Lia’s Black Beans
Start with these antioxidant -ich black beans as the perfect base for many different meal options.
Black beans are a low-calorie, nutrient-dense food that are an essential addition to any arthritis diet. Packed with disease-fighting antioxidants, they have anti-inflammatory properties, and are also a great source of fiber, iron and protein. “As someone who struggles with fibromyalgia, I love foods that make me feel nourished deep down, while making my body feel good and strong. Beans are that kind of food,” says recipe developer Lia Huber, founder and CEO of nourishnetwork.com. These beans are delicious as is but are also very versatile. Change up the ingredients, spices or how you serve them to suit your needs.
To make this recipe you will need a pressure cooker and a sharp knife for dicing.
Nutrition information (per serving)*: Total Fat (5.8g); Carbohydrates (44g); Sodium (47mg); Sugar (3g); Fiber (11g); Cholesterol (0mg); Protein (15g)
2 cups of black beans, soaked and drained
3 cloves garlic, smashed
1 cup onion, diced
1 cup poblano pepper, diced
2 Tbsp. canola oil
4 cups water or broth
Salt, to taste
1 tsp. cumin
1 tsp. oregano
1 tsp. ancho chili powder
1. Sauté garlic, onion and pepper
Sauté smashed garlic, diced onion and poblano pepper in canola oil until caramelized. Season with salt, cumin, oregano and ancho chili powder.
2. Add beans to the pressure cooker
Transfer soaked beans to a pressure cooker pot with the onion mixture and cover with two-parts liquid (water, broth or a mixture of the two) to one-part beans. Secure the lid and bring to high pressure for 25 minutes.
3. Test doneness
Let the pressure ease and test to see if the beans are tender. If they’re still tough at the center, cook longer. Season to taste.
Ingredient Tips & Benefits
- Soaking dried beans before cooking them cleans them, pulls out some of the sugars that cause gas and helps the beans cook more evenly. Soak beans overnight in just enough water to cover them.
- These beans taste terrific served over brown rice, or in a whole-grain tortilla, topped with sliced avocado and hot sauce.
- Adding a little heat to your beans is a great way to get anti-inflammatory capsaicinoids in your diet. Chilis and chili powder vary in spice level, so start small and add more if you can handle it.
Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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