Savory Stewed Black Beans

By nanarose

Ingredients

• 6 ounces dried black beans (about 3/4 cup)
• 3 1/2 cups unsalted chicken stock
• 1 /2 cup water
• 1 tablespoon olive oil
• 1 /2 cup chopped red bell pepper
• 1 /2 cup chopped yellow onion
• 1 tablespoon minced fresh garlic (about 3 cloves)
• 1 teaspoon dried oregano
• 3 /4 teaspoon black pepper
• 1 /2 teaspoon ground cumin
• 1 bay leaf
• Nutritional Information
• Calories 225
• Fat 3g
• Satfat 0g
• Unsatfat 3g
• Protein 13g
• Carbohydrate 37g
• Fiber 11g
• Sugars 11g
• Added sugars 0g
• Sodium 195mg
• Calcium 8% DV
• Potassium 19% DV
• How to Make It
• Step 1
• Place dried black beans (about 3/4 cup), unsalted chicken stock, and water in a medium bowl; cover and refrigerate for 12 to 16 hours.
• Step 2

Details

Adapted from cookinglight.com

Preparation

Step 1

Ingredients

6 ounces dried black beans (about 3/4 cup)

3 1/2 cups unsalted chicken stock

1/2 cup water

1 tablespoon olive oil

1/2 cup chopped red bell pepper

1/2 cup chopped yellow onion

1 tablespoon minced fresh garlic (about 3 cloves)

1 teaspoon dried oregano

3/4 teaspoon black pepper

1/2 teaspoon ground cumin

1 bay leaf

Nutritional Information

Calories 225

Fat 3g

Satfat 0g

Unsatfat 3g

Protein 13g

Carbohydrate 37g

Fiber 11g

Sugars 11g

Added sugars 0g

Sodium 195mg

Calcium 8% DV

Potassium 19% DV

Calories 225

Fat 3g

Satfat 0g

Unsatfat 3g

Protein 13g

Carbohydrate 37g

Fiber 11g

Sugars 11g

Added sugars 0g

Sodium 195mg

Calcium 8% DV

Potassium 19% DV

How to Make It

Step 1

Place dried black beans (about 3/4 cup), unsalted chicken stock, and water in a medium bowl; cover and refrigerate for 12 to 16 hours.

Step 2

Heat a medium saucepan over medium-high. Add olive oil to the pan; swirl to coat. Add chopped red bell pepper and chopped yellow onion; cook 5 minutes or until tender, stirring occasionally. Add minced fresh garlic (about 3 cloves), dried oregano, black pepper, and ground cumin; cook 1 minute, stirring frequently. Add the stock and bean mixture to the pan; bring to a simmer. Add 1 bay leaf; reduce the heat to medium-low. Cover and simmer until very tender, about 1 1/2 hours. If the level of water starts to reduce below the surface of the beans, add water, 1 cup at a time. Cool completely. Refrigerate until needed.