Black beans are versatile, delicious, and packed full of nutrients. There are plenty of ways to cook with black beans, from black bean burgers to black bean dip. Take a look at this list for some of the amazing benefits you’ll get from including black beans in your diet!

Black Beans are an excellent source of fiber and protein. A cup of cooked Black Beans provides over 6 grams of fiber – that’s almost a third of the recommended daily amount for adults. Black Beans provide about 16 grams of protein per cup, making them a portion of food that can contribute to all three macronutrients in a balanced diet. Plus, Black Beans are high in antioxidants and minerals like calcium, iron, and magnesium.

Black beans are a small but filling legume, featuring protein and fiber, making them a heart-healthy addition to any diet. They have a nutty flavor that adds body and texture to salads, soups, and stews. From Caribbean-style black bean soup to Mexican-style black bean tacos, black beans offer a savory element that spices up almost any dish.

Black Beans

This quick and easy side dish is a no-brainer when you're short on time, thanks to a can of black beans, onion, and garlic from your pantry, as well as some chopped fresh cilantro.

Servings 2 Gal.

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Equipment

2 x 1/3 Pans

Ingredients

INGREDIENTS FOR THE BEANS

5 lbs Dried black beans
4 tbsp Oil
1 cup Onion, chopped
2 cup Green pepper, chopped
1 cup Minced garlic
5 Bay leaf
2½ cup 2½ cup Sofrito
½ cup Sazon w Corriander & Annotto
½ cup Cup apple cider vinegar
2½ cup Cup dry white wine
1 ½ tbsp Sugar
3 tbsp Salt

Instructions

PREPARATION Instruction

In a large pot add beans and 3 gallons of water.
Add oil, the onion, bell pepper, garlic cloves and bay leaf to beans, and bring to a boil. Lower heat to medium cover with lid and boil for 1 hour, checking regularly and stirring.
Add the Sofrito to beans. Stir in cider vinegar, wine, sugar, salt and bring to a boil. Lower to a simmer and cook, covered, for about 30 minutes, stirring frequently, until slightly thickened and cooked through. Adjust salt and pepper to taste. Remove from heat and add sugar.

BLACK BEANS COOKING Instruction

Wash, Rinse, and Sanitize prep station .
Wash hands.
Collect all necessary pans, pots, utensils, and equipment.
Pour beans and water into 16 qt. cook pot.
Add onions, peppers, and bay leaves.
Bring to a boil and simmer for 1 hour
Add Sofrito, vinegar, wine, sazon, sugar, and olives
Simmer for 1 hour or until beans are soft and slightly thickened
Laddle into 1/3 pans
Cover with lid .
Label with name and date.
Check and log temperature.
Store in hot storage .

Course: Main Course

Keyword: Quick Meal

Spicy, Citrusy Black Beans Recipe