Rich with soluble fiber.
Is that enough motivation to prepare this recipe tonight?
Okay, how about the fact that each serving runs around 495 calories
with 21 grams of protein in it an only 3 grams of fat?
Okay, so it's starting to sound better than chewing cardboard.
If you've never tried Black Beans and Rice, now is the time.
You can cheat a little on the recipe by purchasing prepared black
beans in the can, or you can quick-soak the beans in a crock pot
to reduce the over-night preparation time, but it still takes 5-hours
on a high-heat setting.
Makes 7 Cups
Soak beans in cold water overnight making sure all beans are covered
by 2-inches of water.
- 1 lb. Dried Black Beans (3 cups); Picked Over and Rinsed
- 8 cups Water
- 6 Cloves Garlic; Crushed
- 2 Tbs. Dried Oregano
- 1 Bay Leaf
- 2 tsp. Olive Oil
- 1 Large Onion; Chopped
- 1 Red Bell Pepper; Chopped
- 1 Tbs. Ground Cumin
- 1 Jalapeno Pepper; Seeded and Chopped
- 2 Tbs. Balsamic Vinegar
- 1 tsp. Salt
- Freshly Ground Black Pepper to Taste
- 2 cups Long-Grain White Rice
- 1 Lime; Sliced into 8 Wedges
Drain and rinse beans.
Place in a large soup pot or Dutch oven.
Add 4 cups of water, garlic, oregano, and bay leaf.
Bring to a boil, then reduce heat to low. cover and simmer until beans
are tender, approximately 2-hours.
Drain beans and return to the pot or Dutch oven.
Heat olive oil in a large skillet over medium heat.
Add onion and pepper, cook, stirring occasionally until softened for
Add cumin and jalapeno, cook, stirring until softened for approximately
Stir onion mixture and vinegar into beans.
Season with salt and pepper to taste.
Meanwhile, in a medium saucepan, bring remaining 4 cups of water
and 1 tsp. salt to a boil.
Add rice, cover and reduce heat to low. simmer until rice is tender
and liquid is absorbed, approximately 15 to 20-minutes.
Serve the beans over the rice with lime wedges on the side of the
P.S. In our family, we add chopped raw onions and malt vinegar
to the top of our beans and rice...cuban style. mmmmm