When you are trying to cook healthier dishes, turn to legumes. Beans such as black beans that are also called black turtle beans that I use in my black beans and tomatoes are full of valuable nutrition with its folate, B1, copper, manganese, phosphorus, magnesium, iron, dietary fiber, and protein. When you add all the onion, celery, tomatoes, and basil browned in a healthy oil like olive oil for its monounsaturated fatty acids, this satisfying and delicious side dish is chalked even more with nutrition.
Fresh basil in combination with all the onion and celery compliments the tomatoes and black beans to make the dish come alive with flavor. I add just a little sugar to curb the tartness of the tomatoes with subtle sweetness that beautifully celebrates the marriage of beans to vegetables in this dish.
Black Beans and Tomatoes Have Fortified Nutritional Benefits
Though you can buy canned beans, I go with the dry beans most often since they are cheaper compared to the cans. I usually cook one half of a bag at a time to later use in other recipes.
The only problem using dry beans is that they are less convenient than opening cans with beans that are softened already. You also need to sort dry beans first and inspect them for small pebbles before soaking them for hours overnight before you cook. If you don’t mind spending a few minutes and soaking the beans, then you are always better off starting with a bag of beans for the money you’ll save.
Besides this wonderful dish, another excellent recipe that I make is my Zesty Pinto Beans and Rice. This vegetarian dish is actually a complete main dish. My Never-Fried, Refried Beans and homemade flour tortillas are also healthy dishes to enjoy that taste amazing.
These legume recipes are family favorites so I hope that you’ll try them soon.
- 3 cups of cooked dry black beans
- 1-1/2 cups of fresh chopped basil
- 3 cups of diced Italian tomatoes
- 1 teaspoon of salt
- 1 tablespoon of sugar
- 1/4 teaspoon of black pepper
- 1/4 cup of olive oil
- 2 cups of finely chopped onion
- 1 cup of chopped celery
Sort your beans for any small pebbles first. (You can do this ahead of time and have them ready to use when convenient. I usually divide a bag into two 40-oz. size clean peanut butter jars). Rinse and soak the beans overnight before cooking them until softened. This can take a few hours more. When the beans are softened, it is time to start browning the two cups of chopped onion, one cup of chopped celery in the 1/4 cup of olive oil. After the vegetables are golden brown, add the beans, basil, tomatoes, sugar, salt, and pepper and cook thoroughly. ENJOY!