Friday, January 13, 2012

Fat-Free Black Beans

Black beans are so good for you. They are high in fiber, protein and iron. Oh course all beans are tasty with oil or lard but they don't have to be. You can make tasty beans with no fat at all. They do take a very long time to cook from their dried state but they are worth it.

16 ounce bag of dried black beans
8 cups of water (more as needed)
1 medium onion, cut in half
3 garlic cloves, minced
2 1/2 teaspoons kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon fresh ground black pepper
1/2 teaspoon Chile powder
1/4 teaspoon cumin
1 bay leaf

Yields 6-8 side dish portions
Time: 5 minute prep and 3 hours cook time.


Soak dried beans in water overnight or do a quick soak. Do do a quick soak add beans and 6 cups of water into a large pot. Bring to a boil, cover for 1 hour.

To cook bean: In large pot add all ingredients. Bring to a boil. Reduce heat to simmer and cook uncovered for several hours, stirring occasionally. Add more water as needed. 

Beans are done when they are soft and break apart easily. Continue to cook down until water has evaporated, leaving a little bit in the pot (pictured below).

Remove bay leaf. 
You can leave the beans as is or use a potato masher to make them a refried bean consistency. Add more water when mashing, if needed.

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