Basic Black Soybeans Recipes

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MUY BUENO REFRIED BLACK SOYBEANS



Muy Bueno Refried Black Soybeans image

Taken from "The Low-Carb Comfort Food Cookbook." "When a real Mexican fiesta is what you crave, what's a soft taco, fajita, or enchilada without the refried beans? Now you can have it all! Or if you're in the mood for a party snack, the refried recipe makes a great bean dip that's high in protein, low in carbs, and long on comfort. "To make the dip, you'll simply need to add another 1/2 cup or so of chicken broth to make a thinner mixture, 1/2 tsp cumin powder, and a dash of hot red chile powder (if desired) for zip and an insignifican increase in carbs for serving."

Provided by Tarbean

Categories     Spreads

Time 25m

Yield 8 serving(s)

Number Of Ingredients 6

2 (15 ounce) cans organic black soybeans, rinsed, drained, and mashed
5 ounces chicken broth
2 tablespoons coconut oil
2 tablespoons chopped red onions
1/2 teaspoon salt (or to taste)
1/2 teaspoon black pepper

Steps:

  • In a blender or food processor, puree the black soybeans and chicken broth until the consistency is relatively smooth.
  • In a medium saucepan, heat the coconut oil on medium or medium-low heat and saute the onion in the oil until just beginning to turn golden--do not brown or burn.
  • Carefully add the bean puree to the saucepan--it may pop a bit, so watch out! Heat the beans. Stir in salt and pepper. Keep warm until serving time (or reheat on stovetop). You may wish to stir in a bit more chicken broth if the beans become too stiff.

Nutrition Facts : Calories 33.7, Fat 3.5, SaturatedFat 3, Sodium 203.8, Carbohydrate 0.4, Fiber 0.1, Sugar 0.2, Protein 0.4

BASIC BLACK SOYBEANS



Basic Black Soybeans image

Provided by Lorna Sass

Categories     Onion     Soy     Side     Low/No Sugar     Sugar Conscious     Vegan     Vegetarian     Pescatarian     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     No Sugar Added     Kosher

Yield Makes about 4 1/2 cups cooked beans

Number Of Ingredients 7

1 1/2 cups black soybeans, preferably organic, picked over and rinsed
water
1 teaspoon salt
1 large clove garlic, peeled and thinly sliced
1 onion, peeled and quartered
2-inch strip kombu sea vegetable, rinsed (optional)
1 tablespoon vegetable oil (see note)

Steps:

  • Place the beans in a large bowl with 4 cups of water and 1/2 teaspoon of the salt. Cover and refrigerate for 8 to 12 hours. Drain and rinse the beans. Discard any loose skins.
  • Place the beans in a 6-quart pressure cooker with ample water to cover and add the remaining 1/2 teaspoon salt. (Take care not to exceed the maximum fill-line of the cooker.) Over medium-high heat, bring to a boil uncovered. Reduce the heat to a simmer, and skim off any whitish gray foam on top. Bring to a boil again, reduce the heat to a simmer, and skim off most of the remaining foam. Rinse any beans that come out of the pot with the skimmer and return them to the pot. Add the garlic, onion, kombu (if using), and oil.
  • Lock the lid in place and over high heat, bring to high pressure. Reduce the heat just enough to maintain high pressure and cook for 20 minutes. Allow the pressure to come down naturally, 10 to 12 minutes. Remove the lid, tilting it away from you to allow any excess steam to escape.
  • If the beans are not tender, set (but do not lock) the lid in place and simmer them until done. Remove the onion and kombu and discard (or chop up and munch). Drain, reserving the cooking liquid if you wish, and refrigerate the beans and liquid separately for up to 3 days or freeze separately for up to 2 months.

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