Page 107 - Keep the Beat Recipes: Deliciously Healthy Dinners

caribbean pink beans Prep time: Soak beans overnight;
then 10 minutes
Cook time: 60 minutes
this dish stays healthy by using beans prepared without lard or other fat

1 lb dried pink beans 1 Rinse and pick through beans for rocks and other
2 medium plantains, finely debris (discard these). Put beans in large pot, and
chopped add 10 cups of water. Place pot in refrigerator, and
1 large tomato, rinsed and finely allow beans to soak overnight.
chopped 2 Place the soaked and drained beans in a large pot
1 small red bell pepper, rinsed with enough water to cover them by about 1 inch. main dishes
and finely chopped Boil gently with lid tilted until beans are soft, about
1 medium white onion, finely 1 hour. Add more water while beans are cooking if
chopped water level drops below the top of the beans.
1½ Tbsp garlic, minced (about 3 cloves) 3 Add plantains, tomato, red pepper, onion, garlic, and vegetarian
1½ tsp salt salt. Continue cooking at low heat until plantains
are soft.

4 Serve warm.

Tip: Try serving with a whole grain, such as Quinoa With Paprika and Cumin (on page 118).

yield: each serving provides:
16 servings calories 133 total fiber 5 g
serving size: total fat 0 g protein 6 g
½ C beans saturated fat 0 g carbohydrates 28 g
cholesterol 0 mg potassium 495 mg
sodium 205 mg

deliciously healthy dinners 93