Today is a rainy, grey day here in Westhampton Beach. I prepared a rich, smokey black bean chili to cozy up to. It is perfect with an avocado and mixed greens salad and a side of sauerkraut (to aid in digestion)
I like to eat beans since one of our biggest health concerns is maintaining blood sugar levels. Beans with their high fiber content are one of the best foods to keep our blood sugar levels balanced. Any excess sugar in the blood will quickly raise insulin levels, which will convert it into fat. What’s worse is you are 4 times more likely to develop fat around your belly and organs from excess insulin than other parts of your body.
Black beans are one of my favorite beans. They contain a good amount of protein, soluble fiber, folate, iron, potassium, and other heart-healthy nutrients. They are also rich in magnesium, so they can prevent migraine headaches.
This vitamin is particularly abundant in black beans. Sufficient levels of B6 keep the liver functioning optimally by promoting the proper flow of fat and bile to and from the liver. Also of note is that B6 (Pyridoxine) has one of the most dramatic mood-elevating effects of all the B vitamins. It heightens serotonin production which makes you feel good.
Rich in Molybdenum
Black beans are an extremely rich source of the trace mineral molybdenum. Molybdenum serves the useful purpose of breaking down and detoxifying sulfites found in foods like salad dressings and wines.
In addition to the recipe below you can add black beans into your salad or stir fry. I also love making Black Bean Brownies.
Black Bean Chili
This is a warm, smokey dish which can be eaten as it is or used as a filling for an enchilada. Wrap the beans in a sprouted tortilla and top with tomatillo sauce.
6 servings PRINT RECIPE
1 cups dried black beans
1 bay leaf
1 whole dried chipotle chili
2 piece of kombu seaweed (3”-4”)optional
2 Tb olive oil
1 large yellow onion chopped
2 cloves garlic chopped
½ tsp Celtic sea salt
2 tsp ground cumin
2 Tb chili powder
2 tsp dried oregano leaves
2 tsp paprika
¼ tsp cayenne (optional if you like it spicy)
1 28 oz can chopped tomatoes
1 tsp rice vinegar
½ cup cilantro
- Rinse the beans and remove all the small stones. Cover them with water and let them soak overnight.
- Next day drain the beans, add 6 cups of fresh water, the bay leaf, the chipotle chili and kombu, bring them to a boil. Lower the heat and simmer while you prepare the rest of the ingredients.
- In a large sauté pan heat the olive oil. Add the onions and salt. Sauté over medium-low heat until they are soft about 10 minutes.
- Add the garlic, salt and the cumin, chili powder and oregano. Cook 3 minutes until spices are fragrant.
- Add the paprika and cayenne. Cook another 2 minutes stirring frequently so the spices don’t burn.
- Add the tomatoes and their juice. Simmer on low for 15 minutes. Stir occasionally so the tomatoes don’t burn.
- Add this mixture to the beans. Add more water if necessary to cover the beans by 1 inch. Simmer on low until the beans are soft about 1 ½-2 hours. Stir every 15 minutes so the bottom doesn’t burn. Add more water if necessary so the beans don’t dry out.
- Remove the chipotle chili, bay leaf and kombu if there are any big pieces.
- Taste for salt and sprinkle with rice vinegar.
- Mix in cilantro saving a little for garnish when serving.
A few more things…
- You can use two 15 ounce cans of black beans (about 3 cups) instead of soaking and cooking your own. Add them to the tomato and spice mixture with enough water to cover by ½” and cook 30 minutes.
- Top with a little soft goat cheese if you are not sensitive to dairy.