How to cook black beans from scratch using a pressure cooker or a stove top. Exploring Black Beans nutritional benefits & reducing those pesky side effects!
While growing up, I was confused by beans and their reputation. As a young girl, I loved them!
Being the first grandchild, I was spoiled by my grandparents. Sitting around their dining-room table, I was given bowls of warming Hungarian Bean soup served with dollops of sour cream. After I finished licking each bowl clean, I would get another and then another. Once I had declared that I was too full for any more, with her hands on her two hips, my grandma would demand in broken English “You don’t like my cooking!?“.
On other weekends, baked beans were opened around a campfire and served for dinner with freshly baked damper, an Indigenous Australian bread. The sounds of the wild and the smell of smoke intoxicated me with happiness. I loved beans, they were delicious and I associated eating them with happier moments.
On the other hand, at school beans were known to be something more unpleasant. The children on the schoolyard would chime joyfully “beans, beans, the more you eat, the more you fart!” For lunch, I wilfully ate my Vegemite and cheese sandwich in an attempt to fit in. I didn’t like to be called stinky.
After growing up and realising that it’s okay to eat beans (and to fart sometimes), I attempted to recreate some of my favourite childhood dishes. To say I failed miserably is an understatement.
The beans never seemed to cook thoroughly. They were too tough to eat and the beans caused some of the side effects the school kids had warned me off. I eventually gave up assuming that my grandmother was some kind of magical bean-cooking angel. Since then, although I can confirm that she is indeed an angel, she isn’t the magical-bean cooking kind.
There isn’t a magic trick to cooking beans, just a few simple tricks that I’m looking forward to sharing with you all!
Just like when I was younger, I’ve learned to love beans all over again. Only this time, I don’t eat them alone in secret! 😉
Black Bean Benefits:
MAINTAIN BONE HEALTH | Despite having the highest consumption of dairy than any other country, by age 65, as much as 75% of the American population has evidence of calcium deficiency conditions such as osteoarthritis and osteoporosis. Research indicates that because dairy products are heavily refined, the calcium found in diary tends to deposit on the soft tissue, as opposed to entering the skeleton.
Although Black Beans contain higher calcium than milk, it also contains magnesium, a mineral recognised for calcium absorption. In one human study, calcium and vitamin D were abundantly supplied whereby all subjects (except one) became calcium-deficient. When magnesium was reintroduced, the calcium levels rose dramatically.
HIGH IN PROTEIN | Protein is required to build and repair body tissue, bones, skin, it aids in the production of hormones and brain function. Unbeknownst to many, 250g of black beans provides roughly 22g of protein, the same amount as a 100g piece of beef, and double the amount of iron.
Some people struggle to digest Black Beans well and experience flatulence, cramping or loose stools. In many cases, this is due to poor preparation. To reduce some of these side effects, you need to prepare and soak your beans thoroughly as explained below in more detail.
Ensure you soak your black beans overnight or for a minimum of 8 to 12 hours. Soaking all legumes improves digestibility because it starts the legume’s sprouting process,. This is known to break down the physic acid, trusaccgirudes and gas-causing enzymes.
It’s also important to remember not to brine or salt your beans until after they have finished cooking as they can become hard and tough.
1. Soak the black beans overnight or for a minimum of 8 hours.
3. Place the black beans in a pot and bring to a gentle simmer for 1 hour and 30 minutes.
I haven’t found a difference in taste or texture when preparing black beans with a pressure cooker or stove top. If you want to cook black beans fast, my preference is the pressure cooker.
Not many recipes provide the measurements for dry beans as part of their recipes. I frequently use the ration of 3/4 cup of dry black beans as a 1.5 can equivalent for most recipes and it works perfectly!
How To Cook Black Beans From Scratch
- 3/4 cup black beans
- Completely submerge the beans in water and soak for a minimum 8-12 hours. If you can and time permits, change the water a couple of times.
- When you're ready to cook, drain and rinse the black beans well.
How To Cook Black Beans On Stove Top
- Pour the black beans in a medium-sized pot and cover with water by 2 to 3cm. Bring to a gentle simmer and cook for roughly 1 to 1 ½ hours until the beans are well cooked. (Add more water if required). Drain and season with salt.
How To Cook Black Beans with a Pressure Cooker
- Pour the black beans into the pressure cooker and cover with water by 2 to 3cm, or to reach the "minimum line". Place the settings on High Pressure for 20 minutes, pressure release normal.Drain and season with salt.
Regtop, H. Is magnesium a grossly neglected mineral? International Clinical Nutrition Review 3: pp. 18-19
Pitchford, P. Healing with Whole Foods, 3rd Edition. pp. 9, 218, 512
(2002) Consumption of Black Beans and Navy Beans (Phaseolus vulgaris) Reduced Azoxymethane-Induced Colon Cancer in Rats, Nutrition and Cancer, 44:1, 60-65,
HAVE YOU PREPARED THIS RECIPE?
Let me know in the comments section below, or by tagging #CuratedLifeKitchen on Instagram! 🙂