Black Beans
You can increase the flavor and fiber by adding chopped fresh apples or oranges. Garnish the beans with fresh chopped parsley, minced celery, carrots, and chives.
INGREDIENTS | SERVES 6; Serving Size ¾ cup
- 1 pound black beans
- ½ onion, diced
- 1 slice bacon
- 1 tablespoon cumin
- 1 tablespoon salt
- 1 tablespoon honey
- 2 teaspoons chili powder
Cover the beans with boiling water for 10 minutes. Reserve the beans and discard the water.
Sweat the onion in a pot with the bacon for 5 minutes, then add the beans. Add 5 quarts water.
Add the cumin, salt, honey, and chili powder and bring to a simmer.
Simmer slowly for 90 minutes, stirring occasionally.
Test a few beans in a small spoon for doneness by blowing on them. The skin will crack if they're done.
Calories: 301.60
Protein: 17.13 grams
Carbohydrates: 52.09 grams
Fiber: 12.39 grams
Fat: 3.62 grams
Beans for Your Budget
The variety of dried beans numbers in the hundreds. They are packed with flavor, protein, and both soluble and insoluble fiber. Very little, if any, meat is necessary when beans are combined with onions, garlic, carrots, and tomatoes. They marry happily with parsley, cilantro, rosemary, basil, and tarragon. Plus, they should be the basis of a very high-fiber diet.
