Black-eyed beans are small, creamy textured beans with a black 'scar' where they were joined to the pod. Despite differences in color and taste, all legumes have a similar nutritional value. A serving of beans contains no cholesterol, lots of complex carbohydrates, and virtually zero fat. In addition, beans are a good source of B vitamins, potassium, and digestive health promoting fibre. Black-eyed beans are delicious in an aromatic curry, can be blended into a spicy bean dip or added into rice for extra flavour and nutritional benefit.
250 ml (1 cup) raw beans make 550 ml (2 ¼ cups) cooked beans. One serving is usually 125 ml (1/2 cup) cooked beans. Salt and any acidic ingredients should only be added to the beans about three quarters of the way through cooking, as these ingredients can lengthen cooking time or prevent softening.
Beans will cook more evenly, tenderly and in less time if they have been soaked first.
To soak beans overnight:
Rinse and cover with cold water. Leave to stand overnight.
Cover beans with water (about 2 cm above the beans), microwave for 3 minutes on high and leave to stand for 30 minutes. Then cook as described below.
Rinse well, cover with water and simmer gently for an hour and 45 minutes.
Black eyed beans can be cooked, frozen in amounts of 250 ml (1 cup), and then added to soups, casseroles, curries and stews. Add tomatoes to enhance the flavour.