Black Bean Mash-up

Photo by Stacy Spensley


 2 cups Dry black beans, rinsed and soaked overnight (8 hours)

3 medium Carrots, either sliced by hand or shredded with a food processor or cheese grater

1 medium Yellow onion, chopped

2 medium Tomatoes on the vine, diced (save the juices)

2/3 cup Scallions (green onions), chopped

2 tablespoons Olive oil

1 teaspoon Cumin powder

¼ teaspoon Cayenne (red) pepper

1 ½ teaspoons Coriander

¾ teaspoon Salt




Cooking with dry beans requires a bit more prep time than canned beans, but you are avoiding over 300 mg of sodium per serving, potential BPA contamination, and you are getting more protein as well as over twice the amount of dietary fiber. You have the option to soak the beans overnight for six to eight hours or do a quick soak of one hour, depending on what works for your schedule.

Quick soaking requires placing the beans in six to eight cups of water in a large pot and bringing it to a rapid boil on medium-high heat, boiling for 2 minutes, then removing from heat, covering, and allowing to stand for one hour. Drain and rinse.


Overnight soaking requires placing the beans in a large pot with six to eight cups water, covering and allowing to stand overnight for six to eight hours. Drain and rinse.

After soaking, add six cups fresh water to beans in pot. Cover and place on medium-high heat, bringing just to boiling point. Once reached, reduce heat to low and simmer, partially covered, about two to two and a half hours. Add more water if needed. Occasionally check beans after 90 minutes for desired tenderness. You will want them to be soft enough so they can easily be mashed, but still retain their shape standing alone.

In the last 15 to 20 minutes of the beans cooking, add in the spices and veggies except for the scallions. Stir gently so that the ingredients may mix, then allow the beans to finish cooking.

Once finished, drain any remaining water and place bean mix in a large bowl. Add the scallions and make any flavor adjustments necessary with the seasonings. Mix and fold with a large spoon slowly so that the mixture is half-mashed.

Serve with quinoa, a side salad or other veggie dish, or next to some savory meat dish.