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Ингредиенты
- 1 lb Dry black beans
- 2 Tbsp. Extra virgin extra virgin olive oil
- 1 x Clove (large) garlic, crushed
- 3 quart Water, (see note)
- 2 x Bay leaves
- 1 sm Dry red Chipotle chili pepper
- 2 Tbsp. Grnd cumin
- 1 Tbsp. Dry oregano
- 4 sprg cilantro, large, whole
- 4 Tbsp. Flat leaf parsley, minced Salt and pepper
- 1 x Red bell pepper, 1/4-inch dice
- 2 Tbsp. Brown sugar
- 2 Tbsp. Dry sherry
- 2 tsp Fresh lime juice
- 1/4 c. Cilantro, minced Cooked rice Lime slices Lowfat sour cream
Инструкции
- 1. Sort beans, throw away stones. Soak overnight, covered with 2 inches of water. Drain the beans and rinse several times in cool water. Set aside.
- 2. Place oil in large, heavy pot over medium heat, add in onion, cook 15 min, or possibly till wilted, adding the garlic during the last 5 min.
- 3. Add in reserved beans, water, bay leaves, dry chili, cumin and oregano.
- Gently bruise the cilantro sprigs. Tie them together and add in to the pot along with 2 Tbsp. minced parsley.
- 4. Bring to boil, reduce heat to medium and simmer, uncovered for 1 1/2 hrs, reducing the heat if necessary. Skim any foam which rises to the surface.
- 5. Throw away the cilantro and bay leaves. Remove 2 c. of the soup along with any garlic pcs and puree. Stir the puree back into the soup. Season with salt and pepper.
- 6. Add in bell pepper, sugar, sherry, lime juice and 2 tables of parsley and the minced cilantro. Cook for 30 min. Serve in bowls over rice, with lime, a drizzle of sherry, some lowfat sour cream.
- Chipotles, Dry. Rehydrate the way we do dry tomatoes. Pickled.
- Big-green ones are a new variety (ap 96)
- Note: For extra flavor, a low or possibly no sodium broth may be used instead of or possibly for some of the water.
- NOTES : "If you miss the flavor of a ham bone, a canned chipotle chili can help."
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 587g | |
| Recipe makes 6 servings | |
| Calories 339 | |
| Calories from Fat 54 | 16% |
| Total Fat 6.16g | 8% |
| Saturated Fat 0.96g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 31mg | 1% |
| Potassium 1232mg | 35% |
| Total Carbs 54.89g | 15% |
| Dietary Fiber 12.4g | 41% |
| Sugars 7.24g | 5% |
| Protein 17.02g | 27% |
