Try the black bean recipe that will warm your heart
Black Beans in the Spotlight
In Czech kitchens, beans often appear in traditional dishes such as bean soup or classic bean goulash. However, the world of legumes is much more diverse than it may seem at first glance. Black beans, often associated with Mexican cuisine, are gradually finding their way onto our plates—and rightfully so. They are not only tasty and nutritious but also incredibly versatile. Whether you opt for Mexican black beans, a quick recipe from a can, or prepare black-eyed peas, the possibilities are almost endless.
Why Give Black Beans a Chance?
Black beans, also known as "frijoles negros," are a popular component of South American and Central American cuisine. They are characterized by a firm texture, mildly nutty flavor, and high protein content. They contain fiber, iron, magnesium, potassium, and numerous antioxidants associated with the prevention of lifestyle diseases. With a low glycemic index, they are suitable even for diabetics or those trying to regulate blood sugar levels.
Interestingly, black beans contain more antioxidants than some fruits—such as blueberries. Since legumes generally support gut health and a feeling of fullness, they are a cornerstone of vegetarian and vegan diets. But even meat-eaters shouldn't overlook them.
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Mexican Black Beans
When you think of black beans, most people envision a spicy Mexican dish—and it's no wonder. The combination of tomatoes, garlic, onions, and aromatic spices like cumin, coriander, and chili creates an intense flavor you'll easily fall in love with. This recipe is perfect as a side dish to tortillas, rice, in burritos, or as a main dish topped with avocado.
Mexican Black Beans – A Simple Recipe:
Ingredients:
- 2 cups of cooked black beans (or 1 large can of black beans in their own juice)
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 1/2 teaspoon of ground coriander
- 1/2 teaspoon of smoked paprika
- 1/2 teaspoon of chili (to taste)
- 1/2 cup of canned tomatoes (diced or crushed)
- Salt, pepper, and fresh coriander leaves for garnish
Method:
Heat the oil in a pan and sauté the onion until golden. Add the garlic and briefly fry. Stir in the spices, add the tomatoes, and let simmer for a while. Finally, add the beans, mix, and add a little water if necessary. Cook for about 10 minutes until the mixture thickens. Serve with lime and chopped coriander leaves.
You can also blend the beans into a thick paste and use it as a base for tacos or nachos. If you use canned black beans, the preparation is even quicker—just rinse them and add to the mixture.
What If You Don't Have Time? A Canned Recipe to the Rescue
In today's fast-paced world, it's not uncommon to lack the time to soak and cook beans overnight. Fortunately, there's a solution—canned black beans. It may sound ordinary, but you can conjure up a tasty, healthy meal in just a few minutes from a can. The key is a quality can without unnecessary flavorings and added salts.
A great example is a quick version of a "buddha bowl"—a bowl full of vegetables, grains, and protein. All you need is cooked quinoa or rice, sautéed black beans with spices, fresh vegetables, a few slices of avocado, and a dressing of lime juice and tahini. Such a dinner not only fills you up but provides the body with everything it needs—and you can prepare it in less than 20 minutes.
Black-Eyed Peas
Besides black beans, black-eyed peas are also appearing in stores, which are less known in the Czech Republic. They got their name from the characteristic black spot that resembles an eye. They are known worldwide as "black-eyed peas" and are widely used in Southern American and African cuisine.
They have a milder taste than classic black beans and a quicker cooking time. They are excellent for salads, soups, and hot dishes. For example, in Ghana, they are used to prepare spicy jollof rice, and in America, they are part of the traditional New Year's meal "Hoppin' John."
Try adding them to a salad with roasted pumpkin, red onion, fresh spinach, and a dressing of Dijon mustard and maple syrup. The result is a harmonious blend of sweet, sour, and salty flavors that will surprise you with its simplicity.
Inspiration from Everyday Households
One young family from Brno became so fond of black beans that they included them in their menu twice a week. "It started with a burrito we ordered once at a Mexican bistro. At home, we tried making our own version, and since then, we've been experimenting—with tortillas, burgers, or just for dinner. Our kids love them with rice and a bit of grated cheese," says Kateřina, a mother of two. Her tip? Add a pinch of cinnamon and orange juice—the flavor beautifully intensifies and gains depth.
How to Properly Prepare Beans?
If you opt for dried beans, don't forget to soak them for at least 8 hours beforehand. Then drain, rinse, and cook in clean water for about an hour until they soften. Some types, such as black-eyed peas, cook for a slightly shorter time—about 30 to 40 minutes. When cooking, it's worth adding a bay leaf or a piece of kombu seaweed, which helps better digest legumes and reduces bloating.
And what to do with black beans next? The possibilities are truly endless—you can make vegan chili with corn and peppers, or a fresh dip with garlic and lemon. If you're craving something more filling, try a homemade bean burger with oats and spices. And if you prefer cooking according to the weather, reach for a tomato and coriander soup, or bake savory muffins with peppers and cheese.
Legumes as the Basis of Sustainable Eating
Incorporating legumes into your diet is not only beneficial for health but also for the planet. Compared to animal products, legume production has a low carbon footprint, uses less water, and helps improve soil quality. The FAO (Food and Agriculture Organization of the United Nations) calls legumes the "key to sustainable eating."
Moreover, they are affordable and available year-round, making them suitable for households looking for healthy meals without unnecessarily burdening the budget. Just a bit of creativity—and black beans can become your new kitchen favorite.
As a Mexican proverb says: "Without beans, there is no meal." And there's nothing more to add to that.
