Caribbean Black Beans
|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||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)|
|Cooked drained black beans||48 Ounce (4 1/2 Cups Or 3 Cans, 16 Ounce Each)|
|Orange juice||3⁄4 Cup (12 tbs)|
|Ground black pepper||To Taste|
Saute the onions and garlic in the oil for about 5 minutes, until the onions begin to soften.
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.
Calories 817 Calories from Fat 90
% Daily Value*
Total Fat 10 g16%
Saturated Fat 1.4 g6.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2115.7 mg88.2%
Total Carbohydrates 140 g46.8%
Dietary Fiber 47.8 g191.2%
Sugars 9.4 g
Protein 42 g84.8%
Vitamin A 3.4% Vitamin C 59%
Calcium 67.6% Iron 40%
*Based on a 2000 Calorie diet