Black beans are a staple in our house. Black beans are not only a great source of fiber and protein, but they also supply kids with much needed iron and folate! Children ages 4-8 should be getting 200mcg of folate per day, and 1 cup of black beans provides 256mcg! Folate is a nutrient so essential, that it’s been supplemented in our cereals and juices found in grocery stores. But black beans is a natural source of this protective B Vitamin, so eat up!
So, how do we get beans into our diet? Two simple ways:
TABLE OF CONTENTS
- First, we cook a lot of beans and store them in the freezer.
- Then, we portion the beans into freezer safe bags and freeze!
- Tip: Freeze them flat on a cookie sheet, so they are stackable after they are frozen.
- Last- Remove one bag and let sit on the counter until we are ready to use it.
- 5 Minute Black Beans and Rice with Freezer Beans
First, we cook a lot of beans and store them in the freezer.
With hundreds of pounds of dry black beans in our food storage, there is never a reason to get canned beans. They are cheaper to buy dry, we usually can get dried beans for $.68/lb. Plus, they are so easy to prepare. All we do is
- Dump about 4 cups of dried beans into the slow cooker.
- Cover with water, till the water reaches 2-3 inches above the beans.
- Turn on low and cook for about 5-6 hours.
Then, we portion the beans into freezer safe bags and freeze!
Last- Remove one bag and let sit on the counter until we are ready to use it.
On the counter, I take it out about 4 hours before I intend to use the beans.
We have a billion uses for black beans, but our favorite easy, healthy, and delicious dinner only takes about 5 minutes to put together, Black Beans and Rice! For this, we simply dump all ingredients into a rice cooker, and then set it to cook. No chopping, one dish, simple dinner- Which is perfect for Wednesday nights like yesterday, because we all had to be at the church for activities pretty early.
So, we dumped:
- 1 bag of our black beans (which had 11/2 cup of beans)
- 1 1/2 cup of rice
- 3 cups chicken broth
- 1 can diced tomatoes
All into a rice cooker. Then we turned it on the rice cooker and walked away! We all love this meal!
Top it with a little cheese and avocado and serve with home baked corn chips!
You could also, pack the rice into your bowl or ramekin, then turn it upside down for a mound like this:
Guess what else we like to do with our beans? Blend it up and use it to spread pizza!!
5 Minute Black Beans and Rice with Freezer BeansPrint Pin Rate
- 1 1/2 cup black beans
- 1 1/2 cup rice
- 3 cups broth I use chicken broth
- 1 can diced tomatoes
- Dump all ingredients into a rice cooker.
- Set to cook until all liquid is absorbed (varies depending on your rice cooker)
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie