|Nutritional Guidelines (per serving)|
|Servings: 6-8 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 46g||17%|
|Dietary Fiber 12g||43%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Canned beans are a great shortcut, but when you have time to simmer a pot of beans, it pays off with rich flavor.
- A 16-ounce bag of dried black beans
- 1 green or red bell pepper (chopped)
- 3 tablespoons vegetable oil
- 1 large onion (chopped)
- 4 cloves garlic (minced)
- 2 tablespoons molasses (or 3 tablespoons dark brown sugar)
- 1 tablespoon cumin
- Optional: 1/2 teaspoon Worcestershire sauce
- Optional: 2-4 slices bacon
- Optional: 2 cups chicken stock (or beef stock)
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper (or to taste)
Rinse the beans and soak them overnight in water.
Drain the beans, and cover them with fresh water (or chicken stock or beef stock if desired). Add chopped red pepper. Bring the beans to a simmer, and cook them over low heat until they are just tender.
If using bacon, cook it in a heavy skillet until crispy. Remove the bacon from the skillet and reserve for another use. Add the chopped onion and minced garlic to the bacon fat remaining in the skillet and cook them over low heat until they are soft, translucent and fragrant. (If not using bacon, cook the onion and garlic in a couple of tablespoons of olive oil).
Add the cumin and the brown sugar to the onions and continue to cook until browned, soft and fragrant.
Once the beans are tender, remove two cups of the cooked beans and process them in a blender with onion mixture. Add the blended beans and onion back to the rest of the beans. Taste for seasoning, and season with salt, pepper, and Worcestershire sauce (optional).
Continue to cook beans until they are very tender, adding water if necessary or letting the excess water boil away until the desired texture is reached.