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Nutrition facts Serving size: 1 cup (622 grams) Servings per recipe: 6 Calories: 386 (29 from fat) Cholesterol: 0 milligrams Fat: 3 grams (1 saturated fat 0 trans fats) Protein: 12 grams Sodium: 206 milligrams  Total carbohydrate: 78 grams (9 fiber 2 sugars)


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Black beans with rice

This Latin favorite is a good source of fiber and protein.

Ingredients

1 pound dry black beans
7 cups water
1 medium green pepper, coarsely chopped
1½ cups chopped onion
1 tablespoon vegetable oil
2 bay leaves
1 clove garlic, minced (or more to taste)
½ teaspoon salt
1 tablespoon lemon juice (or vinegar)
6 cups white rice, cooked in unsalted water
1 lemon, cut into wedges

Directions

  1. Pick through beans and remove the bad ones. Soak beans overnight in cold water. Drain and rinse.
  2. In large soup pot or dutch oven, stir together beans, water, green pepper, onion, oil, bay leaves, garlic and salt. Boil, covered, for 1 hour.
  3. Reduce heat and simmer, covered, for 45 minutes or until beans are very tender. Stir occasionally and add more water if necessary.
  4. Remove about 1/3 of the beans, mash and return to the pot. Stir and heat through.
  5. Remove bay leaves and stir in lemon juice or vinegar when ready to serve.
  6. Serve over rice. Garnish with lemon wedges.



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Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462; Pregnancy & Parenting eMagazine, Mom and baby continuing to grow, Month 6

First published: 03/01/2005
Last updated: 10/27/2011

Reviewed by: Allina Health's Patient Education Department