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Black Bean Stew

 

21

Yield

1

servings

Prep

15

min

Cook

45

min

Ready

60

min

Trans-fat Free, High Fiber
 

Ingredients

½ cup brown rice
1 cup water
2 cups black beans
cooked, reserving some of the cooking liquid
1 small onions
chopped
2 cloves garlic
crushed
½ teaspoon cumin
½ teaspoon oregano
*
½ teaspoon basil
*
½ teaspoon ginger
*
1 each bay leaves
*
¼ teaspoon red pepper flakes
optional
*
¼ cup red wine
optional
*
1 each vegetarian sausage
link, crumbled (optional)
*
1 x black pepper
to taste
*
4 ounces cheddar cheese, very old, sharp
shredded

Directions

Prepare the rice in the water according to package directions or your own procedure (white rice is OK, but it makes for a bland and fairly gummy dish).

While the rice is cooking, combine all the rest of the ingredients except the cheese in a saucepan and simmer, at least 15 minutes.

Heat oven to 350℉ (180℃).

Spoon the cooked rice into a casserole dish.

Remove the bay leaf from the bean mixture; pour the beans over the rice and stir; it doesn't have to be thoroughly mixed.

Top with the cheese and bake uncovered 20 to 35 minutes or until cheese is browned and bubbly.

Let stand five minutes before serving.

I tell people this serves four, but that's a fairly skimpy serving.

It doubles easily, but you'll need a pretty good-size casserole.

Also, the wine is optional for those who don't use it, but it really does make a difference, and since the other flavors are pretty assertive, I'd suggest using a fairly cheap, strongly flavored wine.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 820g (28.9 oz)
Amount per Serving
Calories 107920% of calories from fat
 % Daily Value *
Total Fat 24g 36%
Saturated Fat 13g 65%
Trans Fat 0g
Cholesterol 59mg 20%
Sodium 375mg 16%
Total Carbohydrate 56g 56%
Dietary Fiber 35g 141%
Sugars g
Protein 108g
Vitamin A 15% Vitamin C 19%
Calcium 59% Iron 57%
* based on a 2,000 calorie diet How is this calculated?

 

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