Mighty Beans

Mighty Beans

Beans are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source. They make a great ingredient in any diet, specially in vegan and vegetarian diets as they are an extremely affordable and powerful source of protein.

Among their key health benefits are: They are rich in filling fiber, high in antioxidants, they have numerous vitamins and minerals such as folate, copper, manganese, thiamine, magnesium, phosphorus and iron. Beans help to protect against inflammation, heart disease, weight gain, diabetes, some types of cancers, and they are a great food to prevent common nutrient deficiencies.

There are many different varieties of beans, some of the most common are black beans, cannellini beans, pinto beans and adzuki beans. You can prepare them in many different ways, this recipe is with the intention to help you prepare a good batch of beans so you can store them in the fridge or freezer and enjoy them throughout the week either as a side dish on your meals or as the main dish accompanied with some veggies and whole-grains. Don’t be scared to try different ways to eat them, they are so delicious and nutritious that there is no wrong way when it comes to eating beans. Enjoy them!

Total time: 3 hours / Serve: 5 cups cooked beans

Ingredients

  • 2 cups dried (raw) beans, any kind
  • 8 – 10 cups water
  • 1 garlic clove
  • 1 onion, chopped
  • ½ cup cilantro, chopped
  • 3 teaspoons Himalayan sea salt to taste

Directions

  1. Add the beans and 4 cups of water in a pot and soak them overnight.
  2. In the morning, drain the beans and rinse them under water.
  3. Transfer the beans to a cooking pot, add 4 cups of water, onion and garlic and bring to a boil over medium-high heat.
  4. Reduce to a low simmer and cook between 1 to 3 hours until tender. The time that it takes to become tender will depend on the beans variety so taste frequently and add more water as needed to keep the beans always under the water. Stir occasionally.
  5. Add the salt when the beans have become tender. Continue simmering until the beans are as tender and creamy as you like them.
  6. Serve them hot, top with cilantro to add aroma and taste.
  7. Cool the rest of the beans and transfer them along with their cooking liquid to refrigerator containers. Store them in the fridge to eat them within one week or in the freezer to be able to eat them within up to three months.

 

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