Check the Nutrition Facts here | Black beans are chock-full of fibre, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein and are great to sustain a vegetarian diet. If you need to know more, read our short homage here. Its amazing how satisfied you feel after a meal and how creative you can be with vegetarian or meat options. If you cook half the package depending on how big your family is, you may have black beans for one entire week. No time to cook? Explore the canned options, rinse well and ensure sodium levels are low. Combine it with quinoa, in a salad or veggie wrap and you will be fulfilled and energized all afternoon! |
Servings 10
Time 2-2:30 hours
Ingredients:
1/2 package dried black beans
1 tomato
1 tbsp tomato paste
1 diced onion
1/2 diced red or green bell pepper
1 cube chicken or vegetable broth (knorr)
1/2 cup fresh coriander/cilantro
1 tbsp olive oil/ coconut oil
Optional:
3 sliced vegetarian sausages (as pictured)
2 oz diced boneless chicken breast or lean pork
Instructions:
Add three cups of water for each cup of dried beans (water should be around 2 to 3 cm above beans). Let the beans soak overnight.
Rinse the beans and add water again. You can cook them on a stove pot or pressure cooker. In a stove pot it can take almost 2 hours for the beans to be tender and in the pressure cooker 30 to 45 minutes. The seasoning will be added only after the beans are tender otherwise it will take longer to cook or will remain tough. While cooking make sure there is enough water in the stove pot thus that the beans are covered in water. Stir occasionally.
During the last 15 minutes heat up a sauté pan and add the oil. Sauté the onion and pepper for one minute and add the diced chicken/pork/veggie sausages and cook for 8 minutes in medium fire or until done. Now you can add the broth and tomato paste to the tender black beans, mix well and add the rest. Stir well. Taste to ensure its well flavoured, you may want to add an extra 1/2 broth or allow it to get a bit thicker. In the end add the fresh coriander/cilantro. Do not let the coriander cook as it won't have too much flavour left.
Now enjoy for various days this delicious nutrient dense meal!
(If you are running short on time, you can always use canned beans in your recipes. If the black beans have been packaged with sodium or other additives, simply rinse them after opening the can to remove these unnecessary additions. Always read the label to ensure there are low amounts.)
Time 2-2:30 hours
Ingredients:
1/2 package dried black beans
1 tomato
1 tbsp tomato paste
1 diced onion
1/2 diced red or green bell pepper
1 cube chicken or vegetable broth (knorr)
1/2 cup fresh coriander/cilantro
1 tbsp olive oil/ coconut oil
Optional:
3 sliced vegetarian sausages (as pictured)
2 oz diced boneless chicken breast or lean pork
Instructions:
Add three cups of water for each cup of dried beans (water should be around 2 to 3 cm above beans). Let the beans soak overnight.
Rinse the beans and add water again. You can cook them on a stove pot or pressure cooker. In a stove pot it can take almost 2 hours for the beans to be tender and in the pressure cooker 30 to 45 minutes. The seasoning will be added only after the beans are tender otherwise it will take longer to cook or will remain tough. While cooking make sure there is enough water in the stove pot thus that the beans are covered in water. Stir occasionally.
During the last 15 minutes heat up a sauté pan and add the oil. Sauté the onion and pepper for one minute and add the diced chicken/pork/veggie sausages and cook for 8 minutes in medium fire or until done. Now you can add the broth and tomato paste to the tender black beans, mix well and add the rest. Stir well. Taste to ensure its well flavoured, you may want to add an extra 1/2 broth or allow it to get a bit thicker. In the end add the fresh coriander/cilantro. Do not let the coriander cook as it won't have too much flavour left.
Now enjoy for various days this delicious nutrient dense meal!
(If you are running short on time, you can always use canned beans in your recipes. If the black beans have been packaged with sodium or other additives, simply rinse them after opening the can to remove these unnecessary additions. Always read the label to ensure there are low amounts.)