Cooked black beans; preferably from 2/3-cup dried beans
1
tb
Oil
2
Onions; sliced
2
Carrots; sliced
2
Celery stalks; sliced
4
Cloves garlic; crushed
1
tb
Tomato paste
14
oz
Canned tomatoes
2
tb
Low sodium soy sauce
1
tb
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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