| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Main course, Stew | 4 | Servings | |
INGREDIENTS
| 1 1/2 | c | Cooked black beans |
| preferably from 2/3-cup | ||
| dried beans | ||
| 1 | T | Oil |
| 2 | Onions, sliced | |
| 2 | Carrots, sliced | |
| 2 | Celery stalks, sliced | |
| 4 | Cloves garlic, crushed | |
| 1 | T | Tomato paste |
| 14 | oz | Canned tomatoes |
| 2 | T | Low sodium soy sauce |
| 1 | T | Chopped fresh parsley |
| 3 | oz | Grated cheddar cheese |
INSTRUCTIONS
Drain the beans, reserve or make 1-1/4 cups of the broth. Set aside. Heat oil in pan, add onion and fry until softened. Add carrot, celery and garlic and fry for 5 minutes, strring occasionally. Add the reserved bean liquid, beans, tomato paste, tomatoes with their juice and soy sauce. Cover and simmer for 45 minutes. Stir in the parsley, then turn into a shallow overproof dish. Sprinkle with cheese. Place under a preheated broiler, until golden. Serve 4. Prep 20. (Add time to cook the beans). Cooking time 50 mins. May be frozen without the cheese topping. mc-PER SERVING 37% cff: 263 cals; 11g fat; 14g prot; 29g carb; 22mg chol; 841mg sod; 9.1g fiber. *Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 >from Pat Hanneman (Kitpath) > Recipe by: HIGH FIBRE COOKING, by Carole Handslip (1988)* Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Mar 11, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 364
Calories From Fat: 102
Total Fat: 11.7g
Cholesterol: 22.3mg
Sodium: 902mg
Potassium: 1070.1mg
Carbohydrates: 48.5g
Fiber: 15.2g
Sugar: 10.1g
Protein: 19.5g