Photo: Erik Putz
What could be easier than a big 'ol pot of black beans? Packed with flavour and fibre, these beans will take you from dinner to lunch, no problem.
1 lb dried black turtle beans
1/2 cup onion, finely chopped
1 large garlic clove, chopped
2 tbsp olive oil
2 tbsp sherry vinegar
1 tsp dried oregano
5 cups cold water
1/2 tsp salt
chopped fresh herbs, (cilantro, parsley or oregano, optional)
Place beans in a large bowl or pot and cover with twice their volume of cold water. Soak for 4 hours or overnight.
Drain beans and place in a large pot of water. Add onion and garlic, and bring to a boil. Simmer gently over medium-low heat for 20 min or until top of water looks foamy.
Skim foam with a spoon. Add olive oil, vinegar and oregano, and continue to simmer for 30 to 60 min or until beans are tender, adding more water if necessary. (The cooked beans should have just enough flavourful cooking liquid to feel saucy.) Sprinkle with chopped fresh herbs, if desired.
Calories 307, Protein 18g, Carbohydrates 48g, Fat 6g, Fibre 17g, Sodium 200mg.
Very-high source of dietary fibre.
Originally published in the Today’s Parent September/October 2018 issue. Photo by Erik Putz.
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