Spicy, Citrusy Black Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Spicy, Citrusy Black Beans
45 min.
8
435kcal

Suggestions

Ingredients

  • cups black beans dried
  • 10 cups water 
  • sprigs oregano dried fresh
  •  bay leaves 
  • small sage leaves 
  • teaspoons salt 
  • tablespoons olive oil extra virgin 
  •  onions yellow chopped
  •  jalapeño chopped for heat (your choice, depending on taste )
  • cloves garlic crushed
  • tablespoons chili powder red to taste
  • teaspoons chipotle powder to taste ()
  • tablespoon cumin whole crushed toasted ( cumin seed is best, if possible)
  • tablespoons orange juice concentrate or fresh frozen
  •  juice of lime 
  • tablespoons rice wine vinegar 
  • servings cilantro leaves fresh chopped for garnish

Equipment

  • pot

Directions

  1. Soak the beans (optional): Rinse and sort the beans, discarding any stones or shriveled beans. You can soak the beans overnight in cold water (cover with several inches of water) OR pour enough boiling water over them to cover by a few inches and soak them for an hour OR skip the pre-soaking step.
  2. Soaking will speed up the cooking process. If you soak, discard the soaking liquid after soaking.
  3. Add beans to a large pot with 2 1/2 quarts (10 cups) of water.
  4. Add oregano, bay leaves, and sage. Bring the beans to a boil and reduce heat to a simmer.
  5. Cook until the beans are soft, but not quite done. The time will vary depending on how large, dry, or old your beans are, and if you have pre-soaked them, from anywhere from 30 minutes to an hour and a half.
  6. Sauté onions and peppers, add spices: While the beans are cooking, sauté onions and peppers in olive oil until soft.
  7. Add chili sauce, chili powder, and/or chili purée, cumin, and garlic. Sauté until spices are fragrant.
  8. Fish out and discard the bay leaves, stems of oregano, and sage leaves from the pot of beans.
  9. Remove, but reserve, extra cooking liquid until there is about 1/2-inch of liquid above beans.
  10. Add the onion mixture and salt to the pot of beans. Cook another hour or so until thickened.
  11. Add reserved liquid if needed.
  12. Add half of the orange juice, and simmer. Adjust chili heat at this point – you may or may not want to add more of your chili paste.
  13. Just before serving, add remaining orange juice, lime juice, and vinegar. Salt to taste.
  14. Garnish with chopped fresh cilantro.
  15. Serve with corn tortillas, and/or rice, sour cream, and salsa.

Nutrition Facts

Calories435kcal
Protein19.87%
Fat18.05%
Carbs62.08%

Properties

Glycemic Index
22.63
Glycemic Load
1.17
Inflammation Score
-10
Nutrition Score
32.475217487501%

Flavonoids

Petunidin
14.95mg
Delphinidin
17.94mg
Malvidin
10.29mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
5.76mg

Nutrients percent of daily need

Calories:434.98kcal
21.75%
Fat:9g
13.85%
Saturated Fat:1.43g
8.91%
Carbohydrates:69.68g
23.23%
Net Carbohydrates:52.37g
19.04%
Sugar:6.43g
7.14%
Cholesterol:0mg
0%
Sodium:638.61mg
27.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.3g
44.59%
Folate:456.25µg
114.06%
Fiber:17.31g
69.24%
Vitamin B1:0.93mg
62.21%
Manganese:1.23mg
61.61%
Vitamin C:50.11mg
60.74%
Copper:1.01mg
50.64%
Potassium:1649.55mg
47.13%
Magnesium:185.2mg
46.3%
Phosphorus:375.24mg
37.52%
Iron:6.22mg
34.58%
Vitamin A:1591.73IU
31.83%
Zinc:3.87mg
25.79%
Vitamin B6:0.49mg
24.59%
Vitamin E:2.61mg
17.41%
Calcium:166.11mg
16.61%
Vitamin K:16.87µg
16.07%
Vitamin B2:0.26mg
15.11%
Vitamin B3:2.59mg
12.96%
Vitamin B5:1.07mg
10.72%
Selenium:4.11µg
5.87%