4HB Beans. With flavor too …

One of the big challenges of the Four Hour Body diet is the beans.  This is a great, easy, recipe that makes these flavorful and compatible with a lot of different kinds of dishes.

One can each of black and white beans makes this look a lot better. (and looks count!)


  • One medium brown onion, diced small
  • One tablespoon minced garlic (or two cloves, minced)
  • One can each, black and white beans, low sodium if available (I use S&W)
  • 1/3 cup roasted red peppers (about 1/2 jar) diced small plus liquid from 1/2 bottle.
  • Two tablespoons mild (cheap) balsamic vinegar
  • Salt and Pepper to taste

Add the liquid out of the red pepper bottle for a little more flavor.


There are two keys to this recipe.  Let the onions saute long enough to begin to brown.  You want that flavor in the dish when it’s ready.  The other is the liquid in the jar of roasted red peppers.  It has a ton of flavor.

Saute onions on medium heat until well carmelized – about ten minutes.  Add a healthy pinch of salt to help them along. (you need to use lower heat so the onions have a chance to give up their liquids before they begin to brown, otherwise they’ll just burn).  Add the garlic and saute until fragrant.  Add a few grinds of black pepper.  Add the roasted peppers and saute to evaporate some of the liquid in the peppers.  (Do not pour the liquid from the jar yet).

Add the two cans of beans. I use the liquid in the cans.  Some people prefer to rinse them.  If that’s you, knock yourself out.  If you do this add about 3/4 can of water and stir to combine.  Add the liquid reserved from the peppers and the balsamic. Bring to a slow boil stirring frequently (it will stick to the bottom of the pot).  Reduce heat to low and let simmer to cook off some of the liquid.  Once the consistency is right for you put the lid on the pot and reduce heat to simmer.  The longer these cook, the more tender and less “beany” the dish will taste.

Dunbars is a great, ubiquitously available brand.


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