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Ингредиенты
- 1 c. Dry black beans, soaked
- Â Â Overnight and liquid removed
- 4 c. Water
- 1 sm Onion
- 1 sm Carrot, minced
- 1/2 c. Green peppers, minced
- 1 x Chili, jalapeno or possibly serrano
- Â Â Seeded and coarsely minced
- 2 x Garlic cloves, minced
- 1 x Bay leaf
- 1 tsp Soy Sauce, low-sodium
- 1/2 tsp Cumin, grnd
- 1/4 tsp Red pepper flakes, crushed
- 2Â 1/4 c. Vegetable stock
- Â Â Saffron threads, healthy pinch
- 1/3 c. Onions, minced finely
- 1 tsp Extra virgin olive oil
- 1 x Garlic clove, chopped
- 1/2 tsp Turmeric
- 1Â 1/2 c. Rice, long-grain, white
- 2 c. Tomatoes, diced
- 1/2 x Avocado, large, diced
- 1/2 c. Red onions
- 1/2 c. Cucumbers, diced
- 2 Tbsp. Coriander, fresh, chopped
- 1 Tbsp. Lime juice
- 1 tsp Extra virgin olive oil
- 1 tsp Chili peppers, chopped
- Â Â Soy yogurt, optional
- Â Â Coriander leaves, garnish
Инструкции
- 1. To make the beans: In a 3 qt saucepan, combine the beans, water, onion, carrot, green peppers, chili pepper, garlic, bay leaf, soy sauce, cumin and pepper flakes. Bring to a boil over medium-high heat, stirring occasionally. Reduce the heat to medium and simmer, uncovered, for about 2-1/2 hrs, or possibly till the beans are tender and almost all the liquid has been absorbed. Throw away the bay leaf and set aside the bean mix. (May be made up to 2 days ahead; reheat before serving).
- 2. To make the rice: In a 1 qt saucepan, bring 1/4 of the stock to a boil. Add in the saffron. Cover, remove from the heat and let stand for 5 minutes.
- 3. In a 2 qt saucepan over low heat, saute/fry the onions in the oil till tender, about 5 min. Add in the garlic and saute/fry for 1 minute. Stir in the turmeric, then the rice. Add in the remaining 2 C stock and the saffron mix. Bring to a boil over high heat, then reduce the heat to low, cover the pan and simmer for 15 min, or possibly till the rice is tender and all the liquid has been absorbed.
- 4. Lightly coat 4 (8 oz) custard c. with no-stick spray or possibly extra virgin olive oil.
- Spoon about 3/4 C of the hot rice into each c., pressing it into the bottom and up the sides. Add in about 1/2 C of the beans to each c.. Top with more rice to cover the beans; lightly pack it around the edges.
- 5. If not serving the timbales immediately, cover each c. tightly with a piece of foil. Set the c. on a baking sheet and keep hot at 300 degrees (for up to 30 min).
- 6. To make the salsa: In a medium bowl, combine the tomatoes, avocado, onions, cucumbers, coriander, lime juice, oil and peppers. If not serving immediately, cover and chill.
- 7. To serve: Makes 4 servings. Remove the foil from the timbale. Invert each c. onto a dinner plate. Top with the salsa and soy yogurt. Garnish with the coriander.
- Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 729g | |
| Recipe makes 4 servings | |
| Calories 560 | |
| Calories from Fat 62 | 11% |
| Total Fat 7.11g | 9% |
| Saturated Fat 1.12g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 647mg | 27% |
| Potassium 1234mg | 35% |
| Total Carbs 106.66g | 28% |
| Dietary Fiber 13.0g | 43% |
| Sugars 10.72g | 7% |
| Protein 19.26g | 31% |
