Black Beans

  • Many varieties, all inexpensive 

  • Rich in vitamins and minerals

  • Plant based protein 

  • Simple to cook 

  • Store and freeze perfectly 

  • Beans are low in fat and sodium and high fiber

  • Lowers cholesterol and keeps blood sugar levels even.

Why We Love Black Beans

  • Dried beans can be cooked in under an hour in a pressure cooker or easily simmered on the stove for 2-3 hours.

  • Add 1/2 tsp baking soda when simmering to ease digestion.

  • Canned beans are equally nutritious, rinse prior to use to decrease sodium content.

Tips

The Main

Black Bean Burritos

Serves 4 - 8

Prep time 20 min.

Ingredients

  • 2 Tbsp olive oil

  • 1  4 oz can of mild diced green chilis

  • 2 cloves garlic chopped

  • 1 med onion chopped

  • 28 oz black beans, drained and rinsed

  • 2 Tbsp chopped cilantro leaves

  • 1 tsp ground cumin

  • 1-2 tsp cayenne pepper sauce (Franks or Tabasco fine)

  • 1 tsp salt

  • 4-8 tortillas depending on size

  • ½ head of lettuce finely chopped

  • 1 avocado sliced thin (optional)

  • Optional serving items: sour cream, shredded cheese, pre cooked rice,* ground meat cooked with taco seasoning.


Instructions:

  1. In a skillet, over med heat, add oil, garlic and onion; saute for 2-3 min.

  2. Add beans and stir in seasonings and pepper sauce.

  3. Reduce heat to low and simmer for 10-15 min.

    *If using previously cooked rice, warm in med pot with ½-1 cup of water. Once fluffy, add 1 tsp garlic salt and 1 tbsp olive oil, mix well and remove from heat.


Recipe credit: Food.com, Sandi from CA

The Soup

Black Bean Soup

Serves 4, prep 30 min

Ingredients

  • 2 tablespoons extra virgin olive oil

  • 1 large red onion chopped

  • 1 large carrot peeled and diced

  • 2 celery ribs diced

  • 1 jalapeno pepper deseeded and diced

  • 4 garlic cloves minced

  • 2 teaspoons ground cumin

  • 1 teaspoon dried oregano

  • 1 teaspoon ground coriander

  • 1 teaspoon kosher salt

  • ⅛ teaspoon cayenne pepper

  • 3 (15-ounce) cans low-sodium black beans drained and rinsed

  • 3 cups low-sodium vegetable or chicken broth or more??

  • 1 to 2 tablespoons fresh lime juice

Optional toppings: fresh cilantro, red onion, avocado, or sour cream. Plus extra lime wedges for serving.

Instructions

  1. Heat the oil in a large pot over medium-high heat. Add the onion, carrot, celery, and jalapeno pepper, and cook for 4 to 5 minutes, or until softened.

  2. Add the garlic, cumin, oregano, coriander, cayenne pepper, and salt, and stir together for another minute, until fragrant.

  3. Add the black beans and chicken broth, stir, and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 15 minutes.

  4. Using an immersion blender, puree the soup a few times to have a mix of creamy and chunky textures. Alternatively, you can scoop out a cup or two of soup, blend it in a standard blender until smooth, and then stir it back into the pot. Then, stir in the lime juice.

  5. Ladle the soup into individual bowls and garnish with your favorite toppings.

Recipe credit: https://downshiftology.com/wprm_print/63268

The Salad

Black Bean and Corn Salad

Serves 6, prep time 25 min

Ingredients

  • 1/2 cup olive oil

  • 1/3 cup lime juice

  • 1 clove garlic

  • 1 tsp salt

  • 1/8 tsp ground cayenne pepper

  • 2 cans black beans, rinsed and drained, or 3 cups cooked dried black beans

  • 1 1/2 cup frozen corn kernels

  • 1 avocado, peeled and sliced

  • 1 red bell pepper, chopped

  • 2 tomatoes, chopped

  • 6 green onions thinly sliced

  • 1/2 cup fresh cilantro (optional)

Directions

  1. Place oil, lime juice, garlic, salt and pepper in a jar and shake well.

  2. In a large bowl combine beans, corn, avocado, bell pepper, tomatoes, green onions and cilantro.

  3. Pour dressing over salad, toss and serve.

The Frozen Portion

Extra Black Beans 

  • Store one cup in the refrigerator and add to salad for lunch

  • Freeze extra in 1 cup portions (cupcake tin)