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Caribbean Black Beans Recipe
|Chopped onions||1 1⁄2 Cup (24 tbs)|
|Garlic||3 Clove (15 gm), minced or pressed|
|Olive oil||2 Tablespoon|
|Grated fresh ginger root||1 Tablespoon|
|Fresh thyme/1/2 teaspoon dried thyme||1 Teaspoon|
|Ground allspice||1⁄2 Teaspoon|
|Cooked black beans||48 Ounce, or canned, drained (Use 3 Cans, 16 Ounce Each Or 4 1/2 Cups)|
|Orange juice||3⁄4 Cup (12 tbs)|
|Ground black pepper||To Taste|
Calories 562 Calories from Fat 90
% Daily Value*
Total Fat 10 g16%
Saturated Fat 1.4 g6.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 925 mg38.5%
Total Carbohydrates 95 g31.7%
Dietary Fiber 33.6 g134.5%
Sugars 6.6 g
Protein 25 g50.8%
Vitamin A 3.4% Vitamin C 59%
Calcium 25.1% Iron 24.2%
*Based on a 2000 Calorie diet
Add the ginger, thyme, and allspice and saute, stirring often to prevent sticking, until the onions are very soft, for about 5 more minutes.
Stir in the beans and orange juice and cook on low heat for about 15 minutes, stirring occasionally, until the mixture thickens slightly.
Use a heat diffuser or a double boiler if necessary to prevent scorching.
Mash a few of the beans with the back of a spoon for a thicker consistency.
Add salt and pepper to taste, and serve.