Spicy Central American bean stew. I grind dried chilies in the spice mix and simmer beans from scratch, to really control the flavors, adding some corn and olives for color and texture. Tasted different variations in Chicago and St. George Island, Florida on my recent summer vacation. Serve over rice.
Prepare by soaking beans overnight, keeping each bean color separate, at least 8 hrs. If mixed together, colors will bleed. Retain the soaking liquid for cooking.
To simmer beans: In large pot add beans, soaking water and extra water, and whole spices. Bring to boil, then turn down and simmer, 2-4 hours, until tender. Tender beans require both overnight soaking and a long time slow cooking. Drain and set aside.
To grind whole spices: Grind whole chili, cumin seed, corriander seed, black peppercorns, and red chili into coarse powder in spice grinder. Set aside. This step can also be done while browning onions, along with chopping base vegetables.
To start base: In large pot, brown onion, lowering heat once it colors, 10-12 min. Add splash of water, tomato, garlic and ground spices, and simmer 2-3 min. Result should be chunky fragrant vegetable mix, without much excess water, which would only slow cooking. Cover with 1-2 inches water and blend coarsely, with hand blender.
Main: To large pot with vegetable base, add beans, corn and olives, and cover with 1-2 inches water. Bring to boil, then turn down to simmer, 1 hours until flavors blend together.
Finish: Add green onion and fresh cilantro to garnish.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (46g)|
|Recipe Makes: 12 Servings|
|Calories from Fat: 7 (10%)|
|Amt Per Serving||% DV|
|Total Fat 0.8g||1 %|
|Saturated Fat 0.1g||1 %|
|Monounsaturated Fat 0.2g|
|Polyunsanturated Fat 0.4g|
|Cholesterol 0mg||0 %|
|Sodium 7.3mg||0 %|
|Potassium 135.5mg||4 %|
|Total Carbohydrate 13.4g||4 %|
|Dietary Fiber 2.3g||9 %|
|Sugars, other 11.1g|
|Protein 2.4g||3 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 67
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