Black Beans

La Food Works Recipie for Carrot Fennel SoupI love this recipe for black beans!  I’ve played with it over the years and it has become a staple in my family.  My children love it and if you notice, I’ve snuck some veggies into the blend to give it even more nutritional value.  Serve it with steamed rice for a complete protein.  Serving it with a green salad and some corn tortillas is a great way to have a Vegan Meatless Monday.

1 tablespoon  olive oil
1 garlic — minced
1 large  onion — chopped
1/2 green bell pepper — chopped
2 tablespoons  cilantro — chopped
1/2 teaspoon  ground cumin
1/4 teaspoon  dried oregano
2 15-ounce cans  black beans — drained
2 roma tomato — seeded and diced
salt and pepper — to taste

In large skillet, heat oil over medium-high heat. Add garlic and saute for 30 seconds.  Add onion and bell pepper and cook for 3 more minutes. Then add tomatoes and cook for about 2 more minutes.

Stir in cumin, oregano and black beans; mix thoroughly. Reduce heat to low and cook 10 to 15 minutes or until flavors combine.  Season with salt and pepper to taste.

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Per Serving (excluding unknown items): 121 Calories; 3g Fat (20.3% calories from fat); 6g Protein; 17g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 332mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Rose LeBoeuf
Interactive Culinary Team Building and Private Cooking Events
phone: 323-229-1966 or 310-288-0100
fax: 323-932-6370

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