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Recipe: Fermented Black Bean Dip

Do you have trouble eating beans? I know many people who do. Preparing beans properly makes a huge difference in how well they can be digested. I have a friend who can only eat beans if they are soaked prior to cooking. Soaking your beans is one great way to make beans digestible, fermenting them takes it up a notch! Fermenting will increase the nutrients, absorption of nutrients, and will promote growth of healthy flora in the intestine.
Step 1: Rinse your beans
rinsing beans in a steel pot
Step 2: Soak beans 8-12 hours

beans soaking in a glass jar

Step 3: Cook your beans in a crock pot on low for 6-8 hours. I like to add onion, garlic cloves, and jalapenos to my beans.

black beans in slow cooker with garlic and jalepeno

Step 4: When your beans are done cooking, let them cool a bit. You can use a potato masher to mash your beans or process them in a food processor. Add 1 tablespoon of salt and four table spoons of whey to bean mixture. At this point, I like to add some of my favorite spices like cayenne, cumin, onion powder, and garlic powderr.
nearly completed black bean mixture
Step 5: Pour your bean mixture into a two quart glass jar and cover tightly. Leave in dark place for three days. Refrigerate after opening.

Note: MAKE SURE YOU HAVE AN INCH OF SPACE BETWEEN BEANS AND TOP OF JAR!

 

jar of fermented black beans

 

I didn’t leave enough space… and well, there was an explosion when I opened my jar. These work great as a dip, but you can also use them in place of refried beans in your meals. Enjoy!

Fermented Black Bean Dip
 
Author:
Ingredients
  • black beans
  • Desired flavorings, such as onion, garlic cloves, and jalapenos to my beans.
  • 1 tablespoon of sea salt
  • 4 tablespoons of whey
  • Desired flavoring spices, such as cayenne, cumin, onion powder, and garlic powder.
  • Equipment
  • Crock pot
  • Two quart glass jar
Instructions
  1. Rinse your beans
  2. Soak beans 8-12 hours
  3. Cook your beans in a crock pot on low for 6-8 hours. I like to add onion, garlic cloves, and jalapenos to my beans.
  4. When your beans are done cooking, let them cool a bit. You can use a potato masher to mash your beans or process them in a food processor.
  5. Add 1 tablespoon of sea salt and four table spoons of whey to bean mixture. At this point, I like to add some of my favorite spices like cayenne, cumin, onion powder, and garlic powder.
  6. Pour your bean mixture into a two quart glass jar and cover tightly. Leave in dark place for three days. Refrigerate after opening.

 

This post is linked to:
Tuesday Twister at GNOWFGLINS
Slightly Indulgent Tuesdayat Simply Sugar and Gluten Free

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About the author: Hi! I’m Tiffany – aka Coconut Mama. I’m a real food mama of three coconut babies. I’m passionate about traditional and healing foods. As a true believer in the health benefits of coconut, I use coconut products in all my recipes. You can download my free Coconut Flour Recipes E-book here. Thanks for stopping by!
31 comments… add one
  • Amber March 5, 2017, 11:57 am

    Hi I’m not sure how old this post is hopeful I get a response 🙂
    I absolutely can not do the whey (intolerant to milk products) is there a good sub? Could I use a bit of non-dairy yogurt from our homemade batch? what do you think?

    Reply
  • Kristine December 9, 2013, 2:16 pm

    How much do the beans need to cool before adding the whey?

    Reply
  • Gabriela August 19, 2013, 5:09 pm

    How much beans? Dry

    Reply
  • annalise Kylene Gerbasi August 19, 2011, 3:12 pm

    Ok, my beans will be 'ready' to try tomorrow! I was wondering if you end up 'skimming' off the top of them, as there is a bit of gray mold that has grown in spots here and there. I think it is just because the head space (air) in the jar gives bacteria a chance to grow? I know what is underneath that 'top layer' should be safe, tho, as I do see micro bubbling all throughout. Thoughts, tho? Have you had that happen with yours? I have not opened it since I jarred it and put it in my cabinet to ferment.

    Reply
  • Tiffany - The Coconut Mama August 17, 2011, 7:49 am

    Yes, taste as you go! Remember, when these are fermented the flavor changes and becomes more sour. You can still add more seasoning after you've fermented too.

    Reply
  • annalise Kylene Gerbasi August 17, 2011, 6:37 am

    and you add in more onion ad garlic flavor even still? i am cooking these as i type, so just wondering. i guess you can taste test before you 'put up'? thanks!

    Reply
  • Tiffany - The Coconut Mama August 16, 2011, 3:58 pm

    @Annalise – I usually discard the onion, but leave in the garlic and jalapeño's.

    Reply
  • annalise Kylene Gerbasi August 16, 2011, 2:54 pm

    do you leave in the garlic and onion when it comes time to blend everything up?

    Reply
  • Krista April 15, 2011, 7:58 pm

    Nicole- I'm not sure if the grains would survive processing, but I don't have any evidence for that. I just stir them in, but wait for the beans to cool because once I killed my grains by stirring them in too early. 🙁

    I don't remove them, I rather like the sensation of eating water kefir grains. And play around with how much grains you need, the more grains the quicker the ferment. I always use 2-3 teaspoons for about 1.5 quarts.

    Reply
  • Nicole Olsen April 15, 2011, 1:27 pm

    Krista- I am very curious about the dairy free version. 2 tsp of kefir grains? Do you just throw them in and mix it round? Or do you process them up? Do you remove them?? 🙂 Thank you!

    Reply
  • Krista March 6, 2011, 6:55 pm

    I wnate dto add that I make this fairly frequently and once my kids (3 and 1) got used to it they LOVE it. It's also so good stirred into scrambled eggs (after cooking) and topped with salsa.

    Reply
  • Tiffany - The Coconut Mama January 28, 2011, 7:22 pm

    It should smell…..fermenty. Not like garbage. How old is the whey your using? It will have a gentle sour taste and smell.

    Reply
  • Tiffany - The Coconut Mama January 28, 2011, 7:22 pm

    It should smell…..fermenty. Not like garbage. How old is the whey your using? It will have a gentle sour taste and smell.

    Reply
  • bioluminescence January 28, 2011, 6:56 pm

    Yeah, smells sort of garbagy. For lack of a better description. Like rot. There's a little bit of light Bringing it to playgroup today for my Weston Price friends to sniff.

    Reply
  • Megan Felt January 26, 2011, 2:17 pm

    I just opened the fermented beans, having followed your recipe, and they smell sour. My mom, I had made them to enjoy with, is worried they are rancid. I want to try them, but don't want to get sick. Any good way of knowing if things went well.
    How do I know they successfully fermented?
    Thanks

    Reply
  • bioluminescence January 23, 2011, 9:27 am

    You give specific amounts of everything but beans! I'm assuming a small bag? I'm starting my crock pot now & plan to use 1/2 for taco bowls and half for dip.

    Reply
  • Krista January 20, 2011, 12:24 am

    So good! I just finished a quart of this stuff today. It was my first time making it. Since my baby girl is sensitive to dairy (it makes her wheeze) I used 1/4-1/2 cup water kefir plus about 2 teaspoons water kefir grains. It fermented in less than 24 hours and was super yummy. Thanks for the recipe!

    Reply
  • Tiffany - The Coconut Mama July 15, 2010, 7:31 am

    Anonymous – I drained most of the liquid off, then added some back in to achieve the consistency I wanted.

    Reply
  • Anonymous July 14, 2010, 4:07 pm

    I have one question, did you process your beans with the cooking liquid or did you drain then first. I drained mine but they look a lot drier than yours do.

    Reply
  • Tiffany - The Coconut Mama June 30, 2010, 2:36 pm

    Yes you can. The sprouting and cooking time will be different, depending on the type of legume, but the process is the same.

    Reply
  • Anonymous June 30, 2010, 10:57 am

    Can you use this process with any beans??

    Reply
  • Tiffany - The Coconut Mama June 18, 2010, 7:39 am

    Hi Wardeh! They have a sour taste. I've been adding hot sauce to them to cover it up. My husband hasn't said a thing to me. He usually won't eat any of my fermented/cultured foods.

    Reply
  • Wardeh @ GNOWFGLINS June 16, 2010, 8:32 am

    I'm really curious what these taste like? It looks amazing and I'm so intrigued. I've never done a fermented bean recipe before. I laughed seeing your jar – that happens to me all the time with ferments, even if I leave enough head room. Thanks for sharing in the Tuesday Twister!

    Reply

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