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Diabetic Living (USA) - - Free Medicine -

Ba­sic Black Beans


AC­TIVE : 20 min. TO­TAL: 2 hrs. 20 min. plus overnight soak

1 lb. dried black beans 1 onion, quar­tered

1 head of gar­lic, top third

trimmed to ex­pose cloves 2 dried bay leaves

1 tsp. kosher salt

1. Pick over and sort beans, then rinse un­der cold wa­ter and trans­fer to a large bowl. Add 3 quarts cold wa­ter, cover, and soak at room tem­per­a­ture for 8 to 24 hours. ( To quick-soak, see p. 31.)

2. Drain and rinse the beans; trans­fer to a large pot or Dutch oven and cover with at least 2 inches of wa­ter. 3. Stir in onion, gar­lic, bay leaves, and salt. Bring to a boil over high heat. Boil for 10 min­utes. Re­duce heat to medium-low and sim­mer un­til ten­der, 1½ to 2 hours, stir­ring ev­ery 30 min­utes.

4. Dis­card the onion pieces, gar­lic, and bay leaves. Us­ing a slot­ted spoon, trans­fer the beans to a serv­ing dish or stor­age con­tainer. (Re­serve cook­ing liq­uid for soups or stews, if de­sired.)

PER SERV­ING (1∕2 cup each): CAL 155, CARB 28 g (7 g fiber, 1 g sug­ars),

FAT 1g (0 g sat. fat), PRO­TEIN 10 g, CHOL 0 mg, SODIUM 114 mg.

Make-Ahead Tip: Beans will keep in the fridge for up to 1 week and in the freezer for up to 3 months.

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