Abenaki Corn and Beans

Abenaki Corn and Beans is a hearty and nutritious dish that combines the earthy flavors of corn and beans, honoring the traditional ingredients of the Paleo Indians. This comforting meal is both filling and enriching, perfect for a satisfying lunch or dinner.

Ingredients

• Dried corn kernels - 1 cup
• Dried black beans - 1/2 cup
• Water - 3 cups
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh cilantro - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the dried black beans in cold water and soak them overnight in a bowl with 2 cups of water.
2. The next day, drain the beans and place them in a pot with 3 cups of fresh water. Bring to a boil, then reduce to a simmer and cook for about 1 hour or until tender. Drain and set aside.
3. In a separate pot, add the dried corn kernels and cover them with water. Bring to a boil, then reduce to a simmer and cook for 30-40 minutes until the corn is tender. Drain and set aside.
4. In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
5. Add the minced garlic, cumin, salt, and black pepper to the skillet. Stir and cook for 1-2 minutes until fragrant.
6. Combine the cooked black beans and corn into the skillet with the onion and garlic mixture. Stir well to combine and heat through for another 5 minutes.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 340
• Protein: 12 g
• Carbs: 58 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 230 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from beans and corn, promoting satiety and digestive health.
• Contains healthy fats from olive oil, which can support heart health.

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