Cuban Black Beans, (and basic bean-cooking instructions)

Recipe Author: 
Kathy Pollard

A very basic bean recipe -try it with any other variety.  This is how you cook dried beans.  
Soaking and then draining beans reduces the undigestible sugars (oligosaccharides) that may lead to gas buildup in our lower intestines, potentially resulting in flatulence. Honestly, this lessens the more we have beans in our daily diet.  If beans are new to your diet, add them into your daily routine incrementally.
The gas produced is the byproduct of the bacteria chomping on those sugars in the intestine. These microbes are the good guys so we want them to eat.  They keep pathogens in-check and build immune function.  The good bacteria grow and the body gets used to these sugars (and the fiber) in beans, and the gas effect lessens or goes away with time.  

  • 1 C dried black beans, or 1 can drained and rinsed
  • 1 green pepper
  • 1 onion
  • 1 bay leaf
  • 3 cloves garlic, chopped or pressed
  • 4 C water or vegetable broth
  • 2 T vinegar (optional)
  • Salt, pepper (optional)
  • Sliced lemons for flavor and decoration




Soak dried beans overnight in a bowl of water, enough to cover them.  Rinse and drain.  Simmer the beans in a covered pot of water enough to cover them for an hour, or until just soft.  Drain and rinse beans. 
On medium heat, sauté onion in a pot with a splash of orange-carrot juice, broth or other liquid.  Add green pepper and bay leaf.  Add everything else and cook together in the 4 cups of water for 1 hour, or until beans are soft.  Add vinegar, lemon or spices when soft, if desired.                               
Arrange lemon slices on top for flavor and decoration


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