Healthy Bean Recipes

Ingredients:

3 cup dry black beans
1 tsp crushed garlic
1 tsp salt
1 hot red pepper (optional)
1 freshly ground black pepper
1 extra virgin olive oil
1 large yellow onion, minced

Instructions:

Rinse and sort the beans and bring to a boil in a large pot of unsalted
water. Simmer for about an hour, stirring occasionally and adding water
when needed. Cover and soak overnight. The next day, pour off the soaking
water and add enough fresh water to cover the beans. Bring to a boil again
and let simmer (stirring occasionally and adding water if needed) until
tender enough to eat. Strain, saving some of the pepper and red pepper. In
the bottom of a large saucepan, heat enough olive oil to coat the bottom of
the pan. Add the garlic mixture to the hot oil and stir once. Add the
minced onion and cook until the onion is slightly transparent. Add the
beans and some of the liquid and heat until hot enough to eat. Serve over
rice.

Nutritional Information Per Serving: Protein - 12 grams (24%);
Carbohydrates - 33 (68%); Fat - 2 grams (9%); Calories - 192; Sodium ~ 535
mg.; Cholesterol - 0 mg. Exchanges: 2 bread, 1 lean meat.

These recipes are from the back of "The Whole Story" a publication of the
Whole Foods Market... (March/April Issue)

Shared by Linda Martin

Servings: 8