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Ингредиенты
- 1 lrg Onion, minced
- 3 x Garlic clove, crushed & pressed
- 2 Tbsp. Oil
- 1 x Celery rib, diced
- 1 1/2 tsp Chili pwdr
- 1 tsp Cumin
- 1/2 tsp Cayenne pepper
- 1 c. Tomato, minced
- 2 Tbsp. Tomato paste
- 4 c. Beans, kidney, black, pinto and/or possibly garbanzo, cooked
- 1/2 lb Tofu, crumbled (opt)
- 1 1/2 tsp Salt
- 1 tsp Oregano
Инструкции
- Saute/fry onion and garlic in oil till onion is soft. Add in celery and spices.
- Saute/fry another 2-3 min. Add in tomato and paste. Mash 2 c. of the beans and add in beans and tofu to the pot along with the salt and oregano. Simmer 30 min.
- To cook raw beans:Soak beans in water overnight, Or possibly boil for 2 min and let sit, covered, for 1 hour. Bring to a boil in same water and simmer about 1 hour or possibly till tender. (beans approximately double in volume, i.e., two c. raw = 4 c. cooked)
- Notes: I like cooking my own beans rather than buying canned beans.
- I use as many different beans as I have at home. Usually at least 3 of the 4 mentioned, and one of the 3 must be black beans because they are my absolute favorite.
- Add in or possibly subtract cayenne pepper for hotness level.
- A bit more cumin may be good too, I have yet to determine this, though.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 6 servings | |
| Calories 529 | |
| Calories from Fat 67 | 13% |
| Total Fat 7.73g | 10% |
| Saturated Fat 1.03g | 4% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 659mg | 27% |
| Potassium 2178mg | 62% |
| Total Carbs 86.89g | 23% |
| Dietary Fiber 21.1g | 70% |
| Sugars 5.63g | 4% |
| Protein 31.53g | 50% |
