Stress-free Slow Cooker Black Beans

Here's our simple, zero-waste way to prep tinned beans – perfect for whānau favourites like soups, stews, and chilli.

• 500g dried black beans (can cook from dried). Or soak for 8 hours or cover with water in pot, bring to boil, boil for 10 min. Turn off lid on, let stand for 1 hour.
• ½ onion core in tack
• 1 bay leaf
• 2 Garlic cloves
• ½ - 1 tsp chilli flakes
• ¼ cup olive oil
• 2 litres water
• Place in slow cooker cook for 6-8 hours on high. Not all slow cookers cook at the same temperature so start checking after 4 hours or so.

If beans have been pre-soaked reduce cook time to 4 hours.

Substitutes

• olive oil for coconut oil
• Water for stock, part or all of the quantity, up to you
• Water for tinned or fresh skinned tomatoes

Additions

• spices such as cumin, coriander, paprika (1tsp) and cinnamon (½ tsp)
• Oregano or thyme fresh or dried
• Capsicum
• Carrot
• Corn

Add salt after cooking to taste. Adding salt at the start of cooking can make the beans less tender so add this in towards the end of the cooking process.

The macronutrient breakdown of black beans is 70% carbs, 4% fat, and 26% protein. They are a good source of protein, fibre, and potassium.