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January 10, 2012 | Issue 382

Stay on Track

Basic Caribbean Black Beans

It's been a little over a week since millions of Americans made resolutions to live healthier lives. If you're looking for some ideas to stay on track 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. AICR's expert report found that 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.

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.

  • 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

Directions

  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.

Grocery list

Oive oil
Onion
Green bell pepper
Red bell pepper
Garlic
Tomatoes
No added salt black beans
Cumin
Oregano
Sage
Cayenne or crushed red pepper
Cilantro

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Did You Know?

Beans were one of the first foods to be gathered and domesticated over 8000 years ago. They were found from South America to the Northern reaches of what is now the United States.

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