Black beans boast the greatest amount of fibers compared to other varieties of beans and even some phytonutrient benefits more. Did you know that? This is what I recently found out. Also known as Turtle Beans, they comes with a black outermost coat which hosts flavonoids with antioxidant abilities. They are extremely popular in Latin American and in the Caribbean cuisine, where are usually served with white rice.
Inspired by the most popular Cuban dish named “Moros and Christianos” I prepared a dense black beans soup served with Basmati rice. Being unwilling to soak beans overnight and wait a couple of hours until they are just right tender I opted for canned beans. To avoid the preservatives and additives which are typically found in processed foods, I got the organic ones. Simply pre-cooked and canned with water, these beans taste very very good (the taste of the saved time is wonderful as well).
During my holidays in Cuba I had the opportunity to eat frijoles negros almost every day. The cuban version of rice and beans was served in every “casa particulares” where I stayed (best recipe belongs to Jadilis and Joel in La Havana). The recipe I’m presenting here is my personal Cuban inspired version. I found a quick way to stir up great memories and revive the bright, humble and colorful Cuban atmosphere. I just wish I had “platanos fritos” to finish off the meal!
1 Epicure can of black beans contains: Black Beans*, Water.
* Organically grown and processed.
Typical values per 100g
of which sugars 0.3g
of which saturates 0.1g
- 1 can black beans (net weight: 400 g)
- 1 cup cherry tomatoes
- 1 small onion (chopped)
- 1 clove garlic
- 1/3 cup milk
- half glass of dry white wine
- Cumin (1 tsp)
- Black pepper
- Place the onion and the garlic in a large pan and dry fry, until golden.
- Add almost all the beans with their water.
- Stir in the cumin, chilli powder and the tomatoes. Bring to the boil, then cover and simmer for 10 minutes.
- Meantime put the remaining beans in a blender together with the milk and blend at the maximum speed. Add this mixture to the pan and cook for 5 minutes. Add the wine and stir, cook few minutes more until the sauce has thickened.
- Serve with rice or flour tortilla.