I made black beans the other day that were pretty darn good! When they were ready, we made tacos with them by adding the beans to flour tortillas with a scoop of whole grain brown rice, a scoop of fat-free greek yogurt, a sprinkle of low-fat cheddar cheese and fresh pico-de-gallo that I made earlier in the day. They were delicious!
It made me want to share the recipe.
Soak one bag of black beans, overnight in the crock pot (do not turn it on).
In the morning, drain the beans and rinse them really well. This is an important step as it cuts down on the bean’s gassy properties.
Chop the following:
1-medium green pepper
1-clove of garlic
1-jalapeno (or more – I had to watch the heat for my kiddos)
Add all of it to the bottom of your crock pot.
Add the beans on top. Dump one box of low sodium chicken broth into the crock pot (feel free to use vegetable broth instead).
Add 4-cups of water.
DO NOT SALT. Salt will actually prevent the bean from softening properly during cooking.
Turn your crock pot on low and cook for 6-8 hours or on high for 4-6 hours. You should be able to smash one bean with the wooden spoon, easily. That’s when they are done. You can decide if you like them more or less done. They will eventually begin to split open, the longer they cook.
Now is the time to salt the beans, if you wish.
To store the leftovers in the fridge, keep the water. They will dry out if you drain them before refrigerating.
You can eat as a soup and they are delicious with a big dollop of fat free greek yogurt and a sprinkle of low fat cheese on top. Or you can use them in any recipe that calls for black beans. I rarely use canned beans because of the sodium content; you can never really rinse them clean. Especially since cooking your own is so easy and tastes so much better than canned.
If you’d like to make the fresh pico-de-gallo mentioned above, here is the recipe:
1-half of a green pepper
1-2 jalapeño peppers, seeds and all
1-handful of cilantro
Chop all of the ingredients and mix together. Refrigerate.
Want to know what to do with all the leftover beans? Stay tuned next week for a recipe for Black Bean Cakes. You won’t want to miss them.