Island Red Beans - 38g Carbs, 15g Fiber
(Habichuelas Coloradas Grandes)
From: Eating Well Magazine September/October 2007
NUTRITION PROFILE: Low Calorie | High Fiber | Low Cholesterol |
Low Sat Fat | High Potassium | Heart Healthy | Diabetes Appropriate |
Healthy Weight
Cilantro, chiles and garlic add rich flavor to kidney beans in this
Puerto Rican staple. Leftovers are wonderful reheated for lunch.
Servings: 8
Serving Size: about 3/4 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Easy
1 Tbsp extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chile peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15oz cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 tsp dried oregano, crushed
1/4 tsp freshly ground pepper
1/8 tsp salt
1-3 cups water
Heat oil in a large saucepan or Dutch oven over medium-high heat. Add
garlic, chile peppers, onion and cilantro and cook, stirring, until
the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano,
pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the
beans are covered by at least 1 inch of water. The more "wet" you like
your beans, the more water you should add.) Bring to a boil. Reduce
heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled
with cilantro, if desired.
Dried Bean Variation:
To use dried beans instead of canned beans, sort 1 pound red kidney
beans, discarding any debris. overnight soak: Rinse beans and place
in a large bowl. Cover with cold water and let soak for at least
8 hours or overnight; drain. quick soak: Rinse beans and place in
a large pot. Cover with water and bring to a boil.
Servings: 8
Serving Size: about 3/4 cup each
Nutrition per Serving:
221 Calories, 3g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 12g Protein,
38g Carbs, 15g Fiber, 616 mg Sodium, 691mg Potassium
Nutrition bonus: Vitamin C (50% daily value), Folate (30% dv),
Potassium (20% dv), Iron (17% dv)
1 1/2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.
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