Recipe for: SouthWest Beans
Ingredients:
black beans: 1 cup
adzuki beans: 1/2 cup
kidney beans: 1/2 cup
pinto beans: 1/2 cup
fresh garlic: 1 1/5 tablespoons
dried oregano: 2 tsp leaves
cummin seeds: 1/2 tbsp whole
dried bay leaf: 1/2 tbsp crumbled
black pepper: 1 tablespoons
chopped fresh onion: 1 cup chopped
chili powder: 1 1/2 tablespoons
salt: 1 teaspoons
Directions:
Inspect the beans making sure there are no small stones. Rinse.
Wash the beans and soak overnight (up to 24 hours is OK). If you do not have time to presoak the beans, boil for 5 minutes and turn off heat for about one hour.
Drain and wash beans and then add to a large soup pot with 5 to 6 cups of water. (You might have to add additional water later). Cover, and cook at a slow boil for one hour.
Add all remaining ingredients (but no salt, this makes them tough during cooking). The onion should be finely choped. Cook covered for another hour. Note: if there is too much water in the beans, you can cook them uncovered until the liquid is reduced.
Add salt before serving. Adding salt earlier makes the beans tough.
Garnish with fresh cilantro if available.
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Nutrients per serving:
(approximate information *)
| Nutrient: | | Recommended
dietary intake: |
| calcium | | 4% |
| carbohydrate | | 15% |
| energy_in_kcal | | 10% |
| fiber | | 14% |
| folate_total | | 37% |
| iron | | 11% |
| phosphorus | | 17% |
| potassium | | 9% |
| protein | | 12% |
| sodium | | 10% |
| sugar | | 1% |
| vitamin_a_rae | | 1% |
| vitamin_b6 | | 12% |
| vitamin_c | | 2% |
| vitamin_e | | 1% |
| vitamin_k | | 4% |
* The program that calculates these nutrients' percentage of recommended
daily intake uses the SR20 USDA nutrient database. While we make every effort to correctly model
the contribution of all food items
used in this recipe, these calculated values may contain errors.
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