Caribbean Black Beans Recipe

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Ingredients:

Serving

1 1/2 medium sweet onions, chopped
3 garlic cloves, chopped fine
2 tbsp olive oil
1 tbsp fresh grated gingerroot
1 tsp fresh thyme
1/2 tsp ground allspice
4 1/2 cups drained cooked black beans or 3 (16 oz) cans black beans
3/4 cup orange juice
salt & freshly ground black pepper

Directions:

Sauté the onions and garlic in olive oil until barely soft.
Add the spices and sauté until very soft.
Stir in the beans and orange juice and sauté for about 15 minutes, stirring occasionally to prevent burning.
Mash a few of the beans with a fork or the back of a spoon. Add salt and pepper to taste.
Adjust the consistency to your liking by adding orange juice or mashing more beans. You can also blend the beans with additional orange juice to make an excellent bean dip!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	696.75 Kcal (2917 kJ)
Calories from fat	66.46 Kcal
		% Daily Value*
Total Fat	7.38g	11%
Sodium	17.51mg	1%
Potassium	2792.06mg	59%
Total Carbs	120.69g	40%
Sugars	11.45g	46%
Dietary Fiber	29.03g	116%
Protein	39.91g	80%
Vitamin C	24.5mg	41%
Iron	8.8mg	49%
Calcium	243.9mg	24%

Amount Per 100 g
Calories	218.52 Kcal (915 kJ)
Calories from fat	20.84 Kcal
		% Daily Value*
Total Fat	2.32g	11%
Sodium	5.49mg	1%
Potassium	875.67mg	59%
Total Carbs	37.85g	40%
Sugars	3.59g	46%
Dietary Fiber	9.1g	116%
Protein	12.52g	80%
Vitamin C	7.7mg	41%
Iron	2.8mg	49%
Calcium	76.5mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

13.8

Points
16

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free,
high fiber

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