I’d like to take some time to talk about beans and how wonderful they are.

Not only are they loaded with protein and fiber, but they are an excellent and inexpensive way to stay full. I always keep a can of beans around for a quick meal in a pinch, but dried beans are so much better and way less expensive.

Years ago, I was bogged down by the idea of how long it takes beans to cook. It just seemed kind of prohibitive because who has two hours to make dinner? Nobody I know, that’s for sure!

Then, I discovered crockpot beans and it totally changed my world. If you follow my column, you know that I’m a big proponent of making a large quantity of key ingredients at once, on the days you have time, and then using them throughout your week as your schedule gets crazy. This simple prep is a great way to save time, money, and pounds.

If you have potatoes already cooked, a dish full of beans, and some washed and rinsed carrots or broccoli, you can throw together a great healthy meal on the fly.

Crockpot black beans are now an essential for me in my weekly prep. I’ve been tossing them in salads, serving with greens and potatoes, and just heating up a small dish as a pre-workout snack.

Last week I even added 1 ½ cups millet and an extra cup of water about 1 ½ to 2 hours before they were done for a grain and bean combo variation. You can make this same basic recipe with any dried bean that has a long cook-time. I wouldn’t recommend lentils or navy beans since they cook pretty fast. Get creative and keep these satisfying legumes in stock!

Crockpot Black Beans

1 cup dried black beans, rinsed and drained
4 cups vegetable stock
1 tablespoon dried red bell pepper (kind of hard to find, so don’t worry if you have to omit)
½ tablespoon crushed red pepper flakes (adjust to desired spiciness!)
½ tablespoon dried onion flakes
1 ½ teaspoons sea salt
1 teaspoon cumin
½ teaspoon garlic powder
½ teaspoon paprika
1 bay leaf

1. Place all ingredients in a slow cooker on low and let cook for 6-8 hours. Stir occasionally if possible, if not no worries.
2. Stir and enjoy. Store in an airtight container in the refrigerator for a week.

Kat Barry, a St. Joseph, Michigan native, is owner of Kat’s Hot Cakes vegan catering, and co author of “The New Chicago Diner Cookbook: Meat Free Recipes from America’s Veggie Diner.” She also develops recipes for eHow.com, where you can find over 30 of her vegan instructional cooking videos. She is also a certified yoga instructor. Kat currently resides in Chicago, and in her free time she enjoys practicing yoga, sampling local spirits, listening to live music, and getting outdoors. Follow @katshotcakes on twitter. Kat can be reached via email at: kat@katshotcakes.com.