Black Beans

Ingredients

6-8 cups of water

16 oz dry black beans

Salt or seasoning salt

Ground pepper

Garlic cloves

1/4 cup olive oil

 

The black bean is something special. I am not using a slow cooker, although this may be a preferred method for you if you want to spend less time cooking and have made the investment in the appliance. I begin by soaking overnight, or for at least 8 hours. I use less water than what the instructions indicate, because I want a thicker soup (5 or 6 cups of water instead of 8). Later, more olive oil will be added to make up.  I put a little bit of baking soda in the soak water to cut the acid which produces flatulence! Note: I rinse the beans before soaking. I do this to retain a higher nutrient level. I recommend following the instructions of the bean manufacturer, but I take the risk in order to maintain higher nutritional value in the beans. After soaking,  I place on low heat for 1-1.5 hours or whenever beans are tender. When tender, I chop garlic cloves in halves or thirds, add plain salt or seasoning salt, pepper to taste, and 1/4 cup of olive oil.  As a vegetarian eater, I usually eat with steamed vegetables. I may end of soaking up the bean gravy with a slice of bread. Also pairs well with rice or as a breakfast bowl. The Google listing of black bean nutritional facts indicates high levels of iron, magnesium, calcium, protein and potassium.

A target listing for 16 oz black beans lists the price at $1.52 I find that I can get up to 6 servings of beans. $1.52/6 = $0.25. Paired with garlic/seasoning $0.20 + Bread $0.30 the cost of this dish could cost you around $0.75.

 

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