Basic Black Beans

Basic Black Beans Recipe - Authentic Cuban Vegetarian Dish

Region / culture: Cuba | Preparation time: overnight | Cooking time: 3 hours | Servings: 6 |

Vegetarian diet

Introduction

The Basic Black Beans recipe is a simple yet flavorful dish that showcases the versatility and richness of black beans. This recipe is designed for those who appreciate the depth of flavor that can be achieved with minimal ingredients. It's perfect for anyone looking to incorporate more legumes into their diet or seeking a hearty and nutritious side dish or main course.

History

Black beans have been a staple in various cuisines around the world, particularly in Latin American, Caribbean, and Southwestern US cooking. The history of black beans goes back thousands of years, with evidence of their cultivation and consumption in ancient civilizations. This recipe draws on traditional methods of preparing black beans, emphasizing slow cooking to enhance their natural flavors.

Ingredients

14 oz (397 g) dried black beans
2 qt (1.89 liter) water
0.13 tsp baking soda
0.5 tsp ground oregano
2 tsp ground cumin
1 green pepper, quartered
0.5 onion, finely chopped
3 tbsp minced garlic
0.25 cup olive oil
3 tbsp cider vinegar
0.25 cup sherry wine
salt, to taste

How to prepare

Rinse the beans and discard any stones.
In a large pot, soak the beans overnight in water with baking soda, oregano, cumin, and green pepper.
The next day, add onion, garlic, olive oil, cider vinegar, sherry, and salt to the water and cook on medium-low heat for about 3 hours or until the beans are very tender and the liquid is reduced and somewhat thickened.
Make sure the liquid in the pot does not entirely boil away.
To prevent the beans from burning, add more water when necessary.

Variations

For a spicier version, add chopped jalapeños or a teaspoon of chili powder.
Incorporate diced tomatoes for a more complex flavor and added moisture.
Stir in chopped cilantro and a squeeze of lime juice before serving for a fresh twist.

Cooking Tips & Tricks

To achieve the best results with this Basic Black Beans recipe, consider the following tips:

- Soaking the beans overnight not only reduces cooking time but also helps in making them more digestible.

- Adding baking soda to the soaking water can help soften the beans.

- Cooking the beans at a gentle simmer prevents them from breaking apart while ensuring they become tender.

- Adjust seasoning towards the end of cooking to ensure the flavors are well balanced.

Serving Suggestions

Serve the Basic Black Beans as a side dish with rice, in tacos or burritos, or as a base for a hearty black bean soup. They also pair well with grilled meats or vegetables for a complete meal.

Cooking Techniques

The slow simmering technique is crucial for this recipe, allowing the flavors to meld together and the beans to become perfectly tender. Soaking the beans overnight is also a key step that should not be skipped, as it significantly reduces cooking time and improves texture.

Ingredient Substitutions

If you don't have cider vinegar, you can use lemon juice or white wine vinegar as a substitute.

- In place of olive oil, any neutral vegetable oil will work.

- For a non-alcoholic version, replace the wine with vegetable broth or water.

Make Ahead Tips

This Basic Black Beans recipe is perfect for making ahead of time. The flavors continue to develop as the beans sit, making them even more delicious the next day. Simply reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the beans in a colorful bowl, garnished with chopped fresh parsley or cilantro. A side of lime wedges adds a bright touch and allows guests to adjust the acidity to their liking.

Pairing Recommendations

Pair the Basic Black Beans with a crisp, acidic white wine such as Sauvignon Blanc or a light-bodied red wine like Pinot Noir to complement the dish's rich flavors.

Storage and Reheating Instructions

Store leftover black beans in an airtight container in the refrigerator for up to 5 days. To reheat, place them in a pot over low heat, adding a little water or broth if necessary to prevent sticking. Stir occasionally until heated through.

Nutrition Information

Calories per serving

A serving of this Basic Black Beans recipe contains approximately 250 calories, making it a nutritious and satisfying option for those monitoring their calorie intake.

Carbohydrates

Black beans are an excellent source of carbohydrates, particularly dietary fiber. A serving of this recipe provides about 40 grams of carbohydrates, with a significant portion coming from fiber, which is beneficial for digestive health and can help regulate blood sugar levels.

Fats

This recipe is low in fats, with the only source being olive oil, which is known for its heart-healthy monounsaturated fats. A serving contains approximately 5 grams of fat, contributing to the dish's overall richness without making it heavy.

Proteins

Black beans are a great source of plant-based protein, making this dish an excellent option for vegetarians and vegans. A serving of Basic Black Beans provides about 15 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

Black beans are rich in various vitamins and minerals, including folate, magnesium, and iron. This recipe also provides vitamin C from the green pepper and various B vitamins from the beans themselves, contributing to overall health and well-being.

Alergens

This recipe is free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for individuals with various dietary restrictions.

Summary

Overall, the Basic Black Beans recipe is a nutritious and balanced dish, providing a good mix of carbohydrates, proteins, and healthy fats, along with essential vitamins and minerals. It's a hearty, flavorful, and healthful addition to any meal.

Summary

The Basic Black Beans recipe is a testament to the simplicity and richness of traditional legume dishes. With its deep flavors, nutritional benefits, and versatility, it's a must-try for anyone looking to explore the world of beans. Whether served as a side or a main, these black beans are sure to become a staple in your culinary repertoire.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Basic Black Beans. It was many years ago, when I was just a young girl living in a small town in Mexico. My family didn't have much money, so we often had to rely on simple and inexpensive ingredients to make our meals. One day, my mother brought home a bag of dried black beans from the market and told me that we were going to make a delicious dish with them.

I watched as my mother soaked the beans overnight and then cooked them with onions, garlic, and a few spices until they were tender and flavorful. The smell that filled our tiny kitchen was heavenly, and I couldn't wait to taste the final product. When my mother served me a bowl of the Basic Black Beans with a side of rice and tortillas, I was hooked. The combination of creamy beans, aromatic spices, and fluffy rice was unlike anything I had ever tasted before. From that moment on, I knew that this recipe would become a staple in my own kitchen.

As I grew older, I started to experiment with the recipe, adding my own twist to it to make it even more delicious. I learned from friends and neighbors about different ways to enhance the flavor of the beans, such as adding a splash of vinegar or a dollop of sour cream. I also discovered the joy of serving the beans with fresh toppings like chopped cilantro, diced tomatoes, and crumbled queso fresco. Each time I made the Basic Black Beans, I found myself transported back to that moment in my mother's kitchen, filled with a sense of comfort and nostalgia.

Over the years, I have shared this recipe with friends and family, passing down the tradition of making Basic Black Beans from generation to generation. I have taught my children and grandchildren how to cook the beans, showing them the importance of using simple, wholesome ingredients to create a dish that is both comforting and nourishing. It brings me so much joy to see them gather around the table, enjoying a bowl of beans just like I did when I was their age.

I often think about the origins of this recipe and how it has been passed down through the years. I like to imagine that it has traveled from kitchen to kitchen, from family to family, each person adding their own unique touch to make it their own. I am grateful for all the people who have shared their knowledge and love of cooking with me, helping me to become the skilled cook that I am today.

As I sit down to enjoy a bowl of Basic Black Beans, I am reminded of the power of food to bring people together, to create memories, and to nourish the body and soul. I am grateful for the simple pleasures in life, such as a warm bowl of beans on a cold winter's day, and for the love and care that goes into preparing a meal for those we hold dear. And so, I will continue to make this recipe for Basic Black Beans, passing it on to future generations and keeping the tradition alive for years to come.