Healthy Eating

Recipe: Homemade black beans

If you are participating in an unprocessed food challenge, or are just trying to eat healthier, skip the canned foods and try cooking up kitchen staples from scratch. Make a big batch of this Mexican black bean recipe, courtesy of Janeil Ruiz, a west town resident who grew up in Oaxaca, Mexico.

Black beans are staple in Central American cuisine and can be added to a variety of recipes for protein and fiber.

You can eat the beans straight out of the pot or slow cooker, add them to meals throughout the week and freeze the leftovers.

Recipe Serves 4

Ingredients
2 cups dry black beans
4 cups water (plus extra to add as needed)
Sea salt to taste, about 1 tablespoon
1 green chili pepper, chopped
1 bulb of garlic, papery skin intact, broken into a few sections

Method

There is no need to pre-soak the beans for this recipe, although you may want to rinse them to remove any debris. Add all ingredients to a soup pot and bring to a boil. Reduce heat and let simmer, covered, for at least four hours, and longer if you’d like. If using a slow cooker, you can keep the beans on low heat overnight.

When beans are done, do not drain or rinse. Use a slopped spoon to serve the beans.
Add to carrots, shredded cabbage, chopped avocado and serve with tortilla chips for a healthy snack or meal.

Add leftover beans to soups and other recipes as needed.

For thicker and creamier beans (refried), blend the black beans and reheat in the pot. 

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