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Keto Cuban Black Beans; Healthy and Inexpensive Way to Feed your Family

Keto Cuban Black Beans are packed with vitamins, minerals, fiber, and are high protein and low calorie. You may eat some beans when you are in the maintenance part of Keto and maintaining your weight. Beans are great for your family!! I would always keep homemade black bean dip for my boys as n after school snack. Click here to see what you should eat on the Keto Diet if weight loss is your goal: https://kaceysketo.com/what-can-i-eat-on-the-keto-diet/
So many cultures have used black beans as a staple in their diet for good reasons!! Dried black beans: last for years, store easily, are very inexpensive, packed with fiber and protein, and are incredibly nutritious!! A 1/2 cup of cooked black beans cost less than .$50 per serving, has 114 calories, 8 grams of protein, 0 grams of sugar, and 20 grams of carbs. One three pound bag of beans is equal to 36 servings of cooked black beans for less than $4!!! You can have a serving a day of black beans and still stay under 100 grams of carbs on the Keto Mediterranean Diet. I had to add more carbs to my diet when I started a body building program, and black beans are the perfect pre or post work-out meal!! I love to slather my beans with plain Greek yogurt, shredded cheese, and chopped cilantro, which adds more protein and calcium. Black beans do not spike your insulin and keep you full for hours, which helps if you are only eating two meals a day like I do. Black beans are an important source of folate, iron, calcium, magnesium, copper, and vitamin C, helping you to have glowing skin and strong bones!! Due to their dark color, black beans are packed with phytonutrients which may prevent cancer. People living in "Blue Zone" countries that eat a lot of beans, have a lower risk of cancer. I do not add rice to my beans, but you could add rice for younger family members.
I studied so many different variations of black beans and have created my own black bean recipe that is easier to make, less soupy, and less salty....
Print Recipe
Prep Time 30 minutes
Cook Time 2 hours 1 minute
Servings: 12 1/2 cup servings
Course: Main Course, Side Dish
Cuisine: Mediterranean, Mexican, Tex Mex
Calories: 200
Ingredients Equipment Method Notes

Ingredients
  

Black Beans ( may use 2-3 cans of black beans instead)
  • 2 cups dried black beans Each cup of dried beans will yield 3 cups of cooked beans.
  • 6 cloves crushed garlic
  • 6 bay leaves
  • 1 tsp salt
  • 6-8 cups water How soupy you like your beans is a preference. Add 6 cups of water for less soupy beans, 8 cups for more soupy beans.
  • 1 TB oregano
  • 1/2 tsp black pepper
  • 1 TB apple cider vinegar
  • 1 TB white or brown sugar
  • 2 TB cumin
Sofrito
  • 2-3 TBs olive oil
  • 1 medium chopped white or red onion
  • 1 chopped green pepper
  • 5 cloves minced garlic
  • 1-2 chopped jalapenos Remove seeds first.

Equipment

  • 1 Dutch Oven 4-5 quarts

Method
 

  1. Soak 2 cups of beans overnight in 8 cups of water. Drain and discard the water. May make ahead and keep in the fridge.
  2. May do a quick soak, bring the beans and water to boil. Boil for 2 minutes, cover, remove from the heat, and keep in the pan for 2 hours, drain the water and rinse with cold water.
  3. Take the 6 cups of cooked beans, add 6-8 cups of filtered water to a Dutch oven, bring to a boil. Add 6 cloves of crushed garlic and 6 bay leaves. Let simmer uncovered for 90 minutes. The beans should be covered with 1/2 inch of soupy water.
Sofrito
  1. In a separate pan, caramelize the chopped onion in the olive oil, with 1 tsp salt and sugar. Slowly cook for 20 minutes, until golden brown.
  2. Add one cup of chopped green pepper. Cook for another 5 minutes until the the peppers are brown.
  3. Add the 5 cloves minced garlic last.
Black Beans
  1. Scoop out with a slotted spoon 2 cups of black beans, put in a bowl and mash. Add back to the pan of beans.
  2. Add the "Sofrito" to the black beans.
  3. Add the cumin, oregano, salt, sugar, pepper, and apple cider vinegar to the black beans.
  4. Cover and cook for another 30 minutes.
  5. Top with plain Greek yogurt, shredded cheddar or Monterey Jack cheese, and chopped cilantro. May add ham, roasted chicken, or spicy sausage to the beans.

Notes

https://www.youtube.com/watch?v=EfXe2gq4RtUTo view this recipe on my You Tube channel click the link. 
 
My You Tube channel has an eight step program to burn belly fat at any age!!  https://www.youtube.com/c/KaceyAnnReynolds