Sometimes we want to eat something simple but also a lunchbox friendly food. I always try to make this kind of side dish with my dinner. Black bean is that kind of thing. In my kitchen, you will always find one or two can of black bean stocked in the pantry.
Black bean is the most popular food in Latin America. Besides Latin America, these beans are also popular in Cuba, Venezuela, Puerto Rico, and Mexico. These beans are usually sold in either canned or dried form.
It is a versatile ingredient that can be used in so many different ways. You can use it from soups and chilis to enchiladas and salads, and many dishes. The possibilities are seemingly endless.
Here I will tell you a simple and easy way on how to cook canned black beans at home. So let’s see the recipe.
Ingredients You Will Need:
- 1 can of black beans.
- 1- ½ teaspoon of extra virgin olive oil.
- 1 chopped shallot and 1 diced tomato.
- ¼ cup of fresh cilantro.
- 1 tablespoon of garlic.
- 2 tablespoon of dried oregano.
- 1 teaspoon of salt.
- 1 tablespoon of red chili powder.
- About 2-2 ½ cups of filtered water.
- 2 ½ teaspoon cumin powder.
Let’s See How To Cook:
#Step1. Place a deep nonsteak frying pan in a stove and heat the stove in high heat. Then pour 1- ½ teaspoon of extra virgin olive oil. When the oil is heated well turn the stove in medium heat then add the chopped shallot. Stir for 2 minutes.
#Step2. Now add 1 diced tomato and ¼ cup of fresh cilantro, then fry them in low medium heat for 3 minutes. If you have a smoker thermometer, you can measure the accurate heat.
#Step3. Now we need to add 1 tablespoon of minced garlic,2 tablespoons of dried oregano, 2 ½ teaspoons of cumin powder, 1 teaspoon of chili powder, and 1 teaspoon of salt. Then stir it for 1 to 2 minutes.
#Step4. Open the can of the beans, drain the liquid by using a strainer and rinse out the beans running under cold water.
#Step5. Now pour the beans on the frying pan and mix them well with other ingredients, then fill the can with filtered water and pour it in the pan. Now reheat the ingredients on high heat and stir until the water gets halved lower.
#Step6. When the water gets halved lower then turn the stove in medium heat and using the black of the spatula mash the semi-cooked beans to thicken the gravy. If the gravy becomes thickness turn of the heat.
You can serve your delicious cooked black beans with some cooked rice. It will be a good meal for you.
If you want to make it more delicious, pour a little bit of lime juice on it and coriander for more flavor.
In this meal, you will get a total of 193kcal Calories and a total of 29g of Carbohydrates.
Besides this, you will get some 10g of protein, 4g of fat, 293mg of sodium 449mg of potassium and Fiber: 10g
You will also get Vitamin C: 2.1mg, Iron: 2.7mg, Calcium: 44mg which is very beneficial for our strong bone and teeth.
Benefits Of Eating Black Beans:
Black beans are really healthy food. It is difficult to tell the benefits of eating black beans in one or two lines. It is enriched with a wide range of nutrients like vitamins, proteins, and minerals, as well as it is high in fiber, magnesium folate, vitamin B6 and antioxidants.
Those people who are on a diet, black bean is really helpful for them. However, everyone can eat this. I will share some major benefits of eating black beans for your health. Here we go.
Black beans contain a rich amount of minerals like magnesium, iron, zinc, calcium, phosphorous, manganese and copper. These are essential for our bones. These helps in maintaining and building a strong bone structure.
#Lowering Blood Pressure:
Black Beans are rich in potassium and low in sodium. That’s why they are good for those who have a blood pressure problem. Sodium is one of the elements that can be the reason for the rise of blood pressure level while potassium helps to remove sodium from our body.
Those who are suffering from Diabetes type 1 and type 2, for them fiber is an essential substance. And black beans are rich in fiber. It helps to assist in lowering the blood sugar level in type 1. On the other hand in type 2, it assists in increasing insulin as well as improving insulin tolerance.
Reduce The Risks Of Heart Diseases:
Minerals in black beans are very beneficial for maintaining good heart health. All types of minerals potassium, magnesium, and iron contained in black beans are good for the heart.
As potassium helps in reducing the sodium level in the blood, it will affect the cholesterol level in the body. On the other hand magnesium and iron helps to produce red blood cells and make the work of heart smooth.
These are some major benefits of eating black beans. But it also has some other benefits.
It helps in weight loss, helps in the prevention of cancer, helps in maintaining a good digestive system. Also for pregnant women, black bean is a healthy food.
How Does Black Beans Taste Like:
It has a smooth creamy texture and a mild taste.
So this is it. Now you can cook canned black beans in a very simple and easy way with this recipe. Hope you will try this at home.
Bonnie Zepeda is an food and kitchen specialist. She likes to like to write on various kinds of foods, kitchen items, kitchen tips etc besides working as a Culinary Specialist.