Something very interesting has happened since I added a category to my recipe archives for Easy South Beach Recipes, which I'm defining as recipes that have only 5 or 6 ingredients. Not only has that become the most used category in the recipe archives, (when I check my blog stats it's consistently number one), but I'm finding more and more "easy" recipes that I'd like to try.I can't tell you where I first saw this recipe, but it was in a spot where I jotted it down in the little notebook I carry around to write down ideas for the blog, maybe at the hairdresser's or a friend's house? But when I decided I would use cilantro all this month I remembered the recipe and tried it. Simply fantastic and so simple to make. The dried cilantro that I used to season the beans while they cook isn't in any way a substitute for fresh cilantro, but in something like this that's going to be cooked for a long time, it does add a lot of flavor. I get my dried cilantro from Penzeys, but if you don't have dried cilantro, I'd suggest oregano as a substitute.
Some people don't realize that beans are allowed even for phase one on the South Beach Diet, and black beans are one of my favorites. For recipes like this that start with dried beans, it's important to soak them, and it's also important to use reasonably fresh beans. I once had some beans that had been sitting on my shelf for over a year, and when I cooked them they were completely hard even after cooking for a long, long time. If your beans are old, throw them out and get some new ones.
I cooked my beans in a Crockpot slow cooker, a very inexpensive little cooking gadget that lets you cook things all day when you're away. I like using the Crockpot, and beans is one of the perfect things for cooking this way. If you don't have a Crockpot, you can easily cook these beans in a pot on the stove.
Black Beans with Cilantro
(a Crockpot recipe, about 8 side dish servings. I would use a 4.5 quart - 5.5 quart crockpot for this recipe so there's plenty of room for the beans to expand.)
Ingredients:
4 cups dried black bean
(beans must be soaked overnight)
6 cups chicken stock
(either homemade or canned)
2 T dried cilantro
1 T garlic powder
(or use 2 T chopped fresh garlic)
1 cup chopped fresh cilantro
(measure after chopping)
Instructions:
The night before you plan to cook this, rinse beans and pick out broken pieces. Place beans in a large pot, cover with cold water by several inches, and soak overnight.
The next morning, drain beans, then place beans, chicken stock, dried cilantro, and garlic powder or fresh chopped garlic in Crockpot slow cooker. Cook all day on low, 8-10 hours. (If you don't have a Crockpot, combine ingredient in a large, heavy pan and simmer on low for about 2 hours.)
Wash fresh cilantro and dry well. (I used a salad spinner.) Chop enough cilantro to measure one cup. When beans are well softened, turn off Crockpot and stir in fresh cilantro. Serve immediately, garnished with additional chopped cilantro if desired.
South Beach Suggestions:
Beans cooked like this make a perfect side dish for any phase of the South Beach Diet. I served my beans with Cuban Flank Steak. This would also taste great with Grilled Halibut with Cumin and Lime, Sauteed Scallops with Garlic, or Curried Chicken on the Grill with Cilantro Chutney.
Some people don't realize that beans are allowed even for phase one on the South Beach Diet, and black beans are one of my favorites. For recipes like this that start with dried beans, it's important to soak them, and it's also important to use reasonably fresh beans. I once had some beans that had been sitting on my shelf for over a year, and when I cooked them they were completely hard even after cooking for a long, long time. If your beans are old, throw them out and get some new ones.
I cooked my beans in a Crockpot slow cooker, a very inexpensive little cooking gadget that lets you cook things all day when you're away. I like using the Crockpot, and beans is one of the perfect things for cooking this way. If you don't have a Crockpot, you can easily cook these beans in a pot on the stove.
Black Beans with Cilantro
(a Crockpot recipe, about 8 side dish servings. I would use a 4.5 quart - 5.5 quart crockpot for this recipe so there's plenty of room for the beans to expand.)Ingredients:
4 cups dried black bean
(beans must be soaked overnight)
6 cups chicken stock
(either homemade or canned)
2 T dried cilantro
1 T garlic powder
(or use 2 T chopped fresh garlic)
1 cup chopped fresh cilantro
(measure after chopping)
Instructions:
The night before you plan to cook this, rinse beans and pick out broken pieces. Place beans in a large pot, cover with cold water by several inches, and soak overnight.
The next morning, drain beans, then place beans, chicken stock, dried cilantro, and garlic powder or fresh chopped garlic in Crockpot slow cooker. Cook all day on low, 8-10 hours. (If you don't have a Crockpot, combine ingredient in a large, heavy pan and simmer on low for about 2 hours.)
Wash fresh cilantro and dry well. (I used a salad spinner.) Chop enough cilantro to measure one cup. When beans are well softened, turn off Crockpot and stir in fresh cilantro. Serve immediately, garnished with additional chopped cilantro if desired.
South Beach Suggestions:
Beans cooked like this make a perfect side dish for any phase of the South Beach Diet. I served my beans with Cuban Flank Steak. This would also taste great with Grilled Halibut with Cumin and Lime, Sauteed Scallops with Garlic, or Curried Chicken on the Grill with Cilantro Chutney.
34 comments:
That looks pretty thick for a soup.
Bill, it's not soup. It's a side dish of beans, kind of like the black beans served with Cuban food.
I love black beans. They are really filling and delicious with cilantro-I usually serve mine over white rice. I have a similar, but super quick recipe that I thought I'd share:
1 T olive oil
3 cloves garlic, chopped
1 small white onion, diced
1 large can black beans, drained and rinsed
1 tsp cumin
salt and pep to taste
cilantro and/or scallions for garnish
Sautee onion and garlic in oil, add drained beans and spices and heat through.
Really simple and great with grilled chicken.
-Brady
Brady your recipe sounds great. I'll try it for sure. And your recipe is perfect for SB, even though I know you're not a South Beacher. Everyone else, if you're eating this over white rice, use Uncle Ben's Converted Rice (or brown rice) for South Beach.
Whether it's a soup or a side dish, it still looks delicious.
I love beans, they're very rarely found in professional cooking, which is strange - they're a perfect starchy alternative to potato.
Hey Kalyn, I'm one of those cilantro-haters and waiting for cilantro-free recipes :)
Kalyn, I just saw a recipe for Cilantro Canapes in the November Better Homes & Gardens. You are going to want to make this, even though it involves bread!
I think this looks great, I love beans and am always looking for new dishes to add them to.
Ari (Baking and Books)
Kalyn, this recipe looks great. I just wanted to let you know how much I enjoy (and rely upon) your blog whenever I'm doing South Beach! I'll probably be trying out some South Beach recipes myself on my blog during the coming weeks.
Oh my gosh I have to try this too!
Can you make this with canned black beans (drained and rinsed)?
Anonymous, you could certainly duplicate this with canned black beans, but I'd use a lot less chicken stock and cook it for a much shorter time. Let us know how it turns out if you try it.
Hi Kalyn,
I make black beans in the pressure cooker. I don't even soak them-just cook for about 30 minutes and bingo, delicious beans ready to eat.
I'm sure you know, but don't add salt to beans while they're cooking, or the skins will get tough and it will be hard to get them done.
Janna, I just got a pressure cooker recently and am looking forward to using it to cook beans!
I made this recipe last nite and I am making two more of your recipes this weekend. Thanks to your website my husband and I have each lost 70 pounds and my husband is off of his insulin. I can't imagine the time it must take to maintain this blog, thank you again. Kati
Kati, I love hearing that! Thanks so much for letting me know you are enjoying the blog.
I'm sure you know this, and that everyone knows you can switch things to veggie versions, but using CHICKEN STOCK means that the recipe is not vegetarian! It's amazing how many people don't think of this.
Just thought I'd say something, since this is in the "vegetarian" section of your blog. Not quite vegetarian...
Laura, yes but in the header section of the Vegetarian page it says this: "Some dishes contain chicken stock, which can easily be substituted with vegetable broth." I felt that was sufficient, rather than saying that on every recipe that contained stock.
Sounds amazing!! I'll bet it would make for a yummy taco filling, too.
I'm trying this today!! I am so absentminded that I forgot to prep the beans overnight, so I just had to get some canned beans for this first-run...not "officially" doing SBD yet, just dabbling with recipe ideas before taking the plunge! I'm serving them along side your Southwestern Pot Roast.
I've got them in the crock pot for a few of hours on HI, with a diced bell pepper and a few shallots as well as about a cup of frozen corn. It looks and smells wonderful so far! Thanks so much for keeping all these recipes coming, Kalyn. You're making SBD seem incredibly ACCESSIBLE!!! :)
I'm glad you are enjoying the blog. However, I feel like I should tell you that corn is not recommended for South Beach (not for any phase really, although you could probably eat it occasionally for phase 3.) I highly recommend reading the book if you do try the diet; it helps you understand why some foods are not allowed.
This looks so good! We will be trying that for sure :D
Tiffany, if you like black beans these are easy and good.
We eat beans as part of our daily meals, and I love black over the other brown kind.
I prefer to use "epazote", although cilantro is always good, too.
I soak dry beans the quick method:
pick over, rinse then put into pot and cover with water, bring to boil, turn off heat and let stand for 1 hr. Drain soaking water, then cook as desired. Never fails!
Ana Luisa, fun hearing from someone in Mexico. I like epazote a lot, but it's not that common in the U.S. Thanks for sharing your bean soaking method.
This sounds great! A couple of questions...does it matter what size crockpot you use? Also, do you think the leftovers freeze well? I'm the only black bean fan in my house :)
Becky, I'm pretty sure I used my oldest crockpot for this, which is 5 1/2 quarts. It may not need to be quite that big, but I'd use one that's at least 4 1/2 quarts to give room for the beans to expand.
I think this will freeze very well.
P.S. for Becky, I think I will add that to the recipe, thanks!
I want to try this today but I ended up confusing myself with a silly question --- 2 cups (about 1 pound) of dry beans turns into 4 cups when I soak them overnight -- does this recipe use one and a half pounds of beans or only 1 pound of soaked? Thanks!
The beans are measured before they're soaked. Sorry if that was confusing.
Just found your blog via Crockpot 365. We are South Beachers since 2004 and LOVE eating this way- so healthy and we feel great. We don't sick nearly as often and our girls are growing up eating this way. I'm going to be using your recipes a TON! Thanks in advance.
Quick question- can I use fresh Cilantro in the crockpot or does it have to be dried? I have fresh- no dried :)
Glad to know you are looking forward to trying some of my recipes. You could make this with all fresh cilantro, but I don't know that it would be quite the same. I definitely would still put the fresh cilantro in close to the end of the cooking time because long cooking completely destroys the flavor of fresh cilanto. Let me know how it turns out if you try it!
About how much chicken stock would you put if using canned black beans, and for how long in the crockpot? I just found your blog and am SO excited to find more SB recipes that I like! I'm such a picky eater.
Glad you are excited about the blog.
To be honest, I would not make this with canned black beans. What makes the flavor here is cooking the beans for a long time with the spices. Canned beans would not be nearly the same in the crockpot (plus they would disintegrate).
You could do canned beans and simmer them on the stove with the dried spices and just enough chicken stock to cover the beans by about 1/2 inch if you wanted something similar. Or enter "canned black beans" into the search bar and you will find a lot of recipes using them.
Good luck!
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