How to Cook Black Beans

Zesty Black Beans

Quick to the Table

Stephanie Kanoeola Megumi Wong

Cooking dried beans can seem intimidating, but it really only requires one thing: “thinking ahead.” If you know what you want to cook for the week, follow the steps below and you’ll have a huge pot full of fiber-rich, filling, goodness in no time.

Still thinking canned beans are the way to go?

Top 3 reasons why I choose dried over canned:

  1. SALT – canned beans (or canned food in general) can be loaded with extra sodium. I try to avoid the extra bloat and control the salt by adding it myself. If you do choose canned, then definitely pick-up “unsalted” versions.
  2. PRICE – I can definitely save a buck or two by buying dried beans in the bulk aisle and stocking up for later.
  3. BISPHENOL A (aka BPA) - This is a chemical found in food containers (like cans) and has been shown to increase the risk of cancers, heart disease, and fertility issues.

 

3 Quick Steps

Ingredients

1 cup dried black beans
1 bay leaf (optional)
water


Steps:

  1. Rinse beans to remove any dirt.
  2. Soak for 4- 6 hours (or overnight).
  3. Place in a pot and cover with about 2-3″ water above the beans. Boil for 45 minutes to an hour and ensure that there’s always water in the pot. Add more as necessary.

(NOTE: DO NOT add salt to the beans while cooking. This will slow down the cooking process. You can flavor the beans after they are cooked).

Yields ~ 3 cups cooked

 

Zesty Black Beans

Ingredients

2 cups cooked black beans
1 teaspoon olive oil
1 clove garlic, minced
½ cup red onion, chopped
¼ cup green onion, chopped
¼ cup  cilantro, chopped
Juice from ½ a lemon
¼ teaspoon sea salt, plus more to taste
¼ teaspoon pepper

Steps:

  1. In a large saucepan heat the 1 tablespoon of olive oil. Sauté onions, garlic, salt, and pepper until onions are slightly translucent.
  2. Add the cooked black beans and reheat for 3-5 minutes.
  3. Remove from heat and toss in chopped green onions and cilantro.

Yields 2 cups cooked

 

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Thanks for reading! My name is Stephanie Wong and I am a certified holistic health & nutrition coach, home-grown natural food cook, lover of all things ginger, and a strong believer that strength is beauty. [read more...]

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