Spicy Black Beans and Tomatoes
This is very low-fat and filling dish. Serve it over brown rice or couscous, scoop it up with baked tortilla chips, or wrap it up in a tortilla.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Makes 4 cups
1/4 cup vegetable broth, if needed
1/2 small onion, diced
2 garlic cloves, minced
1/2 tsp ground cumin
1/2 tsp crushed red pepper flakes
1/4 tsp chili powder
3 cups cooked or canned black beans, rinsed and drained
2 cans (14.5 ounces each) diced tomatoes, drained, or 3 cups diced fresh
tomatoes
2 T fresh or canned minced green chilies
1/4 cup minced fresh cilantro or parsley
PER SERVING: 254 calories; 1.3 g fat; 0.3 g saturated fat; 4.5% calories from fat; 0 mg cholesterol; 14.7 g protein; 49 g carbohydrate; 10.6 g sugar; 11.6 g fiber; 902 mg sodium; 177 mg calcium; 5.9 mg iron; 23.1 mg vitamin C; 269 mcg beta-carotene; 1.8 mg vitamin E
Methods/steps
Cook the onion and garlic in a skillet adding a little broth to keep it from sticking. Cook and stir until tender; about 10 minutes.
Add the cumin, crushed red pepper flakes, and chili powder and cook and stir for 2 minutes.
Add the black beans, tomatoes, and green chilies. Lower the heat and simmer, stirring occasionally, for about 20 minutes, or until the mixture has thickened slightly.
Stir in the cilantro and serve.
Stored in a covered container in the refrigerator, leftover Spicy Black
Beans and Tomatoes will keep for up to 2 days.
Add the cumin, crushed red pepper flakes, and chili powder and cook and stir for 2 minutes.
Add the black beans, tomatoes, and green chilies. Lower the heat and simmer, stirring occasionally, for about 20 minutes, or until the mixture has thickened slightly.
Stir in the cilantro and serve.
Stored in a covered container in the refrigerator, leftover Spicy Black
Beans and Tomatoes will keep for up to 2 days.
Additional Tips
For directions to cook the black beans, see the Bean Cooking Chart.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
 |
|
Created by KatherineL
Adding peas to this guacamole lowers the fat content and it still tastes great!
|
