Nothing is quite as satisfying as a side of slow cooked black beans with a quesadilla. Or perhaps, now that we are sliding into some cooler autumn weather, a rich warm bowl of Cuban Black Bean soup. Originally native to the Americas, black beans have proliferated around the world for good reason: their nutrition, delicious flavor and texture, and ease of accessibility. Let's breakdown why this legume is so popular!
Nutrition
A serving size of black beans has the following nutrition:
Serving Size | 1/2 Cup, 130g (canned) | Iron | 1.7 mg (10%) | Zinc | 960 µg (9%) |
Calories | 110 | Potassium | 410 mg, (8%) | Manganese | 380 µg (17%) |
Total Fat | .4g | Calcium | 40 mg (4%) | Thiamine, B1 | 210 µg (17%) |
Carbohydrates | 21g | Magnesium | 60 mg (14%) | Folate, B9 | 128 µg (32%) |
Fiber | 10g | Phosphorous | 120 mg (10%) | ||
Protein | 7g |
Black Beans have proven themselves to be a nutrient dense and filling food. At only 110 calories per serving, it provides a decent amount of protein and nearly a third of your daily fiber. Also, for vegetarians and vegans, black beans are a great source of iron and other nutrients that can be harder to come by in these diets.
Black beans, like many legumes, are packed with fiber, which is incredibly important for moving things along during digestion and for bacterial fermentation in the gut.
Lastly, black beans are dense with vitamins, minerals, and antioxidents, which will be super effective in supporting a healthy body.
Cooking
Unless eating canned beans, dried black beans must be cooked for consumption. Although canned beans are delicious and convenient, if you have the time, cooking dried beans is the way to go. The flavor and texture of cooking beans from their dry state is much more intense than the canned versions. Once cooked, black beans can be eaten with spices, mashed into refried black beans, or made into black bean burgers.
When starting with dried beans, make sure to rinse them and soak them up to 24 hours in water. Beans are highly absorbant, so check in, especially in thew first few hours, to make sure the beans are always submerged in an inch of water. Once soaked, the beans are ready to be cooked.
Cuban Black Bean Soup Recipe
This is a rich, sumptuous soup that is perfect by itself or served with cornbread. I love this recipe from A Cozy Kitchen
Ingredients
1 tablespoon olive oil
1 red onion, peeled and roughly chopped (a tablespoon reserved for garnish)
1 green bell pepper, roughly chopped
6 garlic cloves, peeled
2 teaspoons kosher salt , plus more to taste
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon Mexican or Italian dried oregano
1/2 teaspoon crushed red pepper flakes
2 dried or fresh bay leaves
1 pound dried black beans , (that have been soaked in water for at least 4 hours)
4 1/2 cups water
For Garnish:
1 avocado, pitted and sliced
1/4 cup sour cream
Cilantro Leaves
1 lime, quartered
To Soak the Beans:
Pour the black beans into a large bowl. Cover with filtered water. I like to add about three times the amount of water than the beans. This will allow space for them to expand. Let them soak for at least 4 hours. I like to do this overnight for optimal softness. Drain the beans and then proceed with the recipe.
To Make the Cuban Black Bean Soup on the Stove:
In a medium to large pot, set over medium heat, add the olive oil. Add the onion, bell pepper, garlic, salt, ground cumin, coriander, oregano and crushed red pepper. Cook until softened and fragrant, about 5 minutes.
Add the bay leaves, black beans and water. Stir until combined. Bring to a simmer and bring the heat down to medium low. Cook for about 2 hours, until the beans are tender.
Remove the leaves of bay leaves and discard. Using an immersion blender, blend the black beans until they’re smooth and cohesive. This will thicken the soup quite a bit, going from kinda watery to a good soup consistency.
Divide amongst bowls and garnish with avocado, a dollop of sour cream, some of the reserved red onion and cilantro leaves.
To Make the Instant Pot Cuban Black Bean Soup:
Turn your Instant Pot to the "medium sauté function." Add the olive oil and when warm, add the red onion, bell pepper, garlic cloves, salt, ground cumin, coriander, oregano and crushed red pepper. Cook until softened and fragrant, about 5 minutes.
Add the bay leaves, black beans and water. Stir until combined. Place the lid to the Instant Pot on and press “cancel." Then, turn the Instant Pot to “pressure cook” and set the timer to 40 minutes. Make sure the pressure knob is on “seal.”
When the Instant Pot comes to pressure the timer will begin. When the timer goes off, do not do a quick-release. Allow the machine to do a natural-release which will continue cooking the beans further.
When the natural release is done, you’re welcome to remove the lid, making sure you do it pointing away from yourself. Remove the leaves of bay leaves and discard. Using an immersion blender, blend the black beans until they’re smooth and cohesive. This will thicken the soup quite a bit, going from kinda watery to a good soup consistency.
Alternatively, you can transfer this to a blender in batches. Divide amongst bowls and garnish with avocado, a dollop of sour cream, some of the reserved red onion and cilantro leaves.
Soup lasts up to 1 week when stored in an air-tight container in the fridge.
Whatever way you consume black beans, they can be a powerful food to acheive your nutrition goals! If you'd like to learn more about black beans, other foods, or nutrition in general, try nutrition coaching through Buff Birds!
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