The Best Mexican Style Black Beans (Gluten-Free, Dairy-Free)
This easy and tasty black bean dish is boasting with savory spices and is perfect as a side dish or dip! If you like refried beans, you are going to love this bougie version even more! I honestly make this dish anytime we are having everything from tacos to quesadillas to a delicious burrito bowl.
Why Sprouted Black Beans?
When you sprout foods like beans, lentils and seeds, you increase the bioavailability of the nutrients within them by reducing the levels of phytates that exist in the seed. Phytates, also known as phytic acid is actually an antioxidant, but has a negative impact on the absorption of minerals such as zinc, magnesium, calcium, and iron. It does this by binding to these minerals and hindering their absorption in your small intestine [1].
By sprouting your beans or purchasing sprouted beans, you reduce the amount of phytates in the seed, therefore increasing the absorption of minerals from your meal. Sprouting also increases the nutrient content of the seeds as well as the fiber and protein content, in one study, sprouting cowpeas yielded more vitamin B, vitamin C and protein in the bean [2]!
Why Beans are So Good For You!
Beans or legumes, are excellent plant based sources of protein and are full of low-glycemic carbs, fiber, and other nutrients. They are an inexpensive and nutritious way to add more protein to your diet and they are super versatile! You can add them to salads, soups, enjoy as a side dish, or in some cultures, use them in a dessert, like a Korean red bean mochi.
Vitamins
Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
Vitamin B6: Essential in supporting a healthy and strong immune system
Vitamin B9 (folate):This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [1].
Vitamin E (antioxidant): Supports immune function and works to regulate free radicals that cause cellular damage.
Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.
Minerals
Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function.
Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [2].
Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [3].
Phosphorous: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat.
Selenium: Supports thyroid health [4] and supports your immune system.
Zinc: Essential in digestion, thyroid health, and a healthy immune system.
Fiber
The fiber in beans supports a health digestive tract, microbiome health, blood sugar regulation, and healthy cholesterol levels.
Overall, beans are some of the most nutrient dense foods you can eat, so grab some sprouted black beans and let's get cooking!
The Best Mexican Style Black Beans Ingredients
Makes 4-8 servings
1 Tbsp Rendered Pork Fat*
2 13oz jars Sprouted Black Beans, rinsed and drained
2-3 green onions diced (separate out 1/3 cup green tops)
½ cup Bell Pepper, finely diced
½ cup No Sugar Added Salsa
2 Tbsp Fresh Lime Juice
1 cup Bone Broth**
1-2 Cloves Garlic minced
1 Tbsp Chili Powder
1 tsp Smoked Paprika
1 tsp Ground Cumin
1/4-1/2 tsp Hatch/Chipotle Pepper (opt)
1.5 tsp Kosher Real Salt
½ tsp Ground Black Pepper
Cotija Cheese (opt)
Cilantro (opt)
Pickled Jalapeños (opt)
Pickled Onions (opt)
*EVOO for Avocado Oil for Vegan/Vegetarian
**Veggie broth for Vegan/Vegetarian
How to Make The Best Mexican Style Black Beans
1. In a sauce pan over medium heat add the pork fat, onion and pepper and sauté for 3-5 mins until the veggies have softened.
2. Add the garlic, bone broth, salsa, lime juice, spices, salt and pepper, cover and simmer for 25-40 mins over low-med heat.
3. Using a potato masher or fork, mash 60-80% of the beans to your preferred consistency.
4. Top with diced green onion, cilantro and/or crumbled cotija.
Enjoy!
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FAQs
Q: What are great alternatives to black beans for this dish?
A: You can use pinto beans for this dish as well, just remember that sprouted legumes are more nutrient dense and easier on the digestive system.
Q: How long do Mexican style black beans last?
A: Store any leftovers in the refrigerator in an airtight container and enjoy within a week.
Q: Can Mexican style black beans be served cold?
A: Sure! Serve them as a cold bean dip with organic corn tortilla chips and fresh veggie sticks!
Q: I can't find cotija cheese, what is a great alternative?
A: You could try a grated Parmesan or pecorino cheese, or a crumbled feta cheese.
I hope you enjoy this as much as my family does. - Amy
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