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Black Beans with Rice
A delicious Caribbean favorite that’s made with very little added fat.
1lb black beans, dry
7C water
1 medium green pepper, chopped
1 1/2 C onion, chopped
1T vegetable oil
2 bay leaves
1 clove garlic, minced
1/2t salt
1T vinegar (or lemon juice)
6C rice, cooked in unsalted water
1 4 oz jar sliced pimento, drained
1 lemon, cut into wedges
1. Pick through beans to remove 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. Cover and boil for 1 hour.
3. Reduce heat and simmer, covered, for 3 to 4 hours or until beans are very tender. Stir occasionally, and add water if needed.
4. Remove and mash about one-third of the beans. Return to pot. Stir and heat through.
5. When ready to serve, remove bay leaves and stir in vinegar or lemon juice.
6. Serve over rice. Garnish with sliced pimento and lemon wedges.
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Yield: 6 servings
Serving size: 8 oz
Each serving provides 508 calories, 4 g total fat,
1 g saturated fat, 0 mg cholesterol,
206 mg sodium, 14 g total fiber,
21 g protein, 98 g carbohydrates, and 852 mg potassium.
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