Black Beans (And Veggie Bean Broth)
Great black beans are cooked from scratch. By cooking from scratch, you get more flavor and more control of taste. But keep a few cans handy for when you cant cook from scratch. Great beans are slow. They soak all night, and they cook all day. Beans require even longer soaking than whole grains like brown rice or whole wheat, which require a couple hours of soaking, which you can start in the morning or afternoon and be ready for dinner. Beans require soaking for hours, usually overnight. And while whole grains can be cooked in under an hour, simmering beans to a soft texture may takes a couple of hours. A good habit is soak overnight, start simmering in the morning, and then use both the beans and bean broth for both lunch and dinner meals. I dont worry about soaking time, or cooking time. I just soak overnight, and start cook in the morning or afternoon, giving me plenty of time. The beans are ready for dinner. You can make large amounts, and refrigerate or freeze. Or cook small amounts just in time. I cook small amounts, because I like to adjust the spice and flavor. Dry beans will double in volume. 1/2 cup dry, 1 cup wet, is per person serving.
Great black beans are cooked from scratch. By cooking from scratch, you get more flavor and more control of taste. But keep a few cans handy for when you cant cook from scratch. Great beans are slow. They soak all night, and they cook all day. Beans require even longer soaking than whole grains like brown rice or whole wheat, which require a couple hours of soaking, which you can start in the morning or afternoon and be ready for dinner. Beans require soaking for hours, usually overnight. And while whole grains can be cooked in under an hour, simmering beans to a soft texture may takes a couple of hours. A good habit is soak overnight, start simmering in the morning, and then use both the beans and bean broth for both lunch and dinner meals. I dont worry about soaking time, or cooking time. I just soak overnight, and start cook in the morning or afternoon, giving me plenty of time. The beans are ready for dinner. You can make large amounts, and refrigerate or freeze. Or cook small amounts just in time. I cook small amounts, because I like to adjust the spice and flavor. Dry beans will double in volume. 1/2 cup dry, 1 cup wet, is per person serving.
- Carbohydrate 20.9160090625 g
- Cholesterol 0 mg
- Fat 0.577090625 g
- Fiber 7.0423530216217 g
- Protein 6.0096671875 g
- Saturated Fat 0.1336475 g
- Serving Size 1 1 Serving (156g)
- Sodium 110.0210625 mg
- Sugar 13.8736560408783 g
- Trans Fat 0.125226375 g
- Calories 109 calories
Step-by-step
- Prepare by soaking beans overnight, black beans at least 8 hrs. Retain the soaking liquid. (I prefer to keep the soaking liquid for its nutrition.)
- To grind whole spices: Grind cumin seed, black peppercorns, bay leaf and oregano into coarse powder in spice grinder. Set aside. This step can also be done while browning onions, along with chopping base vegetables.
- To start base: In large pot, brown onion, lowering heat once it colors, 10-12 min. Add splash of water, carrot, celery, garlic and ground spices, and simmer 2-3 min. Result should be chunky fragrant vegetable mix, without much excess water, which would only slow cooking.
- Main: To large pot with vegetable base, add beans and soaking liquid, and cover with 1-2 inches water. Bring to boil, then turn down to simmer, 1-2 hours until beans are soft. Use strainer to drain retaining the liquid bean broth.
- Finish: Add fresh cilantro to garnish.
Dried black beans require patience, starting with a minimum eight-hour hydration window that allows the starchy interior to soften uniformly before heat is applied. Retaining the soaking liquid contributes valuable nutrients and starches to the pot, though fresh water can replace it if a milder flavor is preferred.
- Brown the chopped onions slowly over ten to twelve minutes until deeply colored, which builds the foundational savory depth for the entire pot.
- Grind whole cumin seeds, black peppercorns, and dried oregano just before cooking to release volatile oils that pre-ground powders lose over time.
- Simmer the covered beans for one to two hours, watching for a tender texture where the skins yield easily to gentle pressure between two fingers.
- Strain the finished batch carefully to reserve the nutrient-dense vegetable and bean broth separately from the legumes.
Swapping dried herbs for fresh equivalents requires tripling the measured amount since moisture dilutes their aromatic compounds. Storing the cooked legumes directly in their proprietary broth preserves their moisture content in the refrigerator for up to five days.
