Sample recipe from Eat Vegan on $4 A Day: Game Plan For Budget Conscious Cooks.
Total Prep and Cook Time: 45 minutes
Nutrition Data, 240g Serving: 287 cal, 49g carb, 4g fat, 458mg sodium, 15g fiber, 16g protein, low Cholesterol, high in Vit A, C, K, Thiamin, Magnesium, Folate. Estimated glycemic load 18
Black Bean Slow Cooker Directions: After soaking, boiling & skimming the foam, drain beans and add to cooker with cold water to cover. Cover and cook on low for 6 - 8 hours, just until tender. Add 1/4 tsp salt to keep the beans from splitting and breaking apart when cooking.
Toxin in Black Beans: Black beans, red and white kidney (cannellini) beans contain the toxin phytohennagglutenin. Red kidney beans contain the highest amount. You can get rid of the toxin, through long soaking (12 - 24 hours), with 2 or 3 changes of water, then boiling the beans for 10 - 15 minutes before adding to the crockpot. It's a good idea to preheat the crockpot on high before adding the beans. More info on cooking black beans without toxins. Also watch our video, Basic Bean Cooking (with Kidney Beans and Black Eyed Peas) and see our basic bean cooking recipe
To save time, prepare the vegetables and other ingredients while the rice cooks, or for an even faster dinner, cook the rice in advance, refrigerate until needed, and reheat.
This stir fry works equally well when served over other whole grains.
We enjoyed this recipe very much, but hankered for a sauce. A simple solution was to puree 1/4 cup of the beans with 1 cup water, a veggie bouillon cube, a splash of soy sauce, and stir that back into the beans. Yum!
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