Delicious and Healthy Keto Bean Recipes

Introduction

For those following a ketogenic or low-carb lifestyle, finding suitable alternatives to traditionally high-carb foods can be a challenge. Beans, often considered a staple in many cuisines, are generally avoided due to their carbohydrate content. However, with the right choices and creative recipes, it's possible to enjoy bean-based dishes while staying within your carb limits. This article explores various keto-friendly bean recipes, focusing on black soybeans and other low-carb alternatives, offering a delightful culinary experience without compromising your dietary goals.

Cuban-Style Black Soy Beans

This recipe transforms black soy beans into a flavorful and keto-friendly side dish inspired by Cuban cuisine. Traditional Cuban black beans are typically made with dried beans that have been pre-soaked. The key to this recipe lies in using black soybeans, which are higher in fiber and lower in carbs compared to other beans.

Ingredients:

• 2 (15 oz.) cans of black soy beans (do not drain or rinse)
• 1 tsp olive or avocado oil
• ½ green pepper, diced small
• ½ red onion, diced small
• 1 small jalapeno, seeds removed and diced small
• 2-3 garlic cloves, minced
• 1 tsp cumin
• 1 tsp oregano
• 2 bay leaves
• Salt and pepper to taste
• 1 tsp white vinegar

Instructions:

1. Heat the oil in a saucepan over medium heat. Add the diced green pepper, red onion, and jalapeno, and sauté for about 5 minutes, being careful not to burn the garlic.
2. Add the black soy beans (without draining or rinsing) to the saucepan. Mix in the cumin, oregano, salt, and pepper, then add the bay leaves.
3. Allow the mixture to simmer over low heat for at least 30-45 minutes to develop the flavors. The longer it simmers, the more flavorful it becomes.
4. Before serving, remove the bay leaves and stir in the white vinegar.
5. Serve as is, or mash some of the beans for a thicker consistency.

Sofrito: The Flavor Base

The foundation of this dish's flavor is the sofrito, a Cuban version of mirepoix. Sofrito consists of peppers, onions, and garlic, which are sautéed to create a rich and aromatic base. This mirrors the classic mirepoix of carrots, celery, and onion, providing depth and complexity to the dish.

Serving Suggestions

These black beans can be served with mojo chicken or pork. For those on a low-carb diet, riced cauliflower makes an excellent substitute for rice. If you like the beans thicker, smash some of them with a potato masher or add a little stock or water to the mixture (no more than 1/4-1.3 cup) to make them thinner.

Keto Baked Beans

Traditional baked beans are typically high in carbohydrates due to their sugar content. This keto-friendly version uses black soybeans and low-carb sweeteners to replicate the savory and slightly sweet flavors of the original dish.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Black soy beans (canned)
• Low-carb tomato sauce
• Low-carb sweetener
• Vinegar
• Spices
• Worcestershire sauce
• Liquid smoke

Instructions:

1. Preheat the oven to 200°C (400°F).
2. Place all ingredients in a baking dish.
3. Bake until the beans are heated through and the sauce has thickened.

Serving Suggestions

Keto baked beans can be served as a side dish with grilled meats, eggs, or on low-carb bread or tortillas. They can also be pureed into a dip or incorporated into keto-friendly casseroles. Spoon low-carb baked beans over a bed of cauliflower rice, which is a popular rice substitute for keto diets.

Storage Tips

Allow the keto baked beans to cool to room temperature before storing. Transfer the baked beans to an airtight container. A glass or plastic container with a secure lid works well. For short-term storage (up to 3-4 days), store the keto baked beans in the refrigerator.

Low-Carb Black Bean Chili

Chili is a comforting and hearty dish, perfect for colder months. However, traditional chili recipes often include kidney beans, which are not keto-friendly. This recipe uses black beans in moderation, making it suitable for those following a low-carb diet.

Ingredients:

• 2 pounds ground beef
• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 (15 oz.) cans black beans, drained
• 2 (14 oz.) cans diced tomatoes
• 1 (14 oz.) can beef broth
• Chili powder, cumin, garlic powder, cayenne pepper, salt, and black pepper to taste

Instructions:

1. Cook ground beef in a large skillet over medium-high heat until browned. Drain excess grease.
2. Heat olive oil in a large pot over medium heat. Sauté most of the chopped onion and garlic until softened.
3. Stir in the drained meat, black beans, diced tomatoes, and beef broth. Season with chili powder, cumin, garlic powder, cayenne pepper, salt, and black pepper.
4. Bring to a simmer, then reduce heat and simmer for at least 2 hours, stirring occasionally.

Topping Suggestions

Top the chili with diced onion, cheese, sour cream, fresh cilantro, or hot sauce.

Considerations for Black Beans

While black beans are higher in carbs than some other keto-friendly foods, they can be included in moderation in a low-carb diet. A small serving of black beans in a dish like chili is unlikely to significantly impact your carb intake.

Read also: Keto Calorie Counting: A Detailed Guide

Low Carb Refried Beans

This recipe offers a creative twist on traditional refried beans, using eggplant and Mexican pork chorizo as the main ingredients.

Ingredients:

• Eggplant
• Mexican pork chorizo
• Olive oil
• Onion
• Cumin
• Garlic powder
• Salt
• Water

Instructions:

1. Peel the eggplant and cut into 1-inch cubes.
2. Cook the chorizo over medium heat in a large skillet until browned. Reserve half of the chorizo.
3. Add olive oil and eggplant cubes to the skillet and cook until the eggplant is browned and softened. Stir in cumin, garlic powder, and salt.
4. Transfer the mixture and onion to a food processor. Pulse with water until a paste consistency is formed. Add more chorizo to taste.

Roasted Green Beans with Parmesan

While not a bean recipe, green beans are a great low-carb alternative. This recipe is simple, quick, and flavorful, making it an ideal side dish for a keto diet.

Ingredients:

• 12 oz fresh green beans, trimmed
• 1 tablespoon avocado oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• ¼ cup grated Parmesan cheese

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the green beans, avocado oil, garlic powder, salt, and pepper in a large bowl.
3. Spread the beans on the prepared baking sheet. Cook for 15 minutes.
4. Stir and sprinkle with Parmesan cheese. Bake for an additional 5-10 minutes, or until the cheese is golden brown.

Read also: Magnesium Supplements for Keto

tags: #keto #bean #recipes