Slow Cooker Black Bean and Rice Bowl June 02 2016, 0 Comments

Dried beans are usually a fussy affair with a long cooking time, and the constant worry that you haven’t allowed them enough time to soften. Fortunately, this crockpot recipe alleviates that problem with the simple prep work of soaking the beans, chopping a few vegetables, and then letting the slow cooker do the rest of the work.

This flavorful twist on the classic Black Bean and Rice dish is filling, pairs well with a number of toppings to cater to every taste, and makes enough to feed a big family, or just a really hungry one. This dish is high in protein and will keep you feeling full for a while.

 

Ingredients

  • 1 pound dried black beans
  • 1 bay leaf
  • 2 teaspoons dried oregano
  • 4 tablespoons extra virgin olive oil
  • 1 tablespoon ground cumin
  • 1 large onion
  • 1 small green bell pepper
  • 6 cloves garlic
  • kosher salt
  • freshly ground black pepper
  • 3 cups cooked white rice

 

Suggested Toppings

  • diced avocado sprinkled with lemon juice or fresh guacamole
  • diced fresh tomatoes
  • shredded cheese
  • fat-free sour cream
  • hot sauce or salsa

 

Directions

1) Rinse and sort the dried beans in preparation for soaking. Depending on how much time you have allotted, soaking can be done either overnight or using a faster method.

***For overnight, place prepared beans in a large pot with 8 cups of cold water, cover, and allow to soak overnight.

For use the same day, place prepared beans in a large pot with 8 cups of cold water, bring to a rolling boil, and boil for 2-3 minutes. Remove the pot from the heat, cover, and allow beans to soak in the hot water for at least an hour.

2) Drain and rinse soaked beans, and add to the crockpot. Add the bay leaf, oregano, and one tablespoon of oil. Fill crockpot with water two inches over the beans. 

3) Heat 3 tablespoons of oil in a skillet. Dice onion and green pepper, adding to the skillet as you go. Mince garlic and add to the skillet. Cook until onion is translucent. Add to crockpot.

4) Turn crockpot on high and cook the beans for about 5 hours. The beans should have a soft consistency when done. Be sure to fish out the bay leaf and discard it. 

5) Serve over rice with any combination of suggested toppings.

 

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