BASIC BLACK BEANS

START TO FINISH: 2 HOURS 20 MINS + OVERNIGHT SOAKING SERVES 10 ½ CUP PER SERVE; AS PART OF A MEAL

450g dried black beans 1 brown onion, quartered 1 head of garlic, top third

trimmed to expose cloves 2 dried bay leaves

1 Pick over and sort beans, then rinse under cold water and transfer to a large bowl. Add 3.5L (14 cups) cold water, cover and soak at room temperature for 8-24 hours. (See Quick Soak, page 43)

2 Drain and rinse beans, then transfer to a large pot or cast iron saucepan and cover with at least 5cm of water.

3 Stir in onion, garlic and bay leaves. Bring to a boil over high heat. Boil for 10 minutes. Reduce heat to medium-low and simmer for 1½-2 hours, stirring every 30 minutes or until tender.

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

COOK’S TIP

Beans will keep in the fridge for up to 1 week and in the freezer for up to 3 months.

NUTRITION INFO

PER SERVE (½ cup) 638kJ, protein 10g, total fat 0g (sat. fat 0g), carbs 17g, fibre 7g, sodium 4mg • Carb exchanges 1

• GI estimate low

• Gluten free