If you are trying to go more plant-based, beans are a great way to get filling protein and heart-healthy fiber! Cooking your own dry black beans is a great way to batch-cook and also avoid BPA in can liners. This slow cooker recipe can be easily adapted for an Instapot- details below. I like to use these beans as a versatile filling for wraps, tacos, on their own or even over a salad (just skip the mashing part!).
Ingredients:
1 lb dry black beans, rinsed
2 tablespoons avocado oil
1 tbsp cumin seeds
3 garlic cloves
3 fresh tomatoes or 1 cup crushed tomatoes
1 tsp turmeric powder
1 tsp sea salt
1/4 tsp red chili powder
1 tbsp coriander powder
Method:
1. Rinse the dry beans and place in slow cooker. Add enough water to cover the beans with 1.5 inches water above them. If using the Instapot, plan to soak overnight or a at least 3 hours.
2. Set slow cooker to 12 hours on low setting. I love this because dinner is cooking while I'm asleep or working! If not ready to flavor them, place in refrigerator and take out when ready.
3. In a large stainless steel sauce pan, add the avocado oil to a warm pan on medium heat. Once hot, add cumin seeds. Once sputtering, add the whole 3 cloves of garlic.
4. In a mini food processor, grind the tomatoes or simply use crushed tomatoes- I love getting the vacuum packed Pomi or in glass to avoid BPA in cans, if possible.
5. Add tomatoes to the pan.
6. Add all the spices and stir. Cook covered, stirring occasionally for about 15 mins. If mixture is getting dry, add 1/4 cup water.
7. Add the beans, 1 tsp salt, BUT NOT ALL THE WATER. Add enough water from the slow cooker with a spoon so that beans are the consistency you prefer. If more of a soup consistency desired, add more.
8. Boil uncovered until dry-appearing. Remove the garlic cloves. Mash beans with a potato masher once cool enough.
NOTE: If using the Instapot, you may prepare the spice mixture in the Instapot on "Saute" mode, then add your soaked beans, cover with water up to 2 inches above the beans and cook on "Bean/Chili Mode".
In health,
Richa Mittal MD