Quick Seasoned Black Beans
Author:Seasoned Black Beans in under 15 minutes. So great for meal prep. Serve with rice and veggies for a quick meal, or use in bowl meals, burritos, enchiladas, tacos, casseroles, salads, etc.
Ingredients
- 1 tablespoon olive oil , (or water for oil-free)
- 1 medium onion , diced
- 3 cloves garlic , minced
- ½ teaspoon red chili pepper flakes , or a chopped small fresh chili
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon dried mint, thyme or oregano
- 2 x 15oz (398 ml) cans black beans , about 3 cups
- 1 to 1¼ cup (240 - 300 ml) vegetable stock
- ½ teaspoon salt , plus more to taste
- ¼ teaspoon freshly ground black pepper , plus more to taste
INSTRUCTIONS
- Heat the olive oil over a medium heat. Add the onion and cook, stirring frequently for a few minutes until translucent.
- Add the garlic, chili pepper flakes, cumin, coriander, and dried herbs to the pan and let them cook for about a minute, stirring frequently until fragrant.
- Drain the black beans and add them to the pan along with 1 cup (240 ml) of the stock and the salt and pepper. Bring to a gentle simmer and cook for about 10 minutes. Add more stock if you want them a little more saucy.
- Turn off the heat, check the seasoning and serve.
NOTES
Store leftover beans an airtight container and refrigerate for 4 to 5 days. Or freeze for up to 3 months. Defrost in the fridge overnight. To reheat, place the beans in a pan on the stovetop and heat over medium-low heat until piping hot. They can also be microwaved.
NUTRITION
Serving: 1serving (about ⅙ of the recipe) | Calories: 146kcal | Carbohydrates: 23g | Protein: 8g | Fat: 3g | Saturated Fat: 0.5g | Sodium: 359mg | Potassium: 348mg | Fiber: 8g | Sugar: 1g | Vitamin A: 153IU | Vitamin C: 2mg | Calcium: 39mg | Iron: 2mg
