I love beans; all kinds, but especially black beans. Unfortunately I hear all to often how people don't enjoy consuming beans because of the digestive issues they're known to cause. But did you know that with the proper preparation, you can decrease significantly any potential digestive discomfort?!
I bring you some delicious, easy to prepare and digest refried black beans. Plus, black beans are a great source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1, phosphorus and iron!
Lots of reasons to love this dish (other than it's not a very pretty one to photograph..)
INGREDIENTS:
- 1 pound dried black beans
- 2 tablespoons acidic medium (such as apple cider vinegar, whey, kefir, plain yogurt or lemon juice)
- 1 large onion, peeled and cut in half (divided)
- 4 cloves garlic, peeled
- 4 tablespoons good quality butter or ghee
- 1 tablespoon unrefined sea salt, or to taste
- freshly ground black pepper, to taste
- optional: hot sauce, salsa, sour cream, cheese, avocado and/or egg to top with
DIRECTIONS:
1. Place beans in a large glass bowl, and cover with warm filtered water (at least 4 inches above the beans). Add acidic medium, and cover bowl with dish cloth or paper towel. Let soak for at least 24 hours.
*note: The acidic medium helps to neutralize the enzyme inhibitors (phytates), making beans (and grains), more digestible and nutrient-dense. Soaking them in water makes them swell and begin the slow process of sprouting which makes the nutrients available.
2. Once your 24 hours are up, drain liquid (your plants and garden will love this liquid), and rinse your beans thoroughly with filtered water. Add the beans to a large stock pot, and cover with fresh filtered water (2 inches above), and add half of the onion and the garlic cloves to the pot. Bring the mixture to a boil and scoop out and discard any foam that rises to the top. Turn down to a simmer, cover, and allow to cook for 3-4 hours, or until beans are tender.
3. Drain the beans in a colander , but reserving the cooking liquid, and remove the onion and garlic cloves.
4. Place the empty pot back on the stove over medium heat and add the butter or ghee. Finely chop the remaining half of the onion and place in the pot. Cook until translucent, about 5-7 minutes.
5. Pour the beans into the pot, add salt & pepper, and mash the beans with a potato masher (or blend to make a smoother consistency), adding any reserved liquid if needed.
6. Serve warm with optional hot sauce, salsa, sour cream, cheese, avocado and/or egg on top.
7. Enjoy!
Approximately 6-8 servings
(Adapted recipe from here)
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