Cuban Black Beans

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Cuban Black Beans

The cumin and vinegar give this dish its Cuban flavor.

Nutrition Facts

Cuban Black Beans

CaloriesCalories

305 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

7g Per Serving
×
Calories 305
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 158 mg
Total Carbohydrate 60 g
Dietary Fiber 7 g
Sugars 7 g
Protein 13 g

Dietary Exchanges
4 starch, 1 lean meat

Ingredients

Serving Size   8

  • 2 cups dried black beans (about 1 pound), sorted for stones and shriveled beans, rinsed, and drained
  • Cooking spray
  • 1 teaspoon light tub margarine
  • 2 medium chopped onions
  • 1/2 medium rib of celery, diced
  • 1/2 medium quartered lemon
  • 1 tablespoon chopped, fresh savory OR
  • 1 tablespoon dried savory (crumbled)
  • 2 medium minced garlic cloves
  • 1 medium dried bay leaf
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/ 1/2 cups uncooked brown rice
  • 4 medium green onions, chopped (optional)
  • 3 tablespoons red wine vinegar (optional)
  • 2 medium oranges, sliced (optional)

Directions

Tip: Click on step to mark as complete.

  1. Soak the beans using the package directions. Drain well in a colander.
  2. Lightly spray a stockpot with cooking spray. Heat the margarine over medium-high heat, swirling to coat the bottom. Cook the onions and celery for about 3 minutes, or until the onions are soft, stirring frequently.
  3. Add the beans, lemon, savory, garlic, bay leaf, cumin, and salt. Add water to cover by 2 inches. Stir well. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 1 hour to 1 hour 30 minutes, or until the beans are tender. Discard the lemon and bay leaf.
  4. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.
  5. Spoon the rice into bowls. Spoon the beans over the rice. Sprinkle with the green onions and vinegar, or garnish with the orange slices.
     

 

The cumin and vinegar give this dish its Cuban flavor.

Nutrition Facts

Cuban Black Beans

CaloriesCalories

305 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

7g Per Serving
×
Calories 305
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 158 mg
Total Carbohydrate 60 g
Dietary Fiber 7 g
Sugars 7 g
Protein 13 g

Dietary Exchanges
4 starch, 1 lean meat

Ingredients

Serving Size   8

  • 2 cups dried black beans (about 1 pound), sorted for stones and shriveled beans, rinsed, and drained
  • Cooking spray
  • 1 teaspoon light tub margarine
  • 2 medium chopped onions
  • 1/2 medium rib of celery, diced
  • 1/2 medium quartered lemon
  • 1 tablespoon chopped, fresh savory OR
  • 1 tablespoon dried savory (crumbled)
  • 2 medium minced garlic cloves
  • 1 medium dried bay leaf
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/ 1/2 cups uncooked brown rice
  • 4 medium green onions, chopped (optional)
  • 3 tablespoons red wine vinegar (optional)
  • 2 medium oranges, sliced (optional)

Directions

Tip: Click on step to mark as complete.

  1. Soak the beans using the package directions. Drain well in a colander.
  2. Lightly spray a stockpot with cooking spray. Heat the margarine over medium-high heat, swirling to coat the bottom. Cook the onions and celery for about 3 minutes, or until the onions are soft, stirring frequently.
  3. Add the beans, lemon, savory, garlic, bay leaf, cumin, and salt. Add water to cover by 2 inches. Stir well. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 1 hour to 1 hour 30 minutes, or until the beans are tender. Discard the lemon and bay leaf.
  4. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.
  5. Spoon the rice into bowls. Spoon the beans over the rice. Sprinkle with the green onions and vinegar, or garnish with the orange slices.
     
The New American Heart Association Cookbook, 9th Edition

The New American Heart Association Cookbook, 9th Edition

The American Heart Association's flagship cookbook is back and better than ever. This latest edition, including 800 recipes from appetizers to desserts--and everything in between--is the ultimate cook's resource.

Sample Recipes:

Turkey Breast with Chicken Mole

Chicken Mandarin

Cuban Black Beans

Grilled Salmon with Cilantro Sauce

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