I am a believer in black beans.
Okay… that sounds a little weird to say. But it’s true. If you take a peek into our kitchen cupboard, you’ll find (aside from an insane amount of nut butter) cans and cans and cans of black beans.
Black beans are very high in fiber, protein, and vitamins (like vitamin A). They also contain (like, a crap ton of) calcium, iron, and manganese. Particularly important for vegetarians and vegan, they also contain omega-3 fatty acids, which are considered “good” forms of cholesterol.
Seriously, though, let’s let that soak in. Among ALL groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes… especially black beans.
But I’m not going to lie: as often as we eat black beans, they can sometimes get a bit boring and bland. Sometimes, things need to be spiced up a bit.
I’ve played with different combinations of spices and added fruits and/or veggies – taking inspiration from a variety of cookbooks, online food blogs, and Instagram posts – and this recipe is hands-down our favorite. It’s the perfect combination of sweet, savory, and spicy. (Don’t argue with me – just try it.)
PS: Here’s my favorite way to peel a mango (which used to be my least favorite fruit to peel, ’til I nailed down this technique).
First, cut the mango into thick chunks/slices along its pit. Then, use the edge of a glass to separate the fruit from the peel. You simply place the rim where the skin meets the fruit, and push the mango down the side of the glass. The skin peels off in one piece. It’s as simple as that!
Crock-Pot Caribbean Black Beans
Total Time: 10 minutes prep, 6-8 hours cooking
Yields: 2-4 servings
- 2 15-oz. cans of black beans, rinsed and drained
- 2 tbsp. minced garlic
- 1 mango, peeled and chopped
- 1/2 c. vegetable broth
- 1 1/2 tbsp. ground ginger
- 3/4 tsp. paprika
- 1 tsp. thyme
- 1/8 tsp. nutmeg
- 1/8 tsp. Jamaican allspice
- Salt and pepper, to taste
- Combine all ingredients into an oiled slow cooker.
- Cook on low for 6-8 hours.
- Taste and adjust seasonings as needed.