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Basic Caribbean Black Beans

If you're looking for some ideas to stay on track with your healthier new years resolutions, we've got the perfect quick dish for you. Beans are a delicious and inexpensive way to work healthy nutrients into your diet. They're filling, low in fat and packed with fiber. This recipe features black beans, simmered with tomatoes, onions, peppers and aromatic cumin for a distinct Caribbean flavor.  Consuming foods high in dietary fiber, like beans, can help decrease one's risk for developing colorectal cancer. Serve over brown rice for an easy dinner and save leftovers for a quick lunch later.

Ingredients:

1 Tbsp. olive oil
1 large onion, chopped medium
1/2 green bell pepper, diced
1/2 red bell pepper, diced
2 cloves garlic, minced
2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted)
2 (16 oz.) cans no added salt black beans, undrained 1/2 tsp. cumin
1/2 tsp. oregano
1/4 tsp. sage
Cayenne or crushed red pepper, to taste
1/4 cup finely chopped fresh cilantro

(As always, for the healthiest recipe, use organic content whenever possible.)

Instructions:

1. Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently. Add tomatoes and continue to sauté for an additional 2 minutes.

2. Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently.

3. Sprinkle cilantro over beans and serve.

Makes 6 servings.

Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 
9 g protein, 8 g dietary fiber, 20 mg sodium

To see even more healthy recipes, click HERE.

 

   

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.