Cuban Black Bean Stew Recipe
Recipe Ingredients
1 lb black beans, uncooked
1 cup onion, chopped
1 tbsp butter
4 cup water
1 bouillon cube, beef
12 oz cooked lean ham
2 bay leaves
1/2 tsp thyme
1/2 tsp oregano
1/2 tsp salt
1 whole dried red pepper
1 cup chopped bell pepper
1/3 cup dark rum (optional)
1 cup sour cream (optional)
Recipe Preparation
Sort and soak beans overnight; drain and discard soak water. In a
4-quart pot, saute onion in butter until tender but not browned. Add
soaked beans, 4 cups water, bouillon cube, ham (cut into chunks), bay
leaves, thyme, oregano, salt and pepper. Bring to a boil, reduce
heat. Cover and simmer until beans are tender, 1 to 1-1/2 hours.
Remove 1 cup of beans from pot and mash with a potato masher or fork.
Add mashed beans back into pot and stir to thicken. Remove ham
chunks and dice. Remove bay leaves and red pepper, if used and
discard. Add diced ham, green pepper and rum to beans. Cover and
simmer for 15 minutes. Serve beans over rice and top with sour cream
if desired.
Servings: 4
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Food Tips of the Week
Diet hints and tipsIn deciding on a diet, it is essential to attempt to lower your consumption of fat, salt and refined carbohydrates.
Some reduced carb diet tips:
* Dietary fiber is essential Reducing the carbohydrates in your meals often results in fiber reduction also. Look at low carb recipes that are high in fiber to restore the balance.
Foods containing allyl sulfides
( includes pickled shallots, onions and welsh onion)
The onion family is rich in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer.
Even though there is very little scientific evidence obtainable, allyl sulphides are also thought to help with antiinflammatory effect, high blood pressure and diabetes.
Foods containing allyl sulfides are also low in calories, so should be a part of every diet system.
Cuban Black Bean Stew Recipe from the Recipes-4U Cookbook
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