Mexican-Style Black Beans

MAKES 2 TO 4 SERVINGS

There are a few beans out there that should be avoided due to high tyramine content, but black beans are thankfully not one of them. I was never a huge fan of them until I started to incorporate more vegetarian meals into our week, at which point I realized they’re incredibly important for both flavor and substance. This version is one of my absolute favorites. It pairs well with the Grilled Chipotle Steak Fajita Bowls (page 157) or with a little bit of Oaxaca or American cheese in a simple quesadilla. When shopping, look for low-sodium beans packed in water.

1 (15.5 ounce) can low-sodium black beans packed in water, not drained

1 small shallot, minced

¼ cup Vegetable Broth (page 80)

2 teaspoons distilled white vinegar

1 teaspoon garlic powder

½ teaspoon chipotle chile powder

½ teaspoon ground cumin

¼ teaspoon dried oregano

1 bay leaf

Kosher salt to taste

Roughly chopped fresh cilantro for garnish (optional)

In a small saucepan, stir together the beans and their liquid, shallot, broth, vinegar, garlic powder, chipotle powder, cumin, oregano, and bay leaf. Bring to a simmer over medium-low heat. Cook until warmed through, stirring often, 10 to 15 minutes. Season to taste with salt. Garnish with chopped cilantro, if desired, and serve warm.

EATING BEANS ON HYH Beans can be confusing on the HYH eating plan, especially since many low-tyramine migraine diets have different lists. This is where following one single elimination list comes in handy. Fava beans, lima beans, navy beans, and broad beans are the most tyramine rich, so it’s recommended to avoid those in the elimination stage.