Legumes of all variety are good for us; they are an excellent source of protein, dietary fibre, carbohydrates and micronutrients. In the absence or limited supply of meat or seafood protein, the use of legumes provides much-needed nourishment.
Throughout the world there are many dishes that celebrate and put legumes at the center of the table and cuisine. We do not have to look far for such examples – Dhal, Rice & Peas, Pelau, Cook-up Rice, Stewed Peas, Doved Peas and Phulourie are but a few of the things we make that legumes are the stars. All legumes are not created equal and by that I mean that each legume has its own unique make-up of nutrients. This is one of the main reasons that we should eat a wide variety of foods.
Black beans have a high level of antioxidants because of its colour and they are capable of fulfilling about half of our daily recommended intake of if dietary fibre. We all know that a diet high in fibre is beneficial in multiple ways. High in protein, black beans are filling; when you eat them they have a good mouth-feel that can curb your hunger. Black beans are an excellent source of folic acid (folate). Folate is a B-vitamin that plays an important role in the production of red blood cells; it is a particularly important nutrient for pregnant women.
Apart from the nutritional benefits, black beans taste exceptionally good. They stand up to long cooking, can take on robust flavours and be mixed and matched with many other ingredients. One of my favourite ways to eat black beans is stewed and for quick cooking I use a pressure cooker.
When I make stewed beans or peas I tend to make a big pot of it so that I can have it at various times during the week. Remember that 1 cup of dried legumes when rehydrated will give you 2 cups (twice the amount).
INGREDIENTS
- 2 cups dried black beans soaked overnight
- 3 tablespoons oil
- 1 cup finely diced onions
- 2 tablespoons chopped fresh thyme
- Minced hot pepper to taste
- 1 tablespoon finely minced garlic
- 1 heaped tablespoon ground allspice
- Salt and black pepper to taste
- Lukewarm water
- Fresh coriander/cilantro (optional)
DIRECTIONS
- Drain off the water in which the beans were soaking, rinse and drain well. Set aside.
- Add the oil to a pot and place on medium heat until hot.
- Add onions, thyme and pepper, stir to mix, reduce heat to low and cook until fragrant and the onions have softened.
- Raise the heat to medium and add the garlic and allspice, cook until fragrant (about 2 – 3 minutes).
- Add the drained beans, stir to mix and add salt and pepper to taste. Cook for 3 minutes.
- Pour in enough water to cover the beans by 1-inch. Bring to a boil cover and close pressure cooker. If using a regular pot, cover and bring to a boil (you will need to add more water to the pot to cover more than an inch).
- When the pot comes up to pressure, reduce the heat to low and cook for 15 minutes. Release the pressure and check if the beans are cooked, they should be soft but not mushy. If they are not soft, replace the lid and pressure for a period of time you think will be adequate for the beans to become soft. When the beans are soft, raise the heat to medium high, taste for seasoning and adjust if necessary; using the back of a spoon, mash some of the beans to make the stew thick and creamy. You may need to let it cook uncovered for a few minutes to your desired consistency. (If you are using a regular pot, let the beans simmer for half an hour before checking and following with the rest of directions).
- Garnish with fresh cilantro/coriander and serve as a soup by itself or ladled over rice, with bread, dumplings, ground provisions etc.
NOTES
- Puree leftovers with a little bit of sour cream or yogurt to make a dip or spread for wraps or sandwiches. Or, puree the leftovers, transfer the mixture to a bowl, grate cheese – mozzarella or cheddar – microwave for a minute or until cheese melts and stir together to make a cheesy-bean dip/spread.
- You can add a piece of salted meat – beef or pigtail to season the stew, eliminating the need for salt.
