Recipe of the Month - February 2011

Simple Black Beans



Ingredients:

WAC Fun Food Fact

Many people do not get enough fiber.  It is recommended that we get 25-35 grams of fiber per day.  With nearly 8 grams per serving, this delicious bean dish really helps you get what you need.  Did you know that as you increase your fiber intake, you must also be careful to increase your water intake to keep your digestion flowing smoothly? 
 

  • 1 tablespoons olive oil
  • 1 cup chopped onion
  • cup finely chopped red bell pepper
  • teaspoon brown sugar
  • 3 cloves garlic, minced
  •   teaspoon freshly ground pepper
  • teaspoon ground cumin
  • cup water
  • 2 (15-ounce) cans reduced-sodium black beans, undrained


Directions:

1. Heat oil in large Dutch oven over medium heat.
 
2. Add onion and bell pepper to pan; cook 5 minutes or until tender, stirring occasionally. 

3. Stir in sugar, garlic, black pepper, and cumin; cook 1 minute, stirring constantly. 

4. Stir in cup water and beans; bring to a boil. 

5. Partially cover, reduce heat, and simmer 30 minutes or until slightly thick, stirring frequently. 

6. Remove from heat.  Serve over rice, if desired.


Nutritional Information:


Each Serving:   6 servings (serving size:  2/3 cup)

Per Serving: Calories 128; Fat 3.6g (sat 0.3g); Protein 6.2g; Carb 23.3g; Fiber 7.6g; Iron 2.2mg; Sodium 294mg; Calcium 58mg