Cuban Black Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
64%
Cuban Black Beans
175 min.
12
524kcal

Suggestions


If you're looking to add a burst of flavor and nutrients to your meals, look no further than this exquisite Cuban Black Beans recipe. Not only is it a hearty and satisfying dish perfect for lunch or dinner, but it's also packed with health benefits. With a remarkable health score of 64, this recipe stands out as an excellent choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option.

The combination of tender black beans, aromatic spices, and colorful chiles creates a symphony of flavors that are sure to impress family and friends alike. Soaking the beans allows them to cook to perfection, while the sautéed onion and garlic add layers of richness. And let’s not forget the delicious finishing touch of sherry vinegar and extra virgin olive oil, elevating this dish from simple to spectacular.

Ready in just 175 minutes, this dish serves a generous 12 people, making it ideal for gatherings or meal prep. Imagine serving a fragrant bowl of Cuban black beans over steaming hot rice, drizzled with olive oil and vinegar—it's not just a meal, it’s an experience. Take a culinary journey to Cuba in your own kitchen and savor every bite of this wholesome, nutritious dish. Your taste buds will thank you!

Ingredients

  • small bay leaves 
  • cup cubanelle chile peppers seeded chopped
  • 12 servings rice hot cooked
  • teaspoons cumin seeds 
  • pounds black beans dried
  • tablespoons olive oil extra virgin 
  • 12 servings olive oil extra virgin 
  •  garlic cloves pressed
  • large onions chopped
  • teaspoons oregano dried whole
  • 3.5 teaspoons salt 
  • 12 servings cooking sherry 
  • 14 cups water 

Equipment

  • frying pan
  • mortar and pestle
  • dutch oven
  • meat tenderizer

Directions

  1. Rinse and sort beans according to package directions.
  2. Place beans in a large Dutch oven; cover with cold water, and let soak at least 8 hours.
  3. Drain beans, and return to Dutch oven.
  4. Add 14 cups water, bay leaf, and garlic; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 2 hours or until beans are tender.
  5. Process oregano, cumin seeds, and salt in an electric spice grinder until ground and blended.
  6. Saut chiles in 2 tablespoons hot oil over medium-high heat in a large skillet 5 minutes; add onions, and saut 5 minutes or until tender. Stir onion mixture and oregano mixture into beans in Dutch oven, and simmer, stirring occasionally, 30 minutes.
  7. Remove and discard bay leaf. Cover and let stand 5 minutes. (For a thicker consistency, remove 1 cup bean mixture, and mash with a fork; return to pan.)
  8. Serve over rice, drizzling with oil and vinegar.
  9. *1 large green bell pepper may be substituted.
  10. Note: If you don't have an electric spice grinder, use a mortar and pestle, or place spices in a zip-top plastic freezer bag, seal, and pound with the flat side of a meat mallet.

Nutrition Facts

Calories524kcal
Protein14.4%
Fat30.2%
Carbs55.4%

Properties

Glycemic Index
18.42
Glycemic Load
24.92
Inflammation Score
-9
Nutrition Score
25.163912856061%

Flavonoids

Petunidin
11.65mg
Delphinidin
13.99mg
Malvidin
8.02mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
1.25mg
Kaempferol
0.16mg
Myricetin
0.02mg
Quercetin
5.09mg

Nutrients percent of daily need

Calories:524.13kcal
26.21%
Fat:17.8g
27.39%
Saturated Fat:2.62g
16.37%
Carbohydrates:73.49g
24.5%
Net Carbohydrates:60.64g
22.05%
Sugar:3.39g
3.77%
Cholesterol:0mg
0%
Sodium:700.26mg
30.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.1g
38.21%
Folate:346.53µg
86.63%
Manganese:1.28mg
63.78%
Fiber:12.84g
51.37%
Vitamin B1:0.72mg
48.06%
Copper:0.77mg
38.43%
Magnesium:149.43mg
37.36%
Potassium:1241.04mg
35.46%
Phosphorus:316.43mg
31.64%
Iron:4.62mg
25.65%
Vitamin C:20.11mg
24.38%
Zinc:3.29mg
21.91%
Vitamin B6:0.4mg
19.87%
Vitamin E:2.71mg
18.04%
Vitamin K:18.02µg
17.16%
Calcium:127.47mg
12.75%
Selenium:8.67µg
12.39%
Vitamin B5:1.05mg
10.51%
Vitamin B2:0.18mg
10.44%
Vitamin B3:2.01mg
10.07%
Vitamin A:143.35IU
2.87%
Source:My Recipes