Friday, March 13, 2009
Heres a fab quick recipe for black beans
Ingredients: 1 can black beans, little salt, paprika, a little chilli sauce, 1/2 chopped tomato, 2 cloves of garlic, 1/2 red or green pepper and 1/2 red onion, little tomato paste
1. Fry onions, garlic, chilli sauce - little, salt, pepper in canola oil, after a little while add tomato and tomato paste and let reduce down
2. Wash beans then add to pot
3. Simmer for 15 min
and its ready, great served with rice, scrambled egg and steamed vegetables. Also great with fried plantains!
Black beans are a great source of protein (15g/cup), fiber (15g cup), Iron (3.61mg/cup) and folate