Ingredients (Serves 6–8)
1 lb (about 2 cups) dried black beans – soaked overnight
1 medium sweet onion, peeled (half goes in with the beans, half is diced for the chorizo)
3 cloves garlic, smashed (for depth—feel free to add more if you love garlic)
1 teaspoon kosher salt, plus more to taste
2 tablespoons lard (or bacon fat for smokiness; olive oil works too)
1 cup chicken broth (use low sodium; vegetable broth works for vegetarian version)
8 oz fresh Mexican chorizo, casing removed
1 cup Manchego cheese, shredded
Corn chips, sturdy ones that can stand upright
Method
1. Soak the beans
Place beans in a large bowl, cover with plenty of water, and soak overnight (8–12 hours). This softens them, reduces cooking time, and helps with digestion.
Drain and rinse before cooking.
2. Cook the beans
Add soaked beans to your slow cooker.
Toss in half the onion (left whole), garlic, salt, lard, chicken broth, and enough water to cover the beans by 1–2 inches.
Cook on HIGH for 4–5 hours or LOW for 7–8 hours, until beans are tender and creamy.
3. Smush the beans
Remove and discard the onion half.
Use a potato masher for a rustic texture or an immersion blender for a smoother, refried-bean consistency.
Add extra broth or water as needed to reach a thick but spreadable paste.
Taste and adjust seasoning with more salt if needed.
4. Cook the chorizo
In a skillet over medium heat, cook the chorizo, breaking it apart with a spoon.
Add the diced remaining half onion and sauté until softened and lightly browned, about 5 minutes.
5. Combine
Stir the chorizo-onion mixture into the smushed beans.
Mix well so the flavors distribute evenly.
6. Serve
Spoon a generous portion of beans onto a plate.
Top with shredded Manchego cheese.
Stick corn chips upright in the beans so they look like little sails.
Nutritional Benefits
This dish offers a balance of hearty flavor and notable health benefits. Black beans provide plant-based protein, fiber, and antioxidants that support digestion, satiety, and reduced inflammation, while sweet onion and garlic add immune-boosting compounds and prebiotic fibers that benefit gut health. Using chicken or vegetable broth enhances hydration and mineral content, especially if low-sodium options are chosen. Manchego cheese contributes calcium and protein for bone strength, and Mexican chorizo supplies additional protein and B vitamins, though both are higher in saturated fat and should be enjoyed in moderation. The choice of fat—lard, bacon fat, or olive oil—shapes the nutritional profile, with olive oil offering the most heart-healthy option. Finally, sturdy corn chips add crunch, energy from complex carbs, and trace minerals like magnesium. Overall, this dish combines protein, fiber, and micronutrients in a satisfying way, though swapping olive oil for lard, choosing lean or plant-based sausage, and opting for whole-grain baked tortilla chips can make it even more heart-friendly without sacrificing flavor.
The History of Beans in Mexico
Ancient Origins
Domestication: Beans (especially Phaseolus vulgaris, the common bean) were first domesticated in the Americas. Archaeological evidence shows that beans were cultivated in Mexico as early as 7,000–8,000 years ago, alongside maize (corn) and squash.
The “Three Sisters”: Beans, corn, and squash were traditionally grown together in a system called milpa. Each crop supported the others: corn provided a stalk for beans to climb, beans fixed nitrogen in the soil to feed the corn and squash, and squash leaves shaded the ground to keep in moisture.
Cultural Importance
Staple Food: For the ancient civilizations of Mesoamerica (like the Maya and Aztec), beans were a key protein source. Combined with corn (which is rich in carbohydrates), beans formed the backbone of the diet. Together they provided a complete protein.
Sacred Connection: In Aztec and Mayan traditions, beans weren’t just food—they were spiritual. They appear in myths and offerings, sometimes symbolizing fertility and sustenance.
Colonial Period
When the Spanish arrived in the 16th century, beans were already central to indigenous diets. The Spanish brought European ingredients (like pork, lard, onions, and garlic), which soon began blending with beans in cooking — giving rise to many dishes that still exist today, like frijoles refritos (refried beans).
Modern Mexican Cuisine
Regional Variety: Different regions of Mexico favor different beans.
Black beans are popular in southern Mexico (e.g., Oaxaca, Yucatán).
Pinto beans are more common in northern and central regions.
Flor de mayo and flor de junio beans (pink and red varieties) are used in central and western Mexico.
Everyday Presence: Beans appear at almost every meal in some form: whole (de la olla), mashed and fried (refritos), in soups, or as a filling for tamales and tacos.
Symbol of Home Cooking: Even with modern diets shifting, beans remain a symbol of comfort, tradition, and Mexican identity.
Beyond Mexico
Mexican beans influenced cooking across Latin America and eventually the world. Dishes like chili con carne, Tex-Mex refried beans, and even Brazilian feijoada all trace roots back to the bean traditions of Mexico and Central America.
Why Beans Matter in Mexican Food Culture
Nutrition: Together with corn, beans have nourished Mexico for millennia, keeping populations strong without reliance on meat.
Tradition: Cooking beans slowly in a clay pot (olla de barro) with simple seasonings remains a cultural touchstone.
Identity: Ask almost any Mexican family, and beans will be part of their food memories.
Quiz
1. Which ingredient provides the main source of plant-based protein in Smushie Beans?
a) Chorizo
b) Black beans
c) Manchego cheese
d) Corn chips
2. Why are beans traditionally soaked overnight before cooking?
a) To enhance flavor only
b) To reduce cooking time and improve digestibility
c) To make them sweeter
d) To remove protein
3. The “Three Sisters” in Mesoamerican agriculture refers to:
a) Beans, corn, and squash grown together
b) Chorizo, lard, and garlic
c) Onion, tomato, and chili
d) Rice, beans, and tortillas
4. Which region of Mexico is black beans most commonly associated with?
a) Northern Mexico
b) Southern Mexico
c) Baja Peninsula
d) Central Mexico
5. Which step in making Smushie Beans creates the creamy, smooth texture?
a) Sautéing the chorizo
b) Smushing the beans after cooking
c) Topping with Manchego cheese
d) Adding corn chips
6. Which ingredient contributes the most saturated fat to this dish?
a) Black beans
b) Chorizo
c) Onion
d) Garlic
7. What mineral is particularly abundant in black beans?
a) Iron
b) Vitamin C
c) Sodium
d) Vitamin B12
8. How can this dish be made healthier without losing flavor?
a) Use low-sodium broth and leaner chorizo
b) Add more lard
c) Use extra cheese
d) Fry corn chips in lard
9. Why do beans and corn eaten together provide a complete protein?
a) Beans contain all amino acids on their own
b) Corn complements the amino acid profile of beans
c) Both are high in fat
d) Both contain calcium
10. What is a traditional way to serve Smushie Beans for added texture and visual appeal?
a) Blend beans completely and serve plain
b) Top with shredded cheese and stick corn chips upright
c) Serve beans cold
d) Add sugar to the beans
Answer Key
1. b) Black beans – Primary plant-based protein in the dish.
2. b) To reduce cooking time and improve digestibility – Soaking softens beans and helps digestion.
3. a) Beans, corn, and squash grown together – The “Three Sisters” planting method.
4. b) Southern Mexico – Black beans are most common in southern regions like Oaxaca and Yucatán.
5. b) Smushing the beans after cooking – Creates the creamy, smooth texture.
6. b) Chorizo – Adds the most saturated fat.
7. a) Iron – Black beans are rich in iron, magnesium, and folate.
8. a) Use low-sodium broth and leaner chorizo – Reduces sodium and fat while keeping flavor.
9. b) Corn complements the amino acid profile of beans – Together they form a complete protein.
10. b) Top with shredded cheese and stick corn chips upright – Traditional presentation adds texture and visual appeal.
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