Are Canned Black Eyed Beans Good for You
Want to know how to cook black eyed beans (black eyed peas)? This convenient guide shows you how easy it is to cook this awesome pantry staple ingredient in a variety of methods.
Suitable for vegan and gluten free diets. Post includes Weight Watchers Points.
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Now more than ever, it's especially helpful to know how to cook a variety of basic pantry staples from scratch. And in my opinion, one of the best staple ingredients around are Black Eyed Beans.
Also known as black eyed peas, these aren't sweet like green peas. Black eyed beans have a nutty earthy flavor, and a soft yet firm texture, which makes them ideal for adding to other recipes.
Yeap, you can add your cooked black eyed peas to everything from salad, stir fry and soups to casseroles and grain bowls. And don't forget about classic dishes like Hoppin John Soup, and this Rice and Peas
Why Cook From Scratch?
Here are just a few reasons should you cook Black Eyed Beans from scratch instead of relying on the canned version:
- You can add sooooo much more flavor to the beans when you cook them from scratch.
- You can also cook them to the firmness you desire for different recipes (i.e. softer for soups, firmer for salads).
- And even better, you can reserve the cooking liquid and use it to cook a divine tasting rice.
Oh and you can easily cook more beans than you need and store them in the fridge. They keep this way for about 5 days without any problems. #mealprepforthewin
Soaking Black Eyed Beans Overnight
Whilst you don't need to soak black eyed beans, soaking them means that you will greatly reduce the cooking time. The easiest way to do this is to soak your beans overnight.
Place the dried black eyed beans into a container and add approximately 4 times the volume of water to beans (easiest if you use cup measures, so 1 cup beans to 4 cups water). In the morning, drain, rinse and proceed with cooking.
How To Quick Soak Dried Black Eyed Beans
You can also quick soak dried black eyed beans. Just place them in a pot with approximately 4 times the volume of water, bring to the boil and boil for 2 mins. Then switch off the heat and let them soak for 1 hr. Drain, rinse and proceed with your recipe.
How To Cook Black Eyed Beans On The Stovetop
Cooking black eyed beans on the stovetop is quite easy. You need three main things – black eyed beans, water or stock and seasonings.
- Add beans to a pot, add enough water or stock to cover the beans so that there is 4cm (1.5 inches) of liquid above the beans. Then you add seasoning to your taste.
- If desired, add some aromatics. You could try a mixture of onions, herbs like thyme, chili, garlic or for some smoked paprika. Meat lovers can also add in some bacon, ham hock or chorizo at this stage too.
- Cover your pot and bring it to the boil. Then reduce to a simmer, leave the lid very slightly open and cook until tender. This can take anything from 45-90 mins as it depends on the age of your beans. Older beans will take a little bit longer.
- Also, cooking times depend on what you are using the beans for as you will want the beans a little firmer for salads but much softer for soupy meals. So taste the beans after the first 44 mins of cooking and check them every 20 mins after.
- Please do keep an eye on the water, if the water level reduced before the beans are cooked you will need to add about 160ml (0.6 cups) of water or stock at a time.
How To Cook Black Eyed Beans In The Oven
Cooking them in the oven is also so easy.
- Place the pre-soaked beans into an oven-ready dish with enough water or stock so that there is 4cm (1.5 inches) of liquid above the beans.
- Add in your flavorings and bake about 80 mins at fan-assisted 160C / 180C / 350F / gas 4.
- Check the beans if they are cooked through.
- If not then bake them for a little bit longer checking them every 10 mins.
How To Cook Instant Pot Black Eyed Beans
No soaking needed when you cook black eyed beans in the Instant Pot!
- Rinse beans and add to the Instant Pot insert.
- Pour in water, chicken or vegetable broth and stir.
- Place lid on, and turn the valve to the sealing position. Set the Instant Pot to manual pressure / high pressure for 30 minutes.
- Once done, allow for a complete natural pressure release (NPR). Then open lid, stir, season to taste and serve.
Cooking Tips
- Pick through the beans. Remove shriveled beans and any debris before cooking.
- Add veggies. Mix and match the veggies with what you have on hand. You can even use fresh veggies instead of frozen.
- Vary the spices. Look through your spice cupboard and use whatever you have available. (See below for seasoning tips and ideas.)
- Add meat. You can certainly add bacon, ham hock, chorizo or a smoked turkey during if you wish.
- Bulk it out. Add bulk to the meal by serving the beans over another starch such as rice or quinoa.
- Thicken it. Feel free to remove some of the beans, mash them and add back in to thicken it.
- Thin it out. If you plan to reheat you may want to add more broth to thin as desired.
- Change up the beans. Use other beans like navy beans, but be aware that cook time will vary.
MEAL PREP AND PREP AHEAD
Black Eyed Beans is an ideal meal prep recipe because it can be easily stored in the fridge or freezer until you need it. I love to make big batches and freeze till out when I need beans for other meals.
Prep Ahead – Make ahead and refrigerate for up to 5 days in an airtight container.
Freeze – Follow the handy tips below on how to freeze this.
- Let cool down then transfer into these very handy Ziploc freezer bags.
- Squeeze out all the extra air and seal the bags.
- Label the bags and then lay them flat in the freezer.
- Store in the freezer for 3 months.
Meal Prep – Feel free to make a fair amount of beans and with a few adjustments you can get several meals out of one pot of beans. Here are some suggestions:
- Add additional broth, bring the pot to a boil and serve as a soup.
- You can also pour some of the brothy beans over rice, potatoes, and cornbread.
- Mash the leftover beans and serve refried beans style as a side dish.
Benefits of Black Eyes Beans
There are many:
- They are high in fiber (always good for us).
- They are an excellent source of vegetarian or vegan protein.
- Filling and affordable.
More Pantry Staple Recipes
- Instant Pot Pinto Beans.
- Easy Instant Pot Black Beans.
- Greek Rice.
- Southern Blacked Eyed Beans.
Weight Watchers Points
If you do not add any meats, there are 0 (yeap zero!) Blue Plan SmartPoints in a serving of beans.
Thank you for reading my guide on how to cook black eyed beans. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you.
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How To Cook Black Eyed Beans
How To Cook Black Eyed Beans
Prep Time 10 mins
Cook Time 1 hr 30 mins
Course: Main, Side Dish
Cuisine: American, Western
Servings: 8
Calories: 87 kcal
- 1 lb (450g) black eyed beans rinsed and sorted
- 3 cups water or chicken or vegetable broth
- seasonings of your choice
How To Cook Black Eyed Beans On The Stovetop
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Measure out beans and soak them overnight in cold water.
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Then drain and wash them and transfer them to a pot.
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Add enough water or broth so that the liquid is about 1 inch (3cm) above the beans.
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Add in seasonings of your choice. I generally add in garlic, bay leaves and onions.
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Bring to the boil, then simmer partially uncovered for between 45 - 90 mins depending on how firm or soft you want your beans.
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If the water or broth dries out before the beans finish cooking then add some more.
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When cooked, drain the beans. You can reserve the cooking liquid and use it to cook rice or flavour soups and stews.
How To Cook Instant Pot Black Eyed Beans
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Rinse beans and add to the Instant Pot insert.
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Pour in water, chicken or vegetable broth and stir.
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Place lid on, and turn the valve to the sealing position. Set the Instant Pot to manual pressure / high pressure for 30 mins.
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Once done, allow for a complete natural pressure release (NPR). Then open lid, stir, season to taste and serve.
How To Cook Black Eyed Beans In The Oven
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Place the pre-soaked beans into an oven-ready dish with enough water or broth so that there is 4cm (1.5 inches) of liquid above the beans.
-
Add in your flavorings and bake about 80 mins at fan-assisted 160C / 180C / 350F / gas 4.
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Check the beans to see if they are cooked through.
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If not then bake them for a little bit longer, checking them every 10 mins.
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Calories: 87 kcal | Carbohydrates: 15 g | Protein: 5 g | Sodium: 3 mg | Potassium: 208 mg | Fiber: 4 g | Sugar: 2 g | Vitamin A: 10 IU | Vitamin C: 0.3 mg | Calcium: 18 mg | Iron: 1.9 mg
Are Canned Black Eyed Beans Good for You
Source: https://recipesfromapantry.com/how-to-cook-black-eyed-beans/