Cuban Black Beans

Serves: 
10
Ingredients: 

3 tablespoons olive or vegetable oil 

1 cup onion, chopped

2 garlic cloves, minced (or 1/4 teaspoon garlic powder)

1 teaspoon ground cumin

1 teaspoon ground coriander seeds

1 teaspoon paprika

1 cup carrots, chopped

1 medium green bell pepper, chopped

1/8 teaspoon black pepper

1/4 cup fresh parsley, chopped (or 4 teaspoons dried parsley flakes)

1 cup orange juice

2 medium tomatoes, chopped

7 cups cooked black beans, drained (from one pound dry or 4 (15.5-ounce) cans)

1/4 to 1 cup water

Instructions: 
  1. Wash and prepare vegetables and parsely if using fresh.
  2. In a saucepan, heat oil over medium heat. Add onions, garlic, and spices and saute until onions are clear.
  3. Add carrots and saute for 3-4 minutes.
  4. Add green bell pepper and cook another 5 minutes.
  5. Add black pepper, parsley, juice, and tomatoes. Simmer until vegetables are tender.
  6. Combine the black beans with the vegetable mixture.
  7. Puree only 2-3 cups of the bean mixture in the blender, adding water as needed to make it smooth.
  8. Stir the puree into the remaining beans and simmer for 10 minutes.
Tips: 
  • Serve with baked chicken and brown rice. 
  • Olive oil is a healthier fat than butter or margarine. 
Nutrition Facts: 

Serving size: 1 cup

Calories: 210

Fruits and Vegetables: 1/2 cup

Fat: 5 g

Fiber: 9 g

Sodium: 260 mg

Season: 
Summer

This material was developed by the UMass Extension Nutrition Education Program.

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