Beans 6 October
As a vegetarian I eat beans on a regular basis. They are great source of protein, fiber, and nutrients. In a pinch, I’ll use canned beans, usually rinsing them off, cooking them in vegetable broth with seasonings. For the majority of my cooking needs I use dried beans. Dried beans keep very well, are economical, and easy to prepare.
For ease of discussion we’ll use black beans as our bean of choice. Per half cup serving black beans have less than a half a gram of fat, 23 grams of carbohydrates, 6 grams of fiber, and 7 grams of protein. If you are watching your carbs, the net carbs are 16 grams per serving.
Gas….Many people complain that beans give the gas. Most dried beans must be soaked over night before cooking. Soaking helps to eliminate much of this problem. If you’re like me and have a system that is easily ‘upset’ you may still have an issue. I have found that taking cinnamon capsules, 2 each day, prevents this issue. Find them here.
I like dried beans because I know exactly what goes in them. Many times, commercially canned beans have Tasso, bacon, lard, or other animal products used as flavoring. I also can control the salt–which you should not add to your beans until they are tender, right before you are ready to serve them.
My favorite way to cook beans is in a crock pot. I rinse 3 cups of dried beans then soak them over night in about 12 cups of fresh water. In the morning, I drain the beans, add them and about 10 cups of vegetable broth to my crockpot–if you have a small crockpot use 2 cups of beans and 8 cups of vegetable broth. I season my beans–no salt yet–and set my pot to high. When its dinner time all I do is check to be sure the beans are tender, add salt, check the seasonings, adjusting if necessary, and turn the pot to warm. I cook some rice and dinner is served.
Black beans taste great with cumin, chili powder, and minced garlic as the seasonings. We like a bit of kick so I add someSlap Ya’ Momma Seasonings. I also add a few dashes Louisiana Gold once my beans are plated. I love how raw purple onions, finely chopped, compliment black beans so I top with those and salsa and chopped jalapeños. I may also add an egg that has been cooked sunny side up, depending on what I’ve eaten previously that day.