Head to your pantry and grab a can of black beans and let’s get cooking!
Black beans are a fantastic pantry staple that supply a variety of nutrients, including fiber and plant- based protein. Use a simple spice blend for flavor and pumpkin puree for creamy texture without the cream.
- 1 (15-ounce) can low-sodium black beans, divided
- 1 tablespoon extra-virgin olive oil
- 1/2 cup diced white onion, divided
- 1 tablespoon sodium-free Jamaican jerk seasoning
- 11⁄4 cups canned pureed pumpkin (not pumpkin pie mix)
- 2 cups low-sodium chicken or vegetable broth
- 1/4 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
1. Drain black beans, reserving 1⁄4 cup of the liquid. Rinse beans under cold water and set aside.
2. Heat oil in a large saucepan set over medium heat. Add 1/4 cup of the onion and cook, stirring often, until softened, 3 to 4 minutes.
3. Stir in jerk seasoning until fragrant, about 30 seconds.
4. Add pumpkin puree and cook for 1 minute.
5. Stir in 1⁄2 cup of the black beans along with the reserved black bean liquid.
6. Use the back of a wooden spoon to smash and smear the beans (to create a smooth paste), then add the broth, salt, pepper, and the remaining 1 cup beans.
7. Bring to a boil; reduce heat and simmer another 10 minutes.
8. Divide among bowls and garnish with remaining 1⁄4 cup diced onion.
This article was originally published in the fall 2022 issue of Clover Living magazine.
Published on: 12/16/22
Photo credit: Sara Haas