, 3 cups, or 2 (15-ounce) cans black beans,
drained, liquid reserved
Bay leaves, 2
Brown or white rice, cooked, 3 cups
Extra-virgin olive oil, 6 teaspoons
1. Heat the canola oil in a large, heavy pot and cook the onion until translucent. Add the garlic, cumin, oregano, and salt. Saute for 2 minutes.
2. Add the beans and bay leaves. If using canned beans, add a small amount of the liquid along with the beans. Cook for 5 to 8 minutes on medium heat.
3. Remove the bay leaves.
4. To serve, put about 1/2 cup of cooked rice on a plate and top with 1/2 cup of black beans. Drizzle 1 teaspoon of olive oil on the top.
Total fat, 8.2 g
Saturated fat, 1.1 g
Transfat, 0.0 g
Polyunsaturated fat, 1.7 g
Monounsaturated fat, 5.1 g
Total carbohydrate, 45 g
Dietary fiber, 9 g
Sugars, 3 g
Protein, 10 g
Sodium, 105 mg