lisalewis@firstplace
December 7th, 2006, 11:00 AM
Serves: 4
Ingredients:
1/2 lb. dried black beans, rinsed and picked over
1 qt. water
1 Tbsp. olive oil
1 cup chopped onions
1/2 cup chopped green pepper
1 Tbsp. minced garlic
1/2 tsp. cumin
1/2 tsp. dried oregano
1/4 tsp. dry mustard
1 Tbsp. lemon juice
2 Tbsp. minced green onion
Directions:
Soak beans in water in a large pot for at least 8 hours or overnight (place in refrigerator to soak). After soaking, drain beans and place them in 1 qt. fresh water. Bring to a boil, lower heat, cover, and simmer for 2 hours until beans are tender. Heat oil in saucepan over medium high heat. Add onions and sauté for 5 minutes. Add green pepper and sauté another 3 minutes. Add remaining ingredients. Add about 3/4 cup hot liquid from the simmering beans, cover, and simmer onion mixture for 10 minutes. Add onion mixture to beans and continue to cook for 1 hour. To serve, top with minced green onions.
Exchanges: 1 bread, 1/2 meat, 1 vegetable, 1 fat
Nutritional Information Per Serving: 250 Calories; 4g Fat (15.3% calories from fat); 13g Protein; 42g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 13mg Sodium.
Ingredients:
1/2 lb. dried black beans, rinsed and picked over
1 qt. water
1 Tbsp. olive oil
1 cup chopped onions
1/2 cup chopped green pepper
1 Tbsp. minced garlic
1/2 tsp. cumin
1/2 tsp. dried oregano
1/4 tsp. dry mustard
1 Tbsp. lemon juice
2 Tbsp. minced green onion
Directions:
Soak beans in water in a large pot for at least 8 hours or overnight (place in refrigerator to soak). After soaking, drain beans and place them in 1 qt. fresh water. Bring to a boil, lower heat, cover, and simmer for 2 hours until beans are tender. Heat oil in saucepan over medium high heat. Add onions and sauté for 5 minutes. Add green pepper and sauté another 3 minutes. Add remaining ingredients. Add about 3/4 cup hot liquid from the simmering beans, cover, and simmer onion mixture for 10 minutes. Add onion mixture to beans and continue to cook for 1 hour. To serve, top with minced green onions.
Exchanges: 1 bread, 1/2 meat, 1 vegetable, 1 fat
Nutritional Information Per Serving: 250 Calories; 4g Fat (15.3% calories from fat); 13g Protein; 42g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 13mg Sodium.