Dried beans and lentils (otherwise known as pulses) are a cornerstone of a healthy diet, packed with protein, fiber, vitamins, and minerals. Their consumption may help prevent cancer, manage diabetes, and support a healthy gut.
For a delicious slightly spicy side or vegetarian main, try this recipe for black beans. The recipe was sent to CCSA by our resident chef, Dr. Linda Doody.
“Cooking is like love. It should be entered into with abandon or not at all.”
– Harriet Van Horne
Frijoles Negros
Memories of a Cuban Kitchen
Mary Urrutia Randelman and Joan Schwartz (1996)
Notes
There is continuing controversy over whether or not to soak dried beans before cooking and when to add salt. Harold McGee (who has written about food science and chemistry in his New York Times column The Curious Cook and his book On Food and Cooking: The Science and Lore of the Kitchen) does not find soaking to be necessary if you have all day to cook your beans. The benefit of pre-soaking is that it can speed up cooking time by up to 75%. Although soaking also breaks down compounds that cause gas (indigestible carbohydrates), it simultaneously leaches out water-soluble nutrients and flavor. The compromise is to do a quick soak and then cook the beans in the soaking liquid to retain the nutrients and flavor. To quick soak, place the beans in a large pot with 6 cups water per 2 cups beans. Bring the beans and water to a boil and simmer for 2–3 minutes. Take the pot off the heat, cover, and let sit for 1–2 hours.
A common belief is that beans should be salted toward the end of cooking because doing so at the beginning of cooking toughens the skins. Both Harold McGee and America’s Test Kitchen actually recommend brining beans during the soaking step so that they cook up with softer skins and creamier texture. The reason is that dried beans have a starchy skin that contains, among other things, magnesium and calcium, which reinforce the cell walls, protecting the starches inside from properly cooking. When salt is present (2 teaspoons per quart of water), the sodium ions replace some of the magnesium and calcium ions, and because sodium ions are more weakly charged, this allows more water to penetrate, leading to a softer texture. Brining works with both the overnight and quick soak methods (just avoid using hard water, which contains magnesium and calcium). And you can still cook the beans in the brined soaking liquid to retain nutrients.
Ingredients
- 1 pound dried black beans, rinsed in cold water and picked over (black turtle beans commonly found in supermarkets work fine. The black valentine bean is an heirloom bean that reportedly has a richer flavor)
- 1 bay leaf
- 1 medium-sized green bell pepper, seeded and cut into quarters
- Sofrito
- ⅔ cup olive oil
- 3–4 cloves garlic, finely chopped
- 1 large onion, finely chopped
- 1 medium-size green bell pepper, seeded and finely chopped (you can substitute a red bell pepper here and skip the aji dulce listed below if you prefer)
- 2 to 3 teaspoons ground cumin (optional)
- 2 Tbsps cider vinegar
- 1 teaspoon finely chopped seeded aji dulce (ají cachucha or Rocatillo) pepper (this chile looks like a habanero but is sweet and mild. Substitutes include red or orange bell pepper or fresh poblano)
- Salt and freshly ground pepper to taste
Instructions
- Black Beans
- Soak beans overnight in a saucepan with cold water to cover by 1½ inches. (See Notes below for soaking and brining options.) Remove any beans that float to the top. The next day, check that the water is still covering the beans by 1½–2 inches; add more water if needed. Add the bay leaf and green bell pepper, bring to a boil over high heat, reduce the heat to low, and cook uncovered, until the beans are tender, about 2 hours. (Note: The cooking time can vary a lot depending on the age of the beans.) Check the beans while they are cooking and add hot water if needed.
- Sofrito
- Heat the oil in a skillet over low heat until it is fragrant, then add the garlic, onion, and bell pepper and cook, stirring, until the onion is transparent, 8–10 minutes. Add the cumin, vinegar, and aji dulce pepper (if used) and mix well. Add the sofrito to the beans, mix well and cook over low heat, covered, 30–40 minutes. Season to taste with salt and pepper and serve.