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SUBJECT: HEALTHY COOKING

Black Beans with Rice

A delicious Caribbean favorite that combines two vegetables to obtain a complete protein ...substitute red beans for a New Orleans flavor...

1 lb dry black beans
7 C water
1 medium green pepper, coarsely chopped
1 1/2 C chopped onion
1 Tbsp oil
2 bay leaves
1 clove garlic, minced
1/2 tsp salt
1 Tbsp vinegar (or lemon juice)
6 C hot cooked rice
1 4-oz jar sliced pimiento, drained
1 lemon, cut into wedges

Clean and pick over beans. Soak beans overnight in cold water. Drain and rinse. In dutch oven stir together beans, water, green pepper, onion, oil, bay leaf, garlic, and salt. Cover and boil I hour. Reduce heat and simmer, covered, 3 to 4 hours or until beans are very tender. Stir occasionally and add water if needed. Prepare rice according to package directions, omitting salt. Remove about 'A of beans, mash and return to pot. Stir and heat through. Remove bay leaves and stir in vinegar or lemon juice when ready to serve. Serve over rice. Garnish with sliced pimiento and lemon wedges.

6 servings, Nutrients per Serving:
Calories: 561
Total fat (gms): 4
Saturated fat (gms): 1
Polyunsaturated fat (gms): 2
Cholesterol (mgs): 0
Sodium (mgs): 193

SOURCE: National Heart Lung and Blood Institute



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