Heart-Healthy Cuban Black Beans
Bring vibrant Cuban flavors to your kitchen with this 'Heart-Healthy Cuban Black Beans' recipe, a nutritious and satisfying dish that’s perfect for vegetarians and anyone seeking a wholesome, flavor-packed meal. Starting with tender, slow-cooked dried black beans, this recipe takes a health-conscious twist by using low-sodium vegetable broth and olive oil to enhance heart-healthy benefits. Bold spices like cumin, oregano, and bay leaf marry beautifully with the sweetness of sautéed onions and red bell peppers, while a splash of apple cider vinegar adds a subtle tang. Garnished with fresh cilantro and served alongside zesty lime wedges, these beans are a versatile delight—perfect as a main course or a savory side. With minimal prep time and a focus on fresh, wholesome ingredients, this dish is a must-try for fans of authentic Cuban cuisine.
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Recipe Information
Ingredients
- 1.5 cups dried black beans
- 4 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 whole medium onion
- 1 whole red bell pepper
- 4 whole garlic cloves
- 1 whole bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 2 tablespoons apple cider vinegar
- 1 whole bay leaves
- 1 teaspoon salt
- 0.25 cup fresh cilantro
- 1 whole lime wedges
Instructions
Rinse the dried black beans under cold water and discard any debris or damaged beans.
In a large bowl, soak the beans in enough water to cover them by at least 2 inches for 8 hours or overnight.
Drain and rinse the soaked beans, then set them aside.
Dice the onion and red bell pepper, and mince the garlic cloves.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and red bell pepper, and sauté for 5-7 minutes or until the vegetables are soft.
Add the minced garlic to the pot and sauté for an additional 1-2 minutes until fragrant.
Stir in the cumin, oregano, and bay leaf, then add the drained beans and the vegetable broth.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 90-120 minutes, or until the beans are tender.
Check the beans occasionally and add more water if necessary to keep them submerged.
Once the beans are tender, remove the bay leaf. Stir in the apple cider vinegar, salt, and ground black pepper.
Cook for another 10 minutes, allowing the flavors to meld.
Chop the cilantro and use it to garnish the beans before serving.
Serve the beans hot with lime wedges on the side for added zest.
Nutrition Facts
Calories |
792 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3565 mg | 155% | |
| Total Carbohydrate | 101.2 g | 37% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 14.1 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 212 mg | 16% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2337 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
