Recipe credit
University of Minnesota Extension Department of Family, Health and Wellbeing staff
Ingredients
- 1 cup dried black beans
- 6 cups water plus water for soaking
- 1 whole onion, peeled
- Optional: 1/4 teaspoon of salt
- 1 tablespoon vegetable oil
- 1 green pepper, finely chopped
- 1 clove garlic, minced or 1/8 teaspoon garlic powder
- 1 cup onion, chopped (about 1 medium)
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 3 cups hot cooked brown rice (about 1 cup uncooked)
Ingredients for tangy sauce
- 1/2 cup onion, chopped (1/2 medium)
- 1 teaspoon hot sauce
- 1/2 tablespoon garlic powder
- 1/2 tablespoon chili powder
- 2 tomatoes, diced (about 2 cups)Â
Directions
- Cover beans with water. Cover with lid; soak overnight.Â
- Drain. Place beans in large saucepan. Add 6 cups water and whole onion.Â
- Bring to a boil and cover pan. Reduce heat and simmer 1-2 hours or until beans are tender.
- While the beans are cooking, prepare the tangy sauce and cook the rice (if not already made ahead of time).
- Heat oil in small fry pan on medium heat. Sauté green pepper, garlic, chopped onion, oregano, and cumin. Add to beans.Â
- Simmer a few minutes to blend flavors. Remove whole onion.Â
- Serve beans over rice. Top with tangy sauce.Â
- Refrigerate leftovers within 2 hours of cooking.
Tips and variations
- Serve leftover beans and rice in a wrap or taco, or serve it in a bowl topped with a fried egg for breakfast.
- Cook a whole pound of black beans and use the extra beans to make other dishes like soup or casseroles.
- If beans give you gas, try eating small amounts and slowly increase so your body can adjust.
Nutritional info
Calories
268
Total fat
4 g
Saturated fat
0.5 g
Cholesterol
0 mg
Sodium
37 mg
Total carbohydrates
49 g
Dietary fiber
11.5 g
Protein
10.8 g
Total sugar
4.7 g
