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Healthy Mediterranean Cooking at Home

Tag Archives: healthy BBQ sauce

I recently discovered black soybeans. What are they, you ask?

Black soybeans are very similar to regular yellow soybeans—free of fat and a good source of protein. They are low in net carbohydrates (the number of carbohydrates per serving minus the grams of fiber) and high in protein, fiber, vitamin K, iron, magnesium, copper, manganese, and riboflavin. Half a cup of cooked black soybeans has 1 gram net carb plus 7 grams of fiber (8 grams of total carbohydrate), 11 grams of protein, and 120 calories.

The black variety is higher in some phytonutrients, including antioxidants. The only distinction between white and black soybeans is the color of the hull so any nutritional difference will be found in the black outer shell. Similar to blueberries and raspberries, the dark exterior of the black soybean contains the antioxidants.
You can buy them canned in most supermarkets but I prefer the taste of home cooked.

Cooking Technique

Black soybeans are great substitutes for higher-carb beans, such as black, navy, and pinto beans. They don’t taste soybean-like as the yellow ones do, but rather more like regular black beans. You can substitute them in dishes that call for black beans, such as baked beans, refried beans, bean soup, chili, and 4-Bean Salad.

I learned the secret of how to cook these beans successfully from the Very Well Fit Dieticians’ blog.
Because of their delicate skin and silken texture, black soybeans need to be cooked a bit differently than regular beans. To avoid their getting mushy, it is best to soak the dried black soybeans overnight in salted water. You will use the same water measurements called for in recipes using regular beans, but be sure to add the salt. For one cup of dry black soybeans, soak in 4 cups of water with a 1/2 teaspoon of salt added.

When it’s time to cook the beans, use the same measurements you would normally, except salt the water. So if, for instance, you are using 1 cup of beans (which have been soaked overnight in salt water), add them to a pot with 3 cups of water and 1/2 teaspoon of salt. Bring the beans to a boil uncovered, reduce the heat to a simmer and skim off the whitish-gray foam on top. Add a clove of garlic and half a small onion, cover and cook for 1 1/2 – 2 hours until tender, adding more water if necessary.
Use these cooked beans in a variety of dishes. I tried them in my baked bean recipe and it turned out quite delicious.

Baked Beans

Ingredients

3 slices bacon
1 large sweet (Vidalia) onion, diced
4 cups cooked black soybeans
1 cup low sugar barbecue sauce, see recipe below for homemade
1 chipotle pepper in adobo sauce, diced plus 1 teaspoon sauce
1 1/2 teaspoons liquid smoke
1 teaspoon salt
1/4 teaspoon ground black pepper

Directions

Preheat the oven to 300 degrees F.

In a Dutch oven or oven-ready, flame-proof casserole dish cook the bacon over medium heat until it just begins to crisp. Remove the bacon to a paper-lined plate.

Turn the heat to low and add the onion and garlic to the pot. Continue cooking until the onion softens.

Add the remaining ingredients. Bring to a simmer. Cut each piece of cooked bacon in half and place on top of the beans.

With a lid on, place the bean mixture in the oven. Cook for about 3-4 hours or the until beans are completely tender and the sauce has thickened.

Adjust the seasoning to your taste. They can be served immediately but are better if left to sit for the next day.

Makes 8-10 servings.

BBQ Sauce

Ingredients

26 oz container strained or crushed tomatoes
1 cup water
1/2 cup apple cider vinegar
1/3 cup honey or maple syrup
1 tablespoon lemon juice
2 teaspoons onion powder
1 1/2 teaspoons ground black pepper
1 1/2 teaspoons ground yellow mustard
1 teaspoon smoked paprika
1/2 teaspoon salt

Directions

Combine all of the ingredients in a medium saucepan over medium-high heat.

Stir to combine. Bring to a boil, and then reduce to simmer. Cook, uncovered, until thick about 1 ½ hours. Taste and adjust seasonings.

Store in an airtight container in the refrigerator.

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