Black Beans Menocal

Authentic Cuban Black Beans Menocal Recipe | Easy and Healthy Vegetarian Meal

Region / culture: Cuba | Preparation time: 10 hours (for soaking beans) | Cooking time: 1 hour 30 minutes | Servings: 4-6 |

Vegetarian diet

Introduction

Black Beans Menocal is a hearty and flavorful dish that brings the essence of traditional cooking into your kitchen. This recipe is a celebration of simple ingredients coming together to create a meal that is both nutritious and delicious. Perfect for any occasion, Black Beans Menocal can be served as a main dish or a side, offering a versatile option for meal planning.

History

The origins of Black Beans Menocal trace back to the rich culinary traditions of Latin America, where black beans have been a staple ingredient for centuries. Named after a family that cherished and passed down this recipe through generations, it embodies the warmth and love of home-cooked meals. This dish reflects the fusion of indigenous and Spanish influences, making it a testament to the cultural melting pot that characterizes Latin American cuisine.

Ingredients

1 can of black beans
2 large green bell peppers
1 large onion
4 large cloves of garlic
0.67 cup of extra virgin olive oil
3 tsp of salt
0.5 tsp of ground black pepper
0.5 tsp of dry oregano
1 bay leaf
2 tbsp of sugar
2 tbsp of red wine vinegar
2 tbsp of dry white wine

How to prepare

Wash the beans and soak them overnight (or for about 10 hours) in 10 cups of water and 1 bell pepper that has been cut in half and seeded. It is not necessary to discard the soaking water.
Bring the beans to a boil, then reduce the heat to medium-low and simmer them uncovered.
Meanwhile, add 1 onion, 1 bell pepper, the garlic, and olive oil to a food processor or blender and process until it reaches the consistency of a thick milkshake.
In a large skillet, stir-fry this green puree. Bring it to a boil, then reduce the heat to simmer and stir often for 20 minutes.
Take 1 cup of drained beans from the pot and mash them with a fork. Blend them into the puree. Alternatively, you can add the cup of beans into the processor or blender and process for 15 seconds.
Simmer the puree with the mashed beans for another 2 minutes.
Add the entire contents of the skillet to the pot of cooking black beans. Also, add the salt, black pepper, oregano, bay leaf, and 2 tbsp of sugar.
Cook the beans uncovered for 1 hour, stirring often to prevent sticking.
Now, add the vinegar and white wine and cook for another 30 minutes.
You may choose to leave in or discard the bell pepper used in soaking.
If you have the time, the beans come out better if not served immediately but left to "sleep" overnight in the refrigerator. However, leftovers are fabulous as well.
To reheat, use a microwave or simmer very slowly on the stovetop until ready. Stir often.
Before serving, add 1 tbsp of sugar and 2 tbsp of olive oil. Blend them in.
Serve the beans over rice and top with finely chopped red or yellow onions.
Please note that I am in the process of triple-checking the amounts in the ingredients section with other family members. However, the above instructions are how I cook them, and they turn out very good. Let me know how they turn out!

Variations

For a spicier version, add diced jalapeños or a teaspoon of cayenne pepper to the green puree. You can also incorporate other vegetables, such as carrots or zucchini, for added nutrition and variety.

Cooking Tips & Tricks

To achieve the perfect consistency and flavor, consider the following tips:

- Soaking the beans overnight not only softens them but also reduces cooking time and makes them easier to digest.

- The consistency of the green puree is key; it should be smooth but not too runny.

- Stirring the beans frequently during cooking prevents them from sticking to the pot and ensures even flavor distribution.

- Allowing the beans to "sleep" overnight in the refrigerator enhances their flavor, making them even more delicious the next day.

Serving Suggestions

Serve Black Beans Menocal over a bed of white or brown rice for a classic pairing. Garnish with finely chopped red or yellow onions for added flavor and a pop of color. A side of avocado slices or a light salad complements the dish beautifully.

Cooking Techniques

The key techniques in this recipe include soaking, simmering, and blending. Soaking the beans is crucial for texture and digestibility, while simmering allows the flavors to meld beautifully. Blending the vegetables into a puree creates a smooth and flavorful base for the beans.

Ingredient Substitutions

If you don't have black beans, red kidney beans make a suitable substitute. Apple cider vinegar can replace red wine vinegar, and any dry white wine you have on hand can be used in place of the specified type.

Make Ahead Tips

This dish can be made ahead and stored in the refrigerator for up to 3 days or frozen for up to 3 months. The flavors develop and deepen over time, making it an excellent option for meal prep.

Presentation Ideas

Serve in a deep bowl or plate, garnished with fresh cilantro leaves and a lime wedge for a touch of freshness. A dollop of sour cream or a sprinkle of grated cheese can add richness and depth to the dish.

Pairing Recommendations

Pair Black Beans Menocal with a crisp, dry white wine such as Sauvignon Blanc or a light-bodied red wine like Pinot Noir. For non-alcoholic options, a sparkling water with lime or a cold hibiscus tea complements the flavors well.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator. To reheat, simmer on the stovetop over low heat, stirring frequently, or microwave in a covered dish, stirring halfway through heating.

Nutrition Information

Calories per serving

A serving of Black Beans Menocal contains approximately 250-300 calories, making it a satisfying yet calorie-conscious option. The exact calorie count can vary based on portion size and any additional toppings or sides.

Carbohydrates

A serving of Black Beans Menocal is a good source of carbohydrates, providing the energy needed to fuel your day. Black beans, the main ingredient, are rich in complex carbohydrates, which are digested slowly, offering a steady release of energy without spiking blood sugar levels.

Fats

The extra virgin olive oil used in this recipe contributes healthy monounsaturated fats. These fats are beneficial for heart health and can help lower bad cholesterol levels. The overall fat content is moderate, making this dish a heart-healthy choice.

Proteins

Black beans are an excellent source of plant-based protein, making Black Beans Menocal a great option for vegetarians and vegans. Protein is essential for building and repairing tissues, making this dish not only tasty but also nutritious.

Vitamins and minerals

This dish is packed with vitamins and minerals. Black beans are rich in folate, iron, and magnesium, while bell peppers and onions add a boost of vitamin C, vitamin K, and antioxidants. These nutrients support overall health, from the immune system to bone health.

Alergens

This recipe is naturally free from common allergens such as gluten, dairy, and nuts, making it suitable for individuals with food sensitivities or allergies. However, always check ingredient labels for potential cross-contamination if you're highly sensitive.

Summary

Black Beans Menocal is a balanced and nutritious dish, offering a good mix of carbohydrates, proteins, and healthy fats. It is rich in vitamins and minerals, low in allergens, and moderate in calories, making it an excellent choice for a wholesome meal.

Summary

Black Beans Menocal is a timeless dish that combines nutrition, flavor, and tradition. Whether you're looking for a comforting meal or a nutritious option for your weekly meal prep, this recipe offers versatility, ease, and a taste of Latin American heritage.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a warm summer day, and I was attending a potluck at my friend Maria's house. As soon as I walked into her kitchen, I was hit with the delicious aroma of simmering black beans. Maria was busy at the stove, stirring a pot filled with beans, onions, garlic, and various spices.

"Hey, Maria, what are you making?" I asked, my mouth watering at the sight and smell of the beans.

"Oh, these are my abuela's famous Black Beans Menocal," she replied with a smile. "Would you like to try some?"

I eagerly accepted a bowl of the beans and took my first bite. The flavors exploded in my mouth - the earthiness of the beans, the sweetness of the onions, the kick of the garlic and spices. It was a taste sensation like no other.

"Maria, these are incredible! Can I have the recipe?" I asked, already envisioning myself making this dish for my own family.

Maria chuckled. "Of course! But be warned, this recipe has been passed down through generations in my family. It's a closely guarded secret."

Undeterred, I begged Maria to share the recipe with me. She finally relented and wrote it down on a scrap piece of paper, cautioning me to treat it with care.

Over the years, I have made Black Beans Menocal countless times for my family and friends. Each time I cook this dish, I am transported back to that warm summer day at Maria's house, where I first fell in love with this recipe. It holds a special place in my heart, not just for its delicious flavors, but for the memories it evokes.

My journey with Black Beans Menocal didn't end with Maria's recipe. As I delved deeper into the world of cooking, I discovered that this dish has a rich history and a variety of interpretations. I learned that the recipe originated in Cuba, where it was a staple in many households. The name "Menocal" pays homage to a prominent Cuban family who popularized the dish.

I was fascinated by the different ways in which Black Beans Menocal was prepared across various regions. Some versions included smoked ham hocks for a meaty flavor, while others added a splash of vinegar for a tangy kick. I experimented with these variations, adding my own twist to the classic recipe.

One day, while browsing through an old cookbook at a flea market, I stumbled upon a handwritten recipe for Black Beans Menocal. The author of the recipe was a woman named Rosa, who claimed to have learned the dish from her grandmother in Havana. I was intrigued by the similarities between Rosa's recipe and Maria's, despite the slight differences in ingredients and techniques.

I decided to incorporate some of Rosa's tips into my own version of Black Beans Menocal. I soaked the beans overnight to ensure they cooked evenly and added a pinch of cumin for an extra layer of flavor. The result was a dish that combined the best of both worlds - Maria's traditional recipe with Rosa's modern twist.

As I continued to perfect my Black Beans Menocal, I shared the recipe with my own daughter, passing down the tradition to the next generation. She, in turn, introduced it to her friends and colleagues, spreading the love for this humble yet flavorful dish.

Now, whenever I make Black Beans Menocal, I am reminded of the journey that brought me to this point - from that fateful day at Maria's house to my own kitchen, where I continue to honor the legacy of this beloved recipe. The simplicity of the dish belies the complexity of its history, a reminder of the power of food to connect us to our roots and to each other.

So, the next time you find yourself craving a hearty and comforting meal, give Black Beans Menocal a try. Let its rich flavors transport you to a sun-drenched kitchen in Havana, where the scent of simmering beans fills the air and the laughter of loved ones rings out. And remember, the best recipes are those that bring us together, nourishing both body and soul.