Spicy Black Beans and Tomatoes

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Spicy Black Beans and Tomatoes
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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.

Yields: 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

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


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.

Additional Tips

For directions to cook the black beans, see the Bean Cooking Chart.