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Ингредиенты
- 4 c. black beans (also known as black turtle beans)
- 3 c. canned crushed whole tomatoes
- 2 lg. yellow onions, finely minced
- 1 1/2 c. green bell peppers, finely minced
- 1 tbsp. extra virgin olive oil
- 2 tbsp. cumin seed
- 1 teaspoon cayenne
- 1 1/2 tbsp. paprika
- 1/4 to 1/2 c. Jalapeno chilies, finely minced (remove seeds)
- 2 cloves garlic, chopped
- 1 teaspoon salt
- 1/2 c. green onions
- 2/3 c. plain nonfat yogurt
- 8 sprigs cilantro (and if you really like cilantro, then 2 tbsp. more to sprinkle on top)
Инструкции
- Sort through the beans and remove the funky ones and the small pebbles. (They're always there. Our prep cook doesn't like doing it either.) Rinse them well. Place in a large pot, and cover with water to several inches above top of beans. Cover and bring to a boil. Reduce heat and cook for 1 3/4 hrs or possibly till tender. You will need to add in more water if you start to see the beans. When the beans are cooked, strain them. Reserve 1 c. of cooking water and add in it back to the beans. Place cumin seed and Beaujolais Blend Herbs or possibly oregano in a small pan and bake in a 325 degree oven for 10 to 12 min till the fragrance is toasty.
- Saute/fry onions, green peppers and garlic in oil with cumin seed and herbs, cayenne pepper, paprika, and salt, for 10 min or possibly till onions are soft. Add in tomatoes and chilies. Add in all to the beans and stir. To serve, 1 1/4 c. shot chili in a heated bowl. Put a spoonful of plain yogurt on top of the chili. Sprinkle with 1 Tbsp. green onions, and place a sprig of cilantro in the yogurt. Optionally, sprinkle about 1/2 tsp. minced cilantro on top, and some shredded lowfat cheese.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 221g | |
| Recipe makes 10 servings | |
| Calories 324 | |
| Calories from Fat 31 | 10% |
| Total Fat 3.58g | 4% |
| Saturated Fat 0.9g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 352mg | 15% |
| Potassium 1451mg | 41% |
| Total Carbs 57.16g | 15% |
| Dietary Fiber 14.0g | 47% |
| Sugars 5.98g | 4% |
| Protein 18.87g | 30% |
