Let’s talk about plant proteins. A common misconception is that we only get protein from animals. But in fact, there are plenty of great plant-based sources of protein, including nuts, seeds, tofu, tempeh, and legumes (beans and peas). These plant-based proteins are often considered healthier than animal proteins. And as I have discussed before, shifting to more plant-based proteins would help to reduce our impact on the planet.
Legumes, in particular, are a nutrient-rich choice, serving double duty as both a “protein food” and a “vegetable”. In addition to being an excellent source of protein, they provide other nutrients found in meats, like iron and zinc. And they are a great source of dietary fiber, potassium and folate – nutrients commonly found in vegetables. There are many types of legumes – chickpeas, lentils, white beans, kidney beans, black beans, split peas, etc. – and many delicious ways to eat them. Today’s recipe is just one example.
These Bangin’ Black Beans are full of flavor and spice and have become a new staple in our house for Taco Tuesday. You can enjoy them as a side alongside your tacos – try these or these. Or use them as a taco filling, pairing them with homemade guacamole and spring greens.
- ½ onion
- 2 garlic cloves
- Oil for the pan
- 1 tsp cinnamon
- 1 tsp cumin
- 1 can black beans, drained
- 1 chipotle pepper
- 1 tbsp apple cider vinegar
- Juice from 1 lime
- Salt, to taste
- Queso fresco (optional)
- Cilantro (optional)
- Lime wedges (optional)
- Chop up the onion and garlic and place in a medium-sized pot with a little oil. Cook over medium heat for 2-3 minutes.
- Add in the cinnamon and cumin.
- Add the black beans to the pot and stir to combine with the onion-garlic-spice mixture.
- Chop up the chipotle pepper and add to the black bean mixture. Stir in the apple cider vinegar.
- Cook the beans until they soften up, about 10 minutes, and then smash them (If you need to, you can add some water to help soften them).
- Finally, stir in the lime juice and add salt to taste.
- To serve, top with queso fresco, cilantro, and/or lime wedges.
More spring/summer legume recipes: