Canned black beans (Recipe: vegan black bean and sweet potato stew)
One convenient thing to know about canned black beans:
There's not much difference in the nutritional value of canned black beans and dried beans you cook yourself. The canning process requires long cooking time at a high temperature, which lowers the nutritional value of many canned vegetables, but beans require long cooking time anyway, so they hold most of their goodness through the canning process. The ultimate convenience food, canned black beans keep for years in the pantry, ready and waiting to turn themselves into soup or stew or a quick quesadilla filling.
Cooking or baking?
In the pantry cupboard, for years. Leftover canned black beans can be stored for a few days in the refrigerator; remove them from the can, rinse and drain, and store in a container with a tight-fitting lid.
Vegan black bean and sweet potato stew
A perfect fit for the season (look at the colors!), this stew makes a satisfying main course for vegetarian and vegan diners. Served over polenta, it's a real "Three Sisters" (corn, beans and squash) treat. Serves 4-6.
2 Tbsp olive oil
2 cups finely chopped onions
2 Tbsp minced fresh ginger root
2 tsp chili powder
1-1/2 tsp ground cumin
1-1/2 pounds red-skinned sweet potatoes (yams; about 2 medium), peeled, cut into 1/2-inch pieces
2 cups orange juice
2 Tbsp minced garlic
2 15- to 16-ounce cans black beans, rinsed, drained
2 chipotle chiles in adobo, chopped
1 red bell pepper, chopped
Kosher salt and fresh black pepper, to taste
Toppings (optional): sour cream, avocado, orange wedges
Heat oil in heavy large pot over medium heat. Add onions and sauté until tender, about 10 minutes. Add ginger, chili powder and cumin and stir 2 minutes. Add sweet potatoes, orange juice and garlic and bring to boil. Reduce heat, cover and simmer until sweet potatoes are almost tender, approximately 10 minutes.
Stir beans, chipotles and bell pepper into sweet potato mixture. Cover and simmer for 15 minutes. Season to taste with salt and pepper. (Can be made 6 hours ahead. Cover and refrigerate. Rewarm over low heat before continuing, stirring occasionally.) Top with sour cream, avocado and orange, if desired.
Other recipes that use canned black beans:
Grilled lime chicken with black bean sauce, from Simply Recipes
Crockpot black bean chili with lime and cilantro, from Kalyn's Kitchen
Quick and easy refried black bean dip with tomatoes, onions, and cilantro, from Farmgirl Fare
Turkey black bean burgers, from Dine and Dish
Chicken chili with black beans, from Hooked on Heat