Beans, beans, good for your
heart. The more you eat … well, let’s
just leave it at that and focus on the wonderful health and flavor benefits
that beans lend to so many dishes!
The black bean, also known
as a turtle bean and the frijol negro, is a prized ingredient in ethnic
delicacies from Mexico, Central and South America and the Caribbean. It is believed that the black bean originated
in southern Mexico and Central America more than 7,000 years ago, evidenced by
excavations of prehistoric dwelling sites.
Black beans, along with corn and squash, comprised the staples of the Latin
American diet. Black beans are now a
valued culinary contribution resulting from increased immigration and the
infusion of epicurean culture and tradition that followed. Black beans are now enjoyed throughout the
United States, particularly in Florida and the southwestern region.
Black beans are grown during
warm seasons, ideal temperatures ranging from 65-75 degrees F. They also require arid climates in order to
dry and cure on the plant, which can take as long as 120 days, before the beans
are harvested.
As the name implies, black
beans possess shiny black outer skins, their interiors, however, are beige in
color. The black bean is a member of the
dried bean and pea family known as legumes.
They are an excellent protein source, high in fiber and low in fat. The dense texture makes it an excellent meat
substitute in dishes such as the burrito.
Note that here we are
talking about the black beans that we see in soups, burritos, chilies, dips and
as side dish accompaniments to Latin American poultry or meat dishes. The beans are available dried in plastic bag
packaging as well as in cans for faster preparation. To differentiate, Asian food fans will often
notice items on Chinese and Thai menus prepared with black bean sauce. The black beans used as the base for such
sauces and pastes is actually derived not from these black beans, but from
fermented black soybeans, known as douchi.
Dried beans must be prepared
and cooked for use in recipes. Place the
black beans in a large pot and fill the pot with water. Allow the beans to soak overnight. The beans will then need to be drained and
rinsed. Return them to the pot, fill the
pot with water again and bring to a boil on the stovetop. Reduce heat to a low simmer and allow them to
cook for 1-2 hours. The cooking time
depends on the age of the beans.
Needless to say, this method is just plain inconvenient. Canned beans, which are already cooked and
ready to use, are a perfectly acceptable substitute (and one of the few canned
goods I actually buy, in addition to tomatoes!). Unlike many vegetables, the nutritional
content found in beans does not break down during the cooking process. When using canned beans, be sure to dump them
into a colander and rinse them very thoroughly before adding them to your dish.
As I have already alluded,
black beans can be used in a vast array of culinary preparations, from
appetizers to first courses to hot and cold sides to vegetarian entrees. The easiest black bean side dish requires no
recipe, it is something that I just throw together quickly to serve with
chicken or pork chops. Simply drain and rinse
a can of black beans. In a saucepan,
warm some ground cumin in olive oil until fragrant. Add the beans and some chopped fresh
cilantro, stir to coat thoroughly and add salt to taste. That’s it.
Don’t like cilantro? No problem,
use scallions instead, thinly sliced crosswise; it’s just as good.
Now here are some black bean
recipes that I have made over and over again.
The dip always disappears whenever I make it for social gatherings. In fact, I had passed this recipe along to a
long time family friend years ago. I
recently met up with her and she thanked me emphatically for the recipe that
she has contributed to multiple get-togethers.
She does experience the same problem that I do: it disappears in no
time, so you may want to make a couple of batches for a party. Enjoy it on a barbecue night as an appetizer
while the grill gets hot or during a game this football season.
BLACK BEAN DIP
Ingredients:
2 15-ounce cans black
beans, drained and thoroughly rinsed
1/3 cup corn oil
1/3 cup olive oil
6 garlic cloves, minced
2 teaspoons hot sauce
1 tablespoon lime juice
1 tablespoon red wine
vinegar
1 teaspoon salt
¼ cup chopped fresh
cilantro
Sour cream
Okay, now pay attention
and don’t blink: dump all of the above ingredients into a large food processor
bowl and process until well combined and smooth. Done!
Turn out the dip into a serving bowl, top with a generous dollop of sour
cream and serve with tortilla chips.
As the autumn temperature
soon descends, cravings for soup ensue.
With the exceptions of a velvety and creamy lobster bisque or a cold
gazpacho or vichyssoise, most of us have shunned the potions for the last three
months. Here’s an excellent black bean
soup to kick off the soup season with.
BLACK BEAN SOUP
Ingredients:
2 15-ounce cans black
beans, drained and thoroughly rinsed
1 tablespoon olive oil
1 onion, chopped
4 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon chipotle chili
powder
¼ cup cream sherry
1 ½ cups diced tomatoes
5 cups chicken stock
2 tablespoons finely
chopped cilantro
Sour cream
Heat the oil in a stockpot
over medium-high heat. Add the onion and
garlic, and sauté until the onion is translucent. Stir in the chili powder, oregano, cumin,
salt and chipotle powder, stirring for about a minute until fragrant. Add the sherry, stir for about thirty
seconds. Stir in the tomatoes and then
the stock and cilantro. Bring to a boil,
reduce heat, cover and simmer for thirty minutes. Ladle the soup into soup bowls and top each
serving with a dollop of sour cream.
Serves 4.
For those who like it hot,
double the amount of chipotle chili powder.
To make a vegetarian variation, replace the chicken stock with vegetable
stock.
Food for Thought
Many different varieties of
beans are available in both canned and dried packaging. Since beans provide a complex carbohydrate,
protein, fiber and essential vitamins and minerals, consider making them a part
of your dinner menus. In the same manner
in which I suggested cooking a quick black bean side dish, use a similar method
with cannellini beans, substituting minced garlic for the cumin and finely
chopped sage or rosemary for the cilantro or scallions, and you have a quick
side for any Italian or Provencal meal.
Red kidney beans and pinto beans are commonly used in making chili; I
like to use both in combination. Chick peas
are great additions to salads, for making hummus and, when warmed with a
mixture of turmeric, cumin, Garam Masala, chili powder, chopped cilantro,
ginger and garlic, you have a perfect accompaniment for an Indian repast. Use red beans for a Cuban side of red beans
and rice, pigeon peas and saffron for South American rice and gandules, and
make a Cajun-style hopping John to pair with southern U.S. fare. By stocking all of these in your pantry, you
will always be ready to throw together a healthful, substantial and flavorful
side to any menu.
