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Making your own black beans is easy and economical. First, presoak the beans overnight, covering with water. Before cooking, strain the beans and add fresh water. You can cook the beans on the stovetop, in a pressure cooker, or in a slow cooker. To cook on the stovetop, add 3 cups of water for each cup of beans and cook over medium heat, partially covered, for 1½ to 2 hours, skimming off any foam. In a slow cooker, use 3 cups of water for each cup of beans and cook on low for 8 hours.
Prep Time: 10 minutes | Total Time: 30 minutes (plus time to cook beans) | 6 Servings
Canola oil, 1 tablespoon
Red onion, finely chopped, ½ cup
Garlic, minced, 1 tablespoon
Ground cumin, ¼ teaspoon
Dried oregano, ¼ teaspoon
Sea salt, ¼ teaspoon
Black beans, cooked, 3 cups, or 2 (15-ounce) cans black beans, drained, liquid reserved
Bay leaves, 2
Brown or white rice, cooked, 3 cups
Extra-virgin olive oil, 6 teaspoons
Total fat, 8.2 g
Saturated fat, 1.1 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.7 g
Monounsaturated fat, 5.1 g
Total carbohydrate, 45 g
Dietary fiber, 9 g
Sugars, 3 g
Copyright ©2013 American Cancer Society.
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