This is one of my favorite quick and simple dinners that I often make on a weeknight when I’m pressed for time. It’s similar to a classic frittata, except that black beans are used instead of eggs.
Black beans are high in fiber and an excellent choice for feeding the beneficial bacteria in your gut. Did you know that inhabitants of the Blue Zones eat (on average) one cup of legumes a day? More and more research is showing that gut health is linked to nearly every aspect of our physical health and meals like this are a great way to boost your fiber intake.
This dish pairs well with salad (particularly a salad that includes cabbage and cilantro), avocado, mango, and heirloom tomatoes. I also like to serve it with some salsa and/or hot sauce. It makes for a flavorful taco filling as well, along with some guacamole or sliced avocado.
However you serve it, I hope you enjoy :)
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Black Bean Frittata
Notes: You can certainly use a different color of bell pepper depending on what you have, but I do think that red/orange/yellow ones taste better in this recipe than green because they’re a bit sweeter. Also please note that you do NOT drain the beans here. You will pour in the entire can, liquid and all. For the cheese, I usually do a combination of cheddar and mozzarella. Also, I never measure it - just grate or slice a bit and throw it on.
Good glug of olive oil
One medium yellow onion, chopped
One red bell pepper, diced
29-oz can black beans, do NOT drain
1 1/2 teaspoons sea salt
1 1/4 teaspoons ground cumin
1 teaspoon granulated garlic
1/2 cup (approximately) shredded or sliced mozzarella and/or cheddar cheese (or whatever you prefer)
To serve:
Chopped cilantro
Heat a large skillet over medium heat. I use my 12-inch cast iron skillet for this. Add the onion and sauté for 8-10 minutes until softened, stirring every minute or so. Add the diced bell pepper and sauté for another minute or two. Then pour in the entire can of black beans, liquid and all, plus add the sea salt, ground cumin and granulated garlic. Stir and let the mixture come to a simmer. Once simmering, cook for approximately another 10 minutes (maybe a bit more) to let the black beans thicken, stirring occasionally. I like to scrape the bottom of the pan with my spatula during this step.
When the beans have thickened, I use the flat part of my spatula to level the top before adding the cheese. Once flat, grate your cheese over the top, or place some slices in a nice pattern to mostly cover the beans.
Scatter some chopped cilantro over the top just before serving to make it pretty :)
Serves 6-8
