Walking And Talking About Eating (WATE)
Ingredients
- 1 pound dried black beans, (2 1/2 cups), rinsed
- 1 tablespoon extra-virgin olive oil
- 1/4 cup mustard seeds
- 1 1/2 teaspoons cumin seeds, or ground cumin
- 1 teaspoon black pepper
- 2 medium onions, diced chopped
- 5 medium garlic gloves, diced chopped
- 2 medium green peppers, diced chopped
- 1 pound mushrooms, sliced
- 1/4 cup water
- 5 1/2 cups low sodium mushroom broth, or vegetable broth
- 1/2 cup chopped fresh cilantro
Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 8 1/2 cups. Skip Step 3. Add the beans to the Dutch oven or pan; cover and simmer the beans gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
** Can beans variation: use 4 cans of low sodium black beans, rinsed versus the dried. Skip Step 1.
Directions
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Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.
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Combine oil, mustard seeds, cumin, and black pepper in a 5- to 6-quart Dutch oven or pan. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, garlic, green peppers, mushrooms, water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth; mix well.
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Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
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Garnish each serving with a sprinkling of cilantro. Serve with rice
Content per 3/4 Cup Serving for Key DASH Nutrients and Energy
Energy: 249 calories
Total fat: 7.5 g fat
Calories from fat (%): 22.5
Sat fat: 2g
Calories from sat(%): 7 Cholesterol: 10 mg
Carbohydrates: 30 g:
Protein:13.5 g
Fiber: 10 g
Sodium: 311 mg: ; Potassium:551
mg Calcium: 35 mg
Magnesium:221 mg