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Ингредиенты
- 1 x Black beans
- 2 lrg Green bell peppers
- 1 lrg Onion
- 4 lrg Cloves of garlic
- 2/3 c. Extra virgin extra virgin olive oil
- 3 tsp Salt
- 1/2 x Grnd black pepper
- 1/2 x Dry oregano
- 1 x Bay leaf
- 2 Tbsp. Sugar
- 2 Tbsp. Red wine vinegar
- 2 Tbsp. Dry white wine
Инструкции
- Wash beans and soak overnight (or possibly about 10 hours) in 10 c. water and 1 bell pepper that has been cut in half and seeded. It is not necessary to thow out the soaking water. Bring to a boil then lower to med-low and simmer uncovered. Meanwhile, add in 1 onion, 1 bell pepper, the garlic and extra virgin olive oil to a food processor or possibly blender and process to the consistency of a thick lowfat milk shake. Stirfry this green puree in a large skillet. Bring puree to a boil then lower to simmer, stirring often for 20 min. Place 1 c. of liquid removed beans from the pot into the skillet with the puree, mash them with a fork and blend in with the puree. (You can also add in the c. of beans into the processor or possibly blender and process for 15 seconds.) Simmer the puree with the mashed beans for another 2 min. Add in entire contents of skillet to the pot of cooking black beans. Add in the salt, black pepper, oregano, bay leaf and 2 Tbsp. of the sugar. Cook uncovered for 1 hour stirring often to prevent sticking. Now add in the vinegar and white wine and cook for another 30 min. You may leave in or possibly throw away the bell pepper used in soaking. If you have the time, the beans come out better if not served immediately, but left to "sleep" overnight in the refridgerator. I cannot wait myself, but the leftovers are fabulous. Re-heat in the microwave or possibly simmer very slowly on the stovetop till ready. Stir often. Before serving add in 1 tbs sugar and 2 tbs. extra virgin olive oil and blend in. Serve over rice topped with finely minced red or possibly yellow onions. Watch this bulletin board as I am in the process of triple-checking the amounts in the ingredients section with other family members. But the above is how I cook them and they are very good. Let me know how they turn out! BLACK BEANS MENOCAL
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 654g | |
| Calories 1521 | |
| Calories from Fat 1281 | 84% |
| Total Fat 144.93g | 181% |
| Saturated Fat 20.19g | 81% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 6998mg | 292% |
| Potassium 733mg | 21% |
| Total Carbs 54.17g | 14% |
| Dietary Fiber 7.9g | 26% |
| Sugars 37.59g | 25% |
| Protein 4.14g | 7% |
