Black Bean Recipes

Black bean recipes make it easy to add nutrition while cutting down on meat in the diet and trimming the food budget. Black beans are a tasty source of protein, antioxidants, and cholesterol lowering dietary fiber necessary for any healthy diet. Make soup, main dishes, or exotic dip and much more with black beans.

Black Bean with Rice

To make black beans with rice, you will need:

• 16 ounces dried black beans
• 1 quart cold water
• 6 cloves garlic, minced
• 2 bell peppers, sliced thin (optional)
• 2 large onions, minced
• 1/4 cup olive oil
• 2 bay leaves
• 2 teaspoons salt
• 1 tablespoon vinegar
• 1 tablespoon sugar
• cooked brown rice

1. Pick through the bean to remove any foreign object and rinse well in a colander. Place the beans in a large container, fill it with water, and soak overnight. Rinse and drain.
2. Place the beans in a large pot with a tight lid, bring to a boil, and boil for an hour. Add oil, onions, bell pepper, and bay leaves to the pot and stir. Reduce the heat to low and simmer four until the beans are tender and thicken. Spoon over hot cooked brown rice for a healthy meatless meal.

Black Bean Hummus

To make black bean hummus, you will need:

• 1 (15 ounce) can black beans
• 1 garlic clove
• 2 tablespoons lemon juice
• ¾ teaspoon ground cumin
• ½ teaspoon salt
• ¼ cayenne pepper
• ¼ teaspoon paprika

1. Prepare the ingredients for black bean hummus. Mince a peeled garlic clove in a press or smash it under a wide knife. Open the can of black beans and drain the liquid into a small bowl.
2. Create black bean hummus.Combine the garlic and the drained black beans in a food processor or a large bowl. Note: if a food processor is not available use a deep bowl and an electric mixer. Add two tablespoons of the liquid from can of black beans. Add lemon juice, tahini, cumin, salt, cayenne pepper, and mix until smooth. Place in a serving dish and sprinkle with paprika. Serve with cut vegetables or tortilla chips.

Tips and Warnings:

• Always soak dried legumes in water overnight to shorten cooking time and to preserve important nutrients.

• Do not salt the beans until they are ready to serve. Salting beans during cooking can make them tough.