Post by Loupy on Jul 14, 2010 19:55:00 GMT -7
Island Red Beans (Habichuelas Coloradas Grandes)
Cilantro, chilis and garlic add rich flavor to kidney beans in this Puerto Rican staple. Red beans are also some of the best antioxidant-rich foods out there. Leftovers are wonderful reheated for lunch.
Serves: 8
Preparation time: 50 minutes
Ingredients:
1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chili peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 teaspoon dried oregano, crushed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
1 to 3 cups water
Preparation:
1. Heat oil in a large saucepan or Dutch oven over medium-high heat.
2. Add garlic, chili peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes.
3. Add beans, tomato sauce, oregano, pepper and salt; stir to combine.
4. Add 1 to 3 cups water.
(Usually the beans are covered by at least 1 inch of water. The more "wet" you like your beans, the more water you should add.)
5. Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes.
6. Serve sprinkled with cilantro, if desired.
Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. Overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain.
Quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.
Enjoy!
Nutrition Facts
Per serving:
221 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
38 g carbohydrate
12 g protein
15 g fiber
616 mg sodium
691 mg potassium
Nutrition Bonus: vitamin C (50% Daily Value), folate (30% DV), potassium (20% DV), iron (17% DV)
Cilantro, chilis and garlic add rich flavor to kidney beans in this Puerto Rican staple. Red beans are also some of the best antioxidant-rich foods out there. Leftovers are wonderful reheated for lunch.
Serves: 8
Preparation time: 50 minutes
Ingredients:
1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chili peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 teaspoon dried oregano, crushed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
1 to 3 cups water
Preparation:
1. Heat oil in a large saucepan or Dutch oven over medium-high heat.
2. Add garlic, chili peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes.
3. Add beans, tomato sauce, oregano, pepper and salt; stir to combine.
4. Add 1 to 3 cups water.
(Usually the beans are covered by at least 1 inch of water. The more "wet" you like your beans, the more water you should add.)
5. Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes.
6. Serve sprinkled with cilantro, if desired.
Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. Overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain.
Quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.
Enjoy!
Nutrition Facts
Per serving:
221 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
38 g carbohydrate
12 g protein
15 g fiber
616 mg sodium
691 mg potassium
Nutrition Bonus: vitamin C (50% Daily Value), folate (30% DV), potassium (20% DV), iron (17% DV)
