I love beans and legumes, they are superfoods, these powerful vegetables contain natural sources of antioxidants and photochemicals. The American Dietary Guidelines recommend Americans consume at least 3 1/2 cups weekly of beans, which equals out to 1/2 cup daily. This is so easy to do. I add them to my salads, quesadillas, enchiladas, tacos, pastas, puree them to make dips for my carrots and snap peas. I also puree them to add to baked goods to add creaminess and moisture. I place the hummus on the top of pizza instead of tradition tomato sauce on pizza.

Beans contain more protein per serving than any other vegetable.  They are a cheaper source of protein compared to animal products.  I love that beans are naturally sodium free and fat free.  Plus these powerful beans are high in fiber to keep us regular.

I personally am not a huge fan of canned beans unless they are a high quality bean brand like Bushes Beans.  That said canned beans contain a high amount of sodium. I specifically made these low in sodium for my grandpa, so they are heart healthy for all. If you wish and you do not follow a low sodium diet you can add more salt to these beans. If you cannot make a fresh batch, I honestly would rather have frozen.This black bean recipe is so easy and inexpensive, you will question your next canned bean purchase.

The following recipe was generously provided to me by our dear friend from Venezuela, she makes the best black beans ever. We used to live next door; however, we moved and I have been craving them! We would always trade my sweet baked goods for her Venezuelan dishes. Luckily she provided me with her recipe to have whenever I want.

This recipe yields 2 qts of beans

Ingredients:

2 Bags of dried Black Beans, rinsed and strained (only about $0.80 to $1.00 a bag)

1/2 Yellow onion

6 cloves of garlic

Water

16 ounces Very Low Sodium Vegetable Stock or homemade, or more water

Additional (part two of the recipe)

1 yellow onion, diced

2 garlic cloves, optional

1 red bell pepper, diced

1 Tsp cumin

Salt to taste

Pepper, freshly cracked

4 qt slow cooker

Directions:

1. Place  1/2 of onion, whole garlic cloves, & beans in a 4 qt slow cooker. Cover with enough water to reach above the beans about an inch. Place the slow cooker on warm for 12 hours. We did this overnight.
2. After 12 hours has elapsed turn the cooker to low. You may need to add more water and this where you need to add the vegetable stock. Allow the beans to cook for 6 to 8 more hours.
3. After the beans are tender and to your liking, I like mine slightly firm (not mushy), remove the 1/2 piece of onion and the garlic cloves.
4. Spray a 10 inch saute pan with cooking spray and saute up the red pepper, garlic, cumin, pepper, and onion. Cook vegetables until translucent. Add the sautéed vegetables to the beans,  stir, cover ,and allow to cook for 10 more minutes on low.
5. Enjoy!
6. Serve with quinoa or rice. Place beans in a salad or in enchiladas or quesadillas or my most recent post Tex Mex Lasagna. Also you could puree these beans in a high power blender to make black bean hummus dip to spread on pizza or dip your veggies into it for a snack.