As to black beans we can talk about it for hours. They can be of different shape and size but the value of those types is the same. The key peculiarity is the black color of the peeling. This type of legumes is prized for its high fiber and protein content.
There are also vitamins and minerals important for our health. The black beans are able to strengthen bones, protect the heart and are essential for those who are keeping to a diet.
It is good to soak the beans in water during several hours and only then start cooking them. In this case the phytates and tannins, which the beans contain, are removed, and the cooked dish is digested better. Unfortunately this method lowers the carbohydrate content. So, you have simple and inexpensive product high in protein needed for vegetarians in particular.
This is comfort meal that is always appropriate. In addition, the ingredients are simple; the cooking is easy and fast. Though, the devil, as you know, is in details. There are secrets, which provide the perfect result, and we are going to tell you about them in our cooking steps below.
Black Bean Dinner Recipes
The one of black bean dinner recipes is so easy and tasty that you will forget about any other meaty dishes. This is the mix of different products; you can experiment and use Mexican brown rice or anything else in order to accompany this dish in multiple manners.
- 2 tbsp olive oil
- 1 piece red onion
- 3 piece garlic cloves (crushed)
- 2 tbsp ground cumin
- 2 cans black beans (400g)
- 2 limes (for zest and 1 of them is used for juice, 2-nd cut into wedges for serving)
- 1 pack tofu (396g)
- 2 tbsp smoked paprika
- 2 pouches of cooked brown rice (200g)
- 2 avocados
- 1 bunch coriander (leaves)
- 1 piece red chilli
Preheat the grill over the high heat.
Take a skillet and pour a tablespoon of oil into it, add the chopped red onion and cook during 5 minutes stirring. It must become soft.
Add the garlic to onion and stew during 30 seconds more, add the cumin, drained and rinsed black beans. Cook for 5 minutes. The beans should begin popping.
Add the lime zest and juice. Continues cooking the seasoned beans.
Meanwhile take a bowl and put the tofu into it, toss it with the remaining olive oil.
Sprinkle tofu with paprika and some seasoning.
Take a baking sheet, cover its bottom with foil and put the tofu on it.
Put the sheet into the oven under the grill and cook during 5 minutes.
Cook the rice in accordance with instructions and put it on one a serving plate.
Top the rice with the beans, tofu, stoned, peeled and chopped avocado, coriander and a wedge of lime. If you want to make the dish being spicy, add slices of chili.
This dish does not demand any addition like piece of meat or fish. It is nutritious due to avocado and rice. If you want, you can try other seasonings, for example, if you do not like garlic, refuse of it. But our solution is just that.