Black Beans Brazilian-Style
Each serving of this full-flavored combo provides one-fourth of the fiber, half of the vitamin C, and three-quarters of the vitamin A you need for a day, plus enough protein to make it a main dish.
Prep Time:
25 mins
Total Time:
3 hrs 10 mins
Servings:
Makes 4 servings.
Ingredients
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8 ounces dry black beans (1-1/8 cups)
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3 cups water
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1/2 cup chopped onion
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2 cloves garlic, minced
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1 bay leaf
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1/4 cup snipped parsley
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1/2 teaspoon salt
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1/2 teaspoon crushed red pepper
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3 cups water
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1 medium sweet potato, halved lengthwise and sliced into 1/4-inch-thick pieces
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1 14-1/2-ounce can diced tomatoes
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1/2 teaspoon finely shredded orange peel
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3 cups hot cooked rice
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Shredded kale, spinach, or flat-leaf parsley (optional)
Directions
1.
Rinse beans. In a large saucepan, combine beans and enough water to cover. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover; let stand for 1 hour. (Or, skip boiling water and soak beans in a large saucepan. Cover; set in a cool place for 6 to 8 hours or overnight.)
2.
Drain beans in colander; rinse. Return beans to saucepan. Stir in onion, garlic, bay leaf, parsley, salt, and crushed red pepper. Stir in 3 cups fresh water. Bring to boiling; reduce heat. Cover and simmer for about 1-1/2 hours or until beans are tender, adding more water, if necessary, and stirring occasionally.
3.
Meanwhile, cook sweet potato in boiling salted water to cover for 15 to 20 minutes or until tender; drain.
4.
Remove bay leaf from beans; discard. Add tomatoes to bean mixture. Uncover and simmer, stirring occasionally, for 15 to 20 minutes more or until a thick gravy forms.
5.
Stir in orange peel. To serve, spoon beans over hot rice. Sprinkle with shredded kale, spinach, or flat-leaf parsley, if desired. Makes 4 servings.
Nutrition information
Calories 368, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 472 mg, Carbohydrate 74 g, Fiber 6 g, Protein 16 g. Daily Values: Vitamin A 74%, Vitamin C 49%, Calcium 8%, Iron 33%.
Percent Daily Values are based on a 2,000 calorie diet
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