Featured in almost every Nicoyan meal, black beans contain high levels of anthocyanins, the important flavonoids in red onions and blueberries, and have 10 times the antioxidants of an equivalent serving of oranges. These hearty, one-pot meals are staples in Costa Rican kitchens, but should also find their place on the American dinner table. They are easy to make, high in nutritious vegetables and spices, and cost less than $1 a serving. Rich and hearty, they will serve as a main meal paired with corn tortillas or rice. You can do as the Nicoyans do—make a large batch of bean soup and then enjoy it all week.
Chef's notes
* Culantro coyote, also known as fitweed, Mexican coriander, bhandhanya, and ngò gai, is an herb related to cilantro, but it has a much stronger flavor. Native to Mexico and South America, it’s cultivated and used around the world in Latin American, Caribbean, and Asian cooking. You can find it in Mexican and Southeast Asian grocery stores.
Cilantro has a stronger smell and flavor when uncooked, while culantro has a stronger flavor and smell after it’s cooked. So use culantro coyote at the start of making a stew or picadillo, and use cilantro toward the end to finish the dish. If you can’t find culantro coyote, use more cilantro (at least double), and possibly the addition of other aromatics like onion, parsley, and mint.
3 red, orange, or yellow sweet peppers, seeded and diced
2 large potatoes, peeled and diced
2 teaspoons chopped culantro coyote*
1 small onion, diced
2 cloves garlic, minced
Salt and pepper (optional)
If using dried beans, drain and rinse the beans; discard the soaking water.
Place beans in a large pot and add vegetable broth. Add water, as necessary, to cover beans. Bring broth to a boil; then immediately turn down to simmer. Cook for 25 minutes.
Stir in the rest of ingredients; cook for about 25 more minutes, or until beans are tender, stirring occasionally to keep from burning.
Add salt and pepper to taste before serving.
Enjoy alone or with tortillas or rice.
