| Prep: 20 mins | Cook: 2 hrs – 3 hrs | Difficulty: Medium | Serves: 6 |
I’ve long held a special place in my heart for the Creole Black Beans and Rice with Filé Powder recipe. The dish not only reminds me of the zesty warmth of Southern cooking I grew up with, but also hints at the vibrant, spice-infused flavours from my Nigerian lineage. This particular recipe is an embodiment of my love for Afro-Southern fusion, melding familiar comfort with an exotic culinary adventure.
A Nostalgic Twist
Whilst preparing this recipe, the fragrant mix of herbs, including dried thyme and oregano, often transports me back to my childhood, where I would help my family in the kitchen whilst they prepared traditional Nigerian meals. Soon enough, the pleasant hum of the cayenne and black peppers kick in, reminiscent of the Southern influence in our cooking practices. This dish can be considered akin to classic Nigerian Jollof rice, or perhaps, a spicy Southern Jambalaya.
A Healthful Delight
The Creole Black Beans and Rice with Filé Powder is as kind to your health as it is to your taste palate. Black beans are a rich source of protein and fiber, which contribute to good digestive health and can help maintain a healthy weight. The colorful array of bell peppers and tomatoes not only add a burst of freshness, but also, are packed with antioxidants and vitamin C. Even the Filé powder, a staple in Creole cooking, has its roots in the sassafras tree and is known for its numerous health benefits, including anti-inflammatory properties and its ability to bolster the immune system. You can find more on the health benefits of black beans and onions on healthline and webmd, respectively.
This dish paired with a fresh Southern cornbread or an African braided bread can create an ideal, fulfilling meal for any time of the day. Not only does it satiate your taste-buds, but it also provides the body with the necessary fuel to carry on with your day, something I’m sure fellow busy bees can appreciate.
What You’ll Need
- 2 1/2 cups water
- 1 cup long grain rice
- 1 lb dry black beans
- 2 medium-size onions, finely chopped
- 4 cloves of garlic, minced
- 2 green bell peppers, diced
- 1 red bell pepper, diced
- 2 medium tomatoes, diced
- 1 tablespoon vegetable oil
- 2 bay leaves
- 1/2 teaspoon cayenne pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/2 teaspoon black pepper
- Salt to taste
- 2 teaspoons filé powder
- 2 green onions, sliced
- 1/4 cup fresh parsley, chopped
Method
Step One
To start with, soak the black beans in a large bowl overnight. Ensure that the beans are completely submerged in the water.
Step Two
Next, heat the vegetable oil in a large pot over medium heat. Add the onions, garlic, green bell peppers, and red bell pepper. Saute these ingredients until the onions become soft and translucent (for about 5 minutes).
Step Three
After that, drain the beans and add them to the pot. Also add the diced tomatoes, bay leaves, cayenne pepper, dried thyme, dried oregano, ground cumin, black pepper, and salt. Stir everything together until it’s well mixed.
Step Four
Pour the water into the pot and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 90 minutes, until the beans are tender. Make sure to stir occasionally during this time.
Step Five
While the beans are cooking, prepare the rice according to the package instructions.
Step Six
When the beans are ready, stir in the filé powder until it’s well combined. If the texture is too thick, you can add a little more water. Adjust the seasoning if necessary.
Step Seven
Finally, to serve, divide the rice among four plates, and top it with the beans. Garnish with green onions and fresh parsley before serving. Enjoy your homemade Creole Black Beans and Rice with Filé Powder!
