The most used in the world - dry beans of different varieties. It is sold in markets and shops. Any dry beans require soaking before cooking. Each variety has its own character, cooking secrets and recipes.
What are white beans and how to cook them?
White beans - the most neutral: acting in tandem with other products, it does not overshadow, but only softens their taste. Therefore, it is often used in spicy dishes, and puree is prepared from it and added to thick soups and stews. White bean flour is used in baking bread.
Lima or, as it is also called, butter beans - a variety of white beans with flat, large grains. It has a special, creamy taste. This variety is valued for its high nutritional properties and culinary value. Requires particularly long soaking and cooks for about an hour and a half. Lima is also good in soups and salads, often served with butter as a garnish.
White cannellini beans are especially well prepared in Italy and Spain. This variety has thinner skin and a nutty flavor in the tender flesh.
What is pinto and how to cook variegated beans?
Variegated beans (pinto)- the most common bean variety. It is used in different cuisines around the world. Soak for 6-8 hours before cooking and then cook for 35-50 minutes. Sometimes they first cook for a few minutes, and then remove from the heat and leave for several hours, then drain the water, rinse the grains with water and cook until tender for 20-25 minutes. These beans are used for stewing with vegetables - onions, carrots, tomatoes, garlic and herbs.
What are kidney beans and how to cook red beans?
Kidney - red, purple or variegated red beans shaped like a kidney, hence their name - kidney bean (kidney in English - kidney). It has a rather dense peel and a pronounced taste. When cooked, due to its density, it retains its shape better than anyone else. Kidney makes very aromatic dishes. It is also used in soups, salads and main courses. All varieties of kidni are soaked for 6-8 hours and boiled for about an hour. After cooking, the grains change color to pale pink. It is advisable to add almost completely boiled beans to soups so that they do not change the color of the broth during cooking.
How to cook black beans?
Black beans- especially loved in Latin America. This variety of beans has a unique, sweetish taste with a mushroom note. When cooked, they lose their shape very quickly, so you don’t need to soak the black beans, but cook them over very low heat for at least two hours. Black beans go well with rice, they are added to soups, and complex side dishes are prepared from them. Also rich in protein, B vitamins and fiber.
How to cook green beans?
This type of bean has a green, green-violet, spotted color. The long pods contain soft milky seeds. Before cooking green beans cut on both sides, if necessary, cut in half to make it easier to cook.
Boil for about 3-5 minutes in boiling, salted water, and then drain and cool.
In this way, boiled beans can be stewed with vegetables, added to soups and salads, or frozen.
There are more than eighty varieties of beans - among them there are both those that can be used for culinary purposes and those that perform a purely decorative function. Black beans, which are both tasty and healthy, are in high demand around the world.
It appeared in Russia relatively recently and its unique properties are little known to a wide range of people. How do black beans differ from other varieties? What can you cook with it and how to do it correctly? We will answer these and other questions in our article.
Black beans are superior to their counterparts in the amount of protein and coarse fiber. The proteins of these beans contain almost two dozen amino acids, making them easier to digest by the body.
Fiber normalizes work digestive system and supports intestinal microflora, helps lower cholesterol and prevent the development of coronary heart disease and myocardial infarction, and also allows you to feel fuller longer.
High content complex carbohydrates in these beans makes it a product suitable for consumption when diabetes mellitus second type.
Black beans
The exceptional content of molybdenum, which is involved in many metabolic processes, makes this variety unique. Folic acid, manganese and magnesium support cardiovascular system. B vitamins have a beneficial effect on nervous system, stabilizing the emotional background.
Planting beans and preparing for them
Preto belongs to the common bean species (Phaseoluos vulgaris). Be sure to soak the grains for 2-3 hours in warm water before planting.
They are planted with grains or seedlings - depending on how soon the shoots are needed. The seedling method is used in cool climates for subsequent planting in closed ground. In a warm place, grains in the soil will germinate faster and take root better.
For seedlings, prepare containers with a peat-humus mixture, make holes 3-4 cm deep and place the grains in them. The pots are placed in a lighted place with a temperature of 20-23 degrees. After 15-20 days, the seedlings are ready for planting; they are transplanted into open ground in the phase of 2-3 leaves.
Plant in a place protected from the wind. When it gets cold, early shoots are covered with non-woven material. Mature plants can withstand short-term light frosts. The sprouts are hilled up when they reach 15 cm in height, and the tops are tied up so that they do not cling to neighboring plants.
Beans are not planted in their original place earlier than after 4 years. For planting, choose neutral, loose, fertile, well-drained soil.
2–3 days before planting, the soil is dug up and loosened, the prepared soil is disinfected with a weak solution of potassium permanganate.
How to grow black beans outdoors
This variety is thermophilic, optimal temperature for plant growth and development: 20–25 degrees. She needs at least 6 hours of intense sunlight. They are planted in open ground when the threat of spring frosts has passed, at a temperature of 16 degrees that has been stable for two weeks.
It is enough to water the beans in a timely manner, periodically weed and loosen them regularly, preventing the formation of a dried crust on the surface of the soil, and inspecting them for damage by diseases and pests.
Growing beans in a greenhouse
Black beans are a shelled, mid-season variety that require about three months of warm weather to fully ripen. Her planting in a greenhouse - good decision for regions with cold climates.
Varieties of black beans are climbing, they are planted as a compaction for tomatoes or peppers at the rate of one bean bush per 3-4 plants of the main crop, with tall tomatoes even less often.
They are tied like cucumbers at a height of 70–80 cm, the side shoots are removed, and everything higher is pinched above the first flower. It is important to ensure sufficient ventilation in the greenhouse, as high humidity can cause gray rot.
Rules for storing black beans
IN industrial conditions Well-dried beans are stored in airtight containers in dark, ventilated areas for up to 12 months. Purchased in different periods time, it is better to distribute the beans into separate containers or linen bags, since they may vary in the degree of dryness.
The same principle should be followed when storing your own harvest.
Important. Dishes made from black beans can be stored in the refrigerator for no more than 3 days.
Beans are delicious and useful product, from which you can prepare a lot of dishes, snacks and preparations. However, many housewives refuse to cook it because they do not know how long to cook the beans to make them soft. It turns out that cooking beans is not at all difficult, the main thing is to know a few simple secrets.
How to cook beans correctly, the benefits of beans and the best recipes
Raw beans contain toxic substances that are destroyed only during heat treatment. The most in a simple way cooking beans is boiling. The prepared product can be used for preparing cold or hot dishes and snacks, side dishes or home canning.
Thanks to its mineral components, beans are considered a healthy dietary product. It contains large number potassium, phosphorus, copper and zinc. Beans are a source of protein necessary for children's and medical diets.
Depending on the type and variety of beans, the cooking time and method may vary.
There are culinary rules that you can use to quickly cook beans at home, preserving all their beneficial properties and taste.
Rules and tips:
- Beans must be carefully sorted before cooking, removing all empty, dried out or changed color and shape beans. The taste depends on their quality ready-made dish, so don't skip this important preparation step.
- The beans should be soaked. The white variety is considered more delicate, so the soaking time can be reduced to 4-5 hours. During this time, all bitterness and harmful organic substances will disappear from the beans.
- The water should be discarded after soaking the beans. The liquid absorbs all harmful substances and bitterness contained in raw beans. It can cause gastrointestinal irritation, so fresh water should be used for cooking.
- Cooking should be done over low heat. Due to intense heat, the beans lose most of its beneficial and nutritional properties.
- You should first place the frying pan on the stove that is turned on. Place the beans for frying on a well-heated surface.
- Cook until the beans are completely softened. Hard fruits are difficult to digest and can cause problems with the digestive system.
- Cooking is the main stage of preparation before further cooking. If you plan to fry or bake beans, the grains should first be boiled until tender.
Cooking recipes for all types of beans:
- Red. Pour fresh water over the prepared beans, place on low heat and bring to a boil. After 5 minutes of boiling, the water should be drained and replaced with cold water. Repeat the procedure for replacing the decoction 2 more times. The last time the liquid is brought to a boil, the heat is reduced to a minimum, and the beans are simmered until tender (soft) for 2 hours.
- White. Pour cold water over the beans, bring to a boil and cook for 3 minutes. Remove the pan with beans from the heat, close the lid and leave to steep for 60 minutes. Drain the cooled broth, pour in the beans again and cook until tender.
- Capsicum. Pour into a saucepan cold water, bring to a boil and add salt to taste. Place the washed pods in boiling water and cook for 5-10 minutes (depending on size). Place the finished beans in a colander and cool.
How to prepare beans?
Preliminary preparation - cleaning. The beans must be poured onto a towel and sorted. All low-quality beans are removed: yellowed, changed shape, color, damaged, etc.
The main stage of preparation for cooking is soaking. Water is used for this. Since the liquid will absorb all harmful substances and bitterness, it is recommended to change it several times (every 2-3 hours).
How to soak beans?
The procedure for soaking beans before cooking is carried out several hours before preparing the main dish. The sorted beans must be poured into a container, the volume of which should be 3-4 times larger than the beans. Pour water into the beans in a ratio of 1:2 and leave for 6-12 hours. Depending on the size and type of beans, soaking time may vary.
Slow or cold way
This option takes a lot of time, but is the most optimal for saving all beneficial properties beans. The grains are poured with cold (boiled) water and left for 10-12 hours in a cool, dark place. Large fruits can be left to soak overnight.
Water should be used previously boiled and cooled. From raw water the beans will be tough and lose their flavor.
Fast or hot method
If there is no time for long soaking, you can use more quick method. To do this, pour the beans with cold water, bring to a boil and leave in the broth for 1 hour. The procedure should be repeated 2-3 times, the last time you don’t have to drain the water, but cook the beans until fully cooked.
Each time you prepare a decoction, you should take fresh water.
How to cook beans?
There are several ways to cook beans at home. It will be tasty, soft and healthy if you follow simple rules. To prepare a side dish or snack, it is recommended to cook beans with the addition of vegetable oil. When the water boils, pour 1 tsp into it. olive or corn oil. This will make the grains tender and crumbly, while protecting them from cracking.
The second method of cooking beans so that they are soft and tasty is called combined. While cooking the grains, add cold water 4-5 times. You need to pour in the cold liquid at the moment when the broth boils strongly. Add water 1 glass at a time, do not stir the beans.
The general rule to follow concerns salt and spices. The grains should be salted 1-2 minutes before the end of cooking. Spices and herbs are not added to the broth, but along with the dressing before serving the dish.
Cooking time
The cooking time depends on the type and size of the grains. To find out exactly how long beans are cooked, with or without soaking, you should follow a simple rule:
- Light varieties will be ready after 60 minutes of vigorous boiling.
- Dark varieties take longer to cook, so it is better to use the method of adding cold water for them. The total time is 1-2 hours.
- Beans in pods cook much faster. The procedure takes 5-6 minutes for a fresh product and 8-10 minutes for a frozen one.
You can determine the exact time for how long to cook the beans in a simple way. Pour water over a few grains and leave in a cool place. Remember the time during which the beans absorb all the liquid - the same amount will be needed to cook these grains.
Cooking methods. Recipes
Using culinary tips, you can prepare a lot of healthy dishes for every taste.
Beans are perfect for both a diet menu and a treat at the holiday table.
Original recipes will help even novice housewives learn how to prepare popular culinary masterpieces from simple and affordable ingredients. It is enough to cook beans correctly and choose suitable compatible products.
Traditional way of cooking
The classic way to cook any beans is to boil them in a saucepan until tender. After this, it can be used to add to any cold or hot dishes, or serve as an independent treat.
Required Products:
- beans – 1 cup;
- water – 2 glasses;
- vegetable oil – 1 tsp;
- salt and spices - to taste.
How to cook:
- Place the pre-soaked beans in a colander, allow all the liquid to drain and transfer the grains to a convenient pan.
- Pour chilled boiled water over the beans, add oil and turn on high heat.
- When the broth boils, reduce the heat to medium and cook, uncovered, for 60-70 minutes.
- Salt the finished beans, add spices and leave in the hot broth for 1-2 minutes.
- Before serving, the water must be drained.
Cooking black beans
Grains of this variety are considered the most healthy. They contain a large amount of flavonoids, omega-3 fatty acids and other organic matter. Black beans are recommended for use in medicinal and dietary dishes.
Method of preparation (1 serving):
- To preserve all the beneficial properties of beans, it is recommended to cook them traditional way. Rinse a glass of beans from dust, fill it with cold boiled water and leave for 2 hours in a cool place.
- To remove bitterness and harmful substances, the water will need to be changed 2-3 times. Fill the grains with clean cold water all the time until they absorb a sufficient amount of liquid.
- After preparing the beans, transfer them to a saucepan or slow cooker and cook until soft for 50 minutes.
How to cook white beans
Delicate grains white variety you can cook in various ways: on the stove, in the microwave or in the slow cooker. The cooking sequence is the same for all options, and the choice of cookware and equipment depends only on the cook:
- the method of cooking white beans is not much different from the traditional one - the grains need to be cleaned and soaked;
- strain the swollen beans and pour in liquid so that it covers the grains completely;
- put the dishes on medium heat;
- bring the water to a boil, after a minute drain and refill the beans;
- Bring the broth to a boil again, reduce the heat and continue cooking for another 40-50 minutes.
In order not to overcook the fruits, half an hour after the start of cooking they need to be checked for readiness every 10 minutes.
If the grains are being prepared for soup, the cooking time can be increased by another 20 minutes.
How to cook red beans
Drain the water in which the beans were soaked and rinse well. Place the beans in a sieve and allow excess liquid to drain. When the grains have dried a little, place them in a saucepan and add fresh water to completely cover the product.
Place the pan over medium heat to avoid boiling. Cook until the grains are soft, adding cold water if necessary. The total cooking time takes approximately 1.5-2 hours.
Red beans with soaking for salad or borscht
This recipe makes soft but whole bean kernels. Neat beans are perfect for various salads, vegetable appetizers or classic Ukrainian borscht.
Sequence of actions:
- Prepare a soaking container, a saucepan, a colander or sieve, beans and boiled water. It is important to remember that you cannot fill beans with raw tap water. Otherwise, even after several hours of cooking, they will remain hard.
- Check the grains, remove any spoiled or empty ones. Place the remaining beans in a sieve and rinse thoroughly to remove any dust or other debris.
- Pour boiled water over the prepared beans and leave for 8 hours. The amount of liquid should be 2 times more than grains.
- When the fruits are saturated, drain the remaining liquid and rinse the grains themselves again with clean water. Place the beans in a saucepan, add water, bring it to a boil and cook until tender for an hour.
- Strain the cooked beans through a sieve and use for preparing any dishes or borscht.
Method for preparing beans for puree
The dish is best prepared from white or dark grains. Before cooking the beans until soft, the product must be soaked for 12-14 hours. It is best to let the beans soak overnight. When the grains are soft and crumbly, the hot broth in which they were boiled should be drained.
If the puree is being prepared for soup, the beans are ground in a blender until smooth, after which any vegetable or meat additives are added. If served as a side dish, the beans are also ground in a blender, after which salt, spices and herbs are added for taste. You can add warm milk, which will make the puree lighter and airier.
Cooking method without pre-soaking
There are express methods in which you can cook both white and red beans without soaking the grains. Sometimes housewives add it to the broth baking soda or lemon juice. This allows you to reduce cooking time to 3-4 hours. However, the fastest way to ensure that the grains are not only soft, but also retain all their beneficial properties, is to add seaweed.
When the water with beans boils, add a dry seaweed leaf to it. You can use a dry extract or part of a sheet of nori seaweed used to make sushi. In this case, the beans will not only be cooked in 35-40 minutes, but will also be enriched with useful microelements necessary for the body.
Cooking white beans in a slow cooker
Any type of dry beans can be cooked in a slow cooker. To preserve the nutritional properties of the product, the grains should be soaked in advance. This can be done directly in the bowl of the device or any convenient container. Maximum quantity, which can be cooked at one time - 3 cups or 500 g.
Cooking beans in a slow cooker consists of 3 steps:
- the beans are washed;
- the beans are placed in a bowl and filled with clean water;
- the corresponding program is turned on: “Beans”, “Beans” or “Soup”.
By default, cooking time takes 90-120 minutes. If necessary, the time can be increased.
Beans in a pressure cooker
Cooking food in a pressure cooker helps reduce time. The device can cook all types of beans, and you can use methods with or without soaking. The peculiarity of this method is that salt is added to the water immediately. This helps keep the grains intact.
The cooking process consists of several steps:
- until the water in the bowl boils, you need to cook without closing the lid;
- after this the lid is closed;
- under pressure, reduce the heat and stop the process for 2 minutes;
- the temperature inside the bowl is forcibly cooled (using a valve and cold water);
- Bring the beans to readiness over medium heat without a lid.
The dish is suitable for consumption both hot and cold.
To prepare you will need:
- beans - 2 cups;
- tomatoes or tomato paste(50 ml) – 3 pcs.;
- onion – 1 pc.;
- carrots – 1 pc.;
- parsley – 1 bunch;
- vegetable oil – 1 tbsp. l.;
- garlic – 1-2 cloves;
- salt and spices - to taste.
How to cook:
- Peel the onion and cut into thin rings. Fry until golden brown in hot oil.
- Grind the carrots or cut them into strips.
- Divide the tomatoes into 4-6 parts.
- Add vegetables to onions, stir and continue frying. Add tomato, salt and spices, bring the mixture to a boil.
- Add pre-boiled beans to tomato sauce, stir and simmer over low heat for 3-5 minutes.
- Chop the cockerel greens as finely as possible and mix with grated garlic. Sprinkle the treat with the spicy mixture and serve.
A tasty and healthy dish for every day.
Required Products:
- beans (dry) – 500 g;
- tomato – 100 g;
- carrots – 1 pc.;
- sugar – 1/3 tsp;
- bay leaf – 1 pc.;
- greens – 1/2 bunch;
- vegetable oil for frying – 50 ml;
- allspice - to taste.
Preparation:
- Soak and cook the beans in advance. When the beans are cooked, place the beans in a colander and allow excess water to drain.
- The vegetable mixture is prepared in a separate bowl. Cut the onion into cubes, chop the carrots on a medium grater. Pour vegetable oil into a frying pan or saucepan, heat and fry the onions and carrots until soft.
- Add the beans to the vegetables, stir and simmer for 10 minutes. Separately mix the tomato, sugar and spices and add to the vegetable mixture. Pour in half a glass of water and continue cooking for 15 minutes. 5 minutes before the end of cooking, add bay leaf and herbs, cover the vegetables with a lid.
Spicy beans with eggs
An original snack for every day and for the holiday table:
- boiled beans – 2 cups;
- tomatoes in own juice 3-5 pcs.;
- onion – 1 head;
- oil – 30 ml;
- adjika – 50 ml;
- spices and salt - to taste;
- sour cream for serving.
Grind the tomatoes into a puree, mix with adjika and spices. Chop the onion into thin rings and fry in oil until soft. Add the beans and tomato mixture to the onion, stir and simmer over low heat for 10 minutes.
Before serving, season with sour cream or garlic sauce.
Bean Pie
One of the options for preparing Ossetian pastries.
Required ingredients:
- butter – 150 g;
- yeast dough – 1 kg;
- boiled red beans – 3 cups;
- allspice black pepper – 1/3 tsp;
- salt - to taste.
Preparation:
- Mash the beans or grind in a blender until smooth. Add oil, salt and spices, stir.
- Divide the finished dough into 4 parts, roll each into a flat cake with a diameter of 20 cm.
- Place a handful of filling in the middle of each piece of dough and pinch the edges, gathering toward the center.
- Turn the flatbread over, seam side down, and roll it out to about 1 cm thick.
- Bake the pies in a preheated oven at +180°C for 30-35 minutes. Before serving, brush the surface of each pie with melted butter.
Soup with beans and mushrooms
Products:
- ready beans – 200 g;
- champignons – 200 g;
- onion – 1 pc.;
- potatoes – 3 pcs.;
- carrots – 1 pc.;
- bay leaf – 1 pc.;
- vegetable oil for frying;
- salt - to taste.
Recipe:
- Peel the potatoes and cut each tuber into 4-6 pieces. Place the potatoes in a saucepan, add boiling water and cook over medium heat.
- Cut the champignons into thin bars, fry in a frying pan with onions and carrots. Add the vegetable mixture to the pan with the potatoes and cook for 10 minutes.
- When the potatoes are ready, add the beans, salt and bay leaf. Bring the soup to a boil and remove from heat.
Dietary bean soup
Products:
- ready beans – 300 g;
- onions – 2 pcs.;
- tomato – 2 tbsp. l.;
- carrots – 1 pc.;
- salt - to taste.
- Cut the onion into cubes, grate the carrots.
- Pour boiling water over the boiled beans, add vegetables and season with tomato.
- Bring the mixture to a boil and cook until the vegetables are soft. A few minutes before the end of cooking, add salt and any spices.
Beans for vegetable side dish
There are many options for preparing beans for side dishes.
If desired, you can use any vegetables and spices to add additional flavor and aroma to the appetizer.
Depending on the products for which the side dish is being prepared, you can use any type of beans.
Ingredients:
- red and white beans - 1 cup each;
- corn (grains) – 1 cup;
- cherry tomatoes – 5-7 pcs.;
- lemon – 1 pc.;
- hot pepper – 1 pc.;
- olive oil – 1 tbsp. l.;
- leaf lettuce.
Cooking method:
- Wash the lettuce leaves and tear them into small pieces with your hands (do not cut them with a knife). Place on the bottom of the salad bowl.
- In a convenient bowl, mix beans and corn grains, add chopped peppers and tomatoes.
- Carefully place the vegetable mixture on top of the lettuce leaves and season olive oil and garnish with lemon slices. Salad dressing can be made separately from a mixture of oil and lemon juice.
Microwave cooking
Universal way:
- Dry bean grains should be soaked in water in advance (proportion 1:2).
- Drain the water and transfer the beans to glass jar or a ceramic bowl.
- Pour in the grains, place in the microwave and turn on at maximum power. Cook for 10 minutes, then place in a sieve or colander to drain the broth.
- Mix the boiled beans, add salt and spices to taste.
How to determine the readiness of a product?
Ready boiled beans should be strong, whole, but soft inside the grain. You can determine readiness during cooking in 2 ways: by taste or using a knife or other sharp object. Soft beans should have a thin skin and be easily pierced, but not cracked. The popped grains can be used for pureed soup or a side dish.
How long to cook frozen green beans?
Cooking beans depends not only on the type and variety, but also on the method used. Frozen semi-finished products are prepared much faster, since they have already undergone primary heat treatment. On average, the pods cook for 8-10 minutes.
It must be remembered that it is not recommended to defrost semi-finished products after blast freezing. This way, the products will lose not only some of their beneficial properties, but also their visual appeal. To prepare a salad or side dish, the frozen pods should be thrown directly into boiling salted water.
How to cook the pods?
When using green beans, you should pay attention not only to their appearance, but also sizes. Cooking time, as well as the taste of the product, depend on its age. Young bean pods cook quickly. If you fill them hot water, they will be ready to eat in just 7 minutes.
Pods with thicker, tougher skins will take 10-12 minutes to cook. It is recommended to cut adult fibrous fruits into 2-3 parts. After freezing, the pods cook 2 times faster, 4-6 minutes.
What to do if the beans are bitter?
The procedure of soaking dry grains is used not only to reduce their cooking time, but also to remove harmful organic substances. If the beans are not soaked, then the bitterness will remain in the boiled fruits. However, bitterness can also be present in soaked grains, for several reasons:
- some varieties of beans are naturally bitter;
- improper preparation of grains (insufficient soaking time);
- spoiled or rotten fruits.
If the quality of the beans is beyond doubt, but after cooking they have a bitter taste, there are several ways to get rid of it:
- Wrap the cooled boiled fruits in a plastic bag and place in the freezer. After defrosting, the bitterness will go away.
- If bitterness is a feature of the variety, you can add hot spices and herbs. This will highlight the spicy taste of the grains.
- In the event that the bitterness remains and the beans have bad smell, they should be thrown away. It is not recommended to eat bitter beans - most likely, the grains were improperly stored and spoiled.
There are about a hundred varieties of beans. Each of them has its own varietal characteristics. Depending on the type of plant product, it can be used to prepare not only salty and spicy, but also sweet dishes.
A tasty and healthy product provides the body with all the necessary substances.
By learning how to properly cook beans, you can fill your diet with many tasty and healthy treats for every taste.
There are about 75 types of beans in the world, varying in color, size, and origin. Of all the variegated variety of beans, its black variety deserves special attention. About what makes this “scorching brunette” so attractive is this article with recipes:
1. Black bean puree, a la “Hummus” ()
2. Black bean soup with buckwheat ()
4. Mexican Black Bean Vegetarian Burger
The black bean recipes below are suitable for vegetarian diets, but those who love meat dishes can easily adapt Nos. 2, 3 and 4 to their taste by replacing half the specified amount of beans with minced boiled (stewed) chicken or turkey breasts. This choice of animal protein is considered the best for the prevention of disease and colon cancer.
1. Black bean puree (a la Hummus) 
Prepares quickly. Perfectly applied to diet bread, pita, lavash (try to choose, if possible, those made from whole grains).
And if you spread this paste on thin slices of whole grain bread, and put chopped tomatoes, corn kernels (from a jar), bell peppers and cilantro (whatever you have) on top, sprinkle a little cheese on top, you will get some semblance of Mexican pizza - “black bean” pizza".
Cooking time - 5 minutes
10 servings
Ingredients:
- 1 tsp garlic powder or 1 large fresh clove, pressed through a press
- 1 tsp onion powder or 2 tsp. freshly grated
- 0.5 tsp paprika
- 0.5 tsp chili powder
- 1 tsp ground cumin (cumin)
- 0.5 tsp ground turmeric (ground turmeric)
- juice of half a lemon (or to taste)
- water - 2-3 tbsp. l.
Preparation:
Place the beans in a food processor. Add spices, lemon juice, water and grind until pureed. You can do without a food processor by mashing the beans with a potato masher or a fork.
Nutritional properties: per 1/10 of the recipe: Energy value - 59 cal, Fat content -0g, carbohydrates -10.6g, fiber - 4g, protein - 4g.
2. Black bean soup with buckwheat 
Buckwheat plays a leading role in this soup. It takes no more than half an hour to prepare, but the taste and consistency in the end are not inferior to those that simmer on the stove for hours.
4 servings
Ingredients
- 1 tbsp.
- 3/4 cup finely chopped onion
- 3/4 cup chopped red pepper (can be frozen)
- 3 cloves garlic, finely chopped (1 tbsp)
- 1/4 cup buckwheat
- 1 tsp dry chili powder
- 2 cups vegetable broth (low salt)
- 1.5 cups cooked black beans or 1 can canned, rinsed of salt under running water
- 1 cup grated carrots
- 1 cup corn kernels (I use frozen)
- 1 bay leaf
- 1/4 cup chopped cilantro
- 2 tbsp. lime or lemon juice
- salt, pepper or mixture
- Additionally – ½ cup of chopped leafy vegetables (kale, spinach, broccolini, frozen)
Preparation:
1. Heat oil in a heavy-bottomed saucepan over medium heat. Add onion and pepper, simmer for 5 minutes.
2. Add garlic, buckwheat, chili pepper and simmer for another 3 minutes. Pour in the broth, add cooked beans, carrots, corn, and bay leaves. Add 2 cups of water, spices, salt and/or salt-replacement herbs. Cover with a lid, bring to a boil and cook for 20 minutes or until the buckwheat is cooked.
3. Add leafy vegetables (if using) during the last 3-5 minutes of cooking. Bring to taste with lemon or lime juice.
Nutritional properties:
For 1 serving (1 glass): Energy value – 232 cal, Fat content – 5 g, saturated<1 г, углеводов 42г, холестерина 0г, протеина – 9 г, клетчатки 8г.
3. Shell pasta stuffed with black beans and spinach
Take my word for it. It's delicious!
4 servings
Ingredients:
- Approximately 100 g large pasta shells
- 1.5 cups cooked black beans or 1 can canned
- 250 -300 g frozen chopped spinach
- 150g finely chopped tomatoes or tomato sauce (preferably unsalted)
- 4 cloves finely chopped garlic
- 1 teaspoon olive oil
- 1 – 1 ¼ cups spaghetti sauce (lightly salted)
- Mozzarella or other easy-melting white cheese (4 tablespoons or to taste)
Preparation:
1. Boil the shells according to the instructions. Set aside for now.
2. Preheat oven to 175 degrees or 350 F.
3. Heat in a large frying pan and add garlic. Lightly fry.
4. Add chopped tomatoes (or tomato sauce), simmer for another 5 minutes.
5. Thaw spinach, squeeze out excess water. Rinse canned beans under running water to remove excess salt and preservatives.
6. Place spinach and beans in a frying pan with tomatoes and simmer for 5 minutes.
7. Using a potato masher, mash the beans in the pan.
8. Spoon spaghetti sauce evenly into a baking dish, reserving ¼ cup.
9. Stuff the shells with the vegetable mixture and place them in a baking dish.
10. Pour the remaining tomato sauce on top and sprinkle with cheese.
11. Bake for 15 – 20 minutes or until the cheese is lightly golden brown.
This dish can also be prepared in the microwave. Mode – 3 minutes at 100% power, then 7 minutes at 70%.
Nutritional properties: For 1 serving (310g): Energy value - 357 cal, fat content - 9g (14%), saturated 4g (18%), cholesterol - 30mg, carbohydrates - 50g, fiber - 11g (45%), protein - 20g, vitamin A 197%, C - 19%, calcium 36%, iron -25%.
The percentage is based on a 2000 cal daily intake.
4. Black Bean Vegetarian Burger
in Mexican
I personally first learned about the existence of bean cutlets in the late 80s, during the period of perestroika, when, due to the lack of meat in stores, workers had to experiment with other, less familiar sources of protein. At that time, I could not even imagine that bean cutlets could be so tasty (and different). In the given recipe they go well with cabbage.
Cooking time: 15 minutes
Cooking time 20 minutes
Number of servings: 4
Ingredients:
- 1.5 cups cooked black beans or 1 can canned, rinsed of salt under running water
- ½ chopped fresh bell pepper (or ½ cup frozen)
- ½ onion chopped
- 3 cloves garlic, chopped
- 1 egg or 2 egg whites (the yolks can be used to make homemade shampoo)
- 0.5 - 1 tbsp. chili powder (for those who like it spicy)
- 1 tbsp. ground cumin
- 1 tsp hot pepper sauce
- 1/2 tbsp. rolled oats crushed in a blender or ground crackers (preferably whole grain)
Preparation:
1. Heat the oven (broiler) to 190 degrees (375 F). Lightly grease a baking sheet with vegetable oil.
2. In a large bowl, use a potato masher or fork to mash the cooked (or canned) beans to a paste.
2. Grind onion, garlic, and pepper in a food processor. Place in bowl with beans.
3. In a small container, mix the egg (or whites), spices and sauce.
4. Add the egg mixture to the bean mixture. Mix with ground breadcrumbs. Knead until the mass begins to stick together well. Form 4 round burgher cutlets.
5. Place on a baking sheet and bake in the oven for about 10 minutes. Turn the cutlets over to the other side and bake for another 10 minutes.
Nutritional properties: per 1 serving energy value 207 cal, fat content -3g, cholesterol - 53mg, carbohydrates -35g, fiber 9g, sodium 154mg (if using canned), protein - 12g.
Bon appetit!
When using materials from this article, please refer to.
More recipes with black beans:
Black beans in borscht and chili - 4 recipes
