|
|
© FrugalAbundance
2007-2011
GFCF Means
Gluten
Free & Casein Free |
|
Orange Chipotle Black Beans
- 1 pound dry black beans
- 8 cups water (2 quarts)
- 1 orange
- 2 tablespoons chopped chipotle peppers, see note
- 2 teaspoons salt
- 2 tablespoons vegetable oil or bacon grease
- 1 large onion, finely chopped
- 1 tablespoon fresh minced garlic
First cook the beans. Use one of the following 3 methods. Choose the
method that best suits your schedule.
- Place the black beans in a crockpot. Add the
water. Turn the crockpot on high and cook for 8 to 12 hours.
- Or soak the beans in the water overnight. The
next day simmer the beans in the water until tender, about 2 hours.
- Or bring the beans and water to a hard boil
over high heat. Place a lid on the beans. Turn off the heat. Allow
the beans to soak for 1 hour. After soaking simmer the beans until
tender, about 2 hours.
Half an hour before serving time start preparation. First chop the
onion and garlic. Heat the vegetable oil in a very large skillet or
pot. Add the onion and garlic. Fry until they are both tender and
fragrant. Add the cooked beans. Grate the rind of the orange into the
beans. Cut the orange in half and squeeze the juice into the beans
too. Eat the leftover pulp or feed it to the children. Add the
chipotle pepper and salt. Bring to a boil. Simmer for 15 minutes for
the flavors to blend. It may cook longer too if desired.
To make a meal serve the beans over bowls of cooked brown rice. Offer
sliced bananas and celery sticks on the side. I sometimes place a
fried egg in each bowl of rice and then top it with the beans. Makes
6 hearty servings. This is a lovely exotic meal that costs very
little and makes a big hit with jaded palates.
Assuming 6 servings. Per Serving (excluding unknown items): 318
Calories; 6g Fat (15.6% calories from fat); 17g Protein; 52g
Carbohydrate; 13g Dietary Fiber; trace Cholesterol; 731mg
Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable;
0 Fruit; 1 Fat.
Note
I buy canned chipotle peppers packed in adobo sauce in the ethnic
section of my supermarket. They cost about $1.50 for a small can.
Once opened, transfer the remainder to a clean glass jar or small
plastic container. They keep in the fridge for several months.
If you don't have chipotle peppers and will never buy them then you
can replace them with 1-teaspoon of dry red pepper flakes. It will
not taste the same, but it will still taste good. |
