For some reason, this meal has always been a family favourite. From an early age, it was often requested by the children. I think some of that might have to do with the name...
Cowboy beans do make one yearn for campfires, country music, and a good old Western film!
This meal is packed with flavour, is versatile, and best of all very kind to a budget. A bag of dried beans lasts for ages on the shelf and costs very little. Yes, dried beans need to be soaked overnight but that hardly requires any effort, and if you want to forgo this step every time then you can always soak the whole lot in one go, use what you need, and freeze the rest.
Note that soaked beans double in size.
We all know that beans and legumes provide a great source of protein and fibre but did you know that there are so many health benefits that it was recommended by the American Institute of Cancer Research that they should be eaten, not just every day, but with every meal? That's right! Well, while It is great to know that they are high in Iron, zinc, fibre, folate, potassium, and zero cholesterol, they help to lower blood pressure, etc...etc. that is personally far too many beans to suit my tastes so I will stick to the odd meal.
You can use a combination of beans (I used black and pinto) or stick to one type. Throw in a diced carrot, swap the bacon for pork belly, or omit the meat altogether and make the dish vegetarian. The choice is yours.
Check out my cornbread recipe as this is the perfect accompaniment and leftover beans heat up well the next day.
Smokey Cowboy Beans
Serves 6
Ingredients:
2tbsp Olive oil
1 large onion, diced
3 cloves garlic, finely diced
400g bacon diced or lardons
3 cups of soaked black beans/pinto or mix (see note above)
150g sweetcorn (optional)
1ltr of Vegetable stock
200ml strong black coffee
1tbsp molasses or honey
4tbs barbeque sauce
2tsp smoked sweet paprika
1tsp oregano
salt and pepper to taste
Method:
Heat the olive oil in a good sized casserole dish and gently fry the onions until softened - approx. 8 minutes.
Fry the bacon in with the onions until lightly browned and add in the garlic.
Stir in the paprika, cooking just long enough to release the flavour but taking care not to burn it.
Into the pot add the drained beans, stock and coffee and bring to a boil.
Add the remaining ingredients and lower the heat. With the lid on allow the dish to simmer for 2 hours.
Check the sauce for flavouring, and cook for a further hour with the lid off to reduce the sauce.
Check that the beans are tender but not falling apart and serve with sour cream and warm cornbread.
Comments