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CUBAN BLACK BEAN + MANGO BOWL

top down view of bowl with serving of healthy cuban black bean mango bowl with quinoa.
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4.8 from 6 reviews

Cuban Black Bean + Mango Bowl is a nutritious and delicious mix of protein rich cuban black beans, heart healthy quinoa and fresh mango salsa! Instant pot, slow cooker, and stovetop methods.

Ingredients

Units Scale

Cuban Black Beans

  • 1 lb. dried black beans, rinsed and pick over to remove odd beans
  • 1 spanish onion, diced
  • 5 – 6 cloves garlic, minced
  • 2 green bell peppers, cored and diced
  • 1 jalapeno, seeds removed and diced (optional)
  • 1/2 cup pitted green olives, drained and sliced (I used a 6oz jar)
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 2 bay leaves
  • 4 cups water or vegetable broth (or combo)
  • 1– 2 tablespoons apple cider vinegar (distilled or white wine vinegar is great too)
  • mineral salt & cracked pepper, to taste

Quinoa

  • 1 cup dried quinoa
  • 1 3/4 cup water
  • 1/2 teaspoon garlic powder
  • dash of salt

Toppings

Instructions

COOK THE CUBAN BLACK BEANS

Instant Pot Method:

*No need to soak the beans.

  1. Add all the ingredients for the cuban black beans, except the vinegar, to the bowl of the Instant Pot and give a good stir. Position lid to lock, and turn the vent valve at the top to its SEALED position.
  2. Press the BEANS/CHILI button, and adjust the mode to NORMAL for soft, tender beans, or MORE for very soft, almost mushy beans. Alternately, press MANUAL, then HIGH PRESSURE and set timer for 30 minutes for soft beans, or 35 minutes for very soft beans. When timer goes off, let pressure release naturally for at least 25 minutes. Carefully turn vent valve to open, let remaining pressure release and remove lid.
  3. Add the 2 tablespoons of vinegar (this step will brighten the overall flavor and I highly recommend not skipping this step). Season with salt & pepper to taste. Beans will soak up the remaining liquids as they cool. Remove bay leaves before serving.

Slow Cooker Method:

*No need to soak the beans.

  1. Add all the ingredients for the cuban black beans, except the vinegar, to the bowl of the Instant Pot and give a good stir. Place lid on top, cook on high for 6 to 8 hours. Will be ready when beans are soft and tender throughout.
  2. Add the 2 tablespoons of vinegar (this step will brighten the overall flavor and I highly recommend not skipping this step). Season with salt & pepper to taste. Beans will soak up the remaining liquids as they cool. Remove bay leaves before serving.

Stovetop Method:

*Soak the beans FIRST. In a large pot, use enough cool water to cover the beans by about 2 inches. Cover with a lid and let soak overnight, or at least 8 hours.

  1. In a large pot or dutch oven, heat 1 tablespoon oil or 1/4 cup water (for water saute) over medium-high heat. Add the onion and bell peppers, saute for about 5 minutes. Next, add in garlic, jalapeno, cumin, oregano and olives, cook for 1 minute stirring, stirring frequently. (If you want to skip this step as it’s skipped in the other methods, by all means all the ingredients for the cuban black beans, except for the vinegar and cook as in the next step below.)
  2. Add in the beans, water/broth, bay leaves, cover and bring to a boil, reduce heat to medium-low and cook 50 – 60 minutes. Beans are ready when they are soft and tender throughout.
  3. Add the 2 tablespoons of vinegar (this step will brighten the overall flavor and I highly recommend not skipping this step). Season with salt & pepper to taste. Beans will soak up the remaining liquids as they cool. Remove bay leaves before serving.

COOK THE QUINOA

  1. In a medium pot, place quinoa, garlic powder, salt and water. Bring to a boil, cover, reduce heat to low and simmer for 15 minutes.
  2. Remove from heat, uncover and let rest for 10 minutes. Fluff with fork, set aside.

Alternatively, you can cook the quinoa first using this Instant Pot Quinoa recipe.

SERVE

Serve the beans alongside the quinoa, and top with mango salsa. Add a squeeze of lime over top and add some sliced/diced avocado if you have one hand.

Serves 4 – 6

Store: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

Notes

The spices are fairly minimal. Their presence should give just a hint, but if you love cumin feel free to add a little extra. Go ahead, it’s ok!

For the liquids, I used water instead of broth which was good, but using broth would add even more depth and flavor.

Feel free to omit the green olives and/or jalapeno in the beans. If using the linked recipe for the mango salsa, there is already jalapeno in it.

In place of quinoa, try pairing it with this super tasty Cilantro Lime Rice!

Canned Beans: If using canned beans instead of dried, use 3 (14 oz.) cans, drained and rinsed.

  • Instant pot: Reduce liquids to 2 1/2 cups and cook on HIGH for 3 minutes. Quick release or let natural release for 5 minutes.
  • Stovetop: Reduce liquids to 1 1/2 – 2 cups and cook for simmer for 30 – 40 minutes.
  • Slow-cooker: Reduce liquids to 2 – 2 1/2 cups and cook on LOW for 6 – 8 hours or HIGH for 4 – 5 hours. You may need to add more liquids depending on how long you slow cook.

Start with the lowest amount, adding more if needed. It’s not supposed to be soupy, but some liquids are fine. It will thicken overnight too.

RECOMMENDED EQUIPMENT: I use this Instant Pot, and for storing and keeping warm this glass instant pot lid is perfect (affiliate links).

The nutritional information includes a serving of cuban black beans, quinoa and mango salsa together.

Find it online: https://simple-veganista.com/cuban-black-bean-mango-bowl/