| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables |
Vegan |
Legumes, Potatoes, Vegan, Vegetarian |
4 |
servings |
INGREDIENTS
| 4 |
|
Russet baking potatoes |
| 15 |
oz |
Canned black beans or red kidney beans |
| 1 |
tb |
Canola oil |
| 1 |
sm |
Red onion; diced |
| 1 |
lg |
Tomato; diced |
| 1 |
|
Jalapeno; optional seeded and minced, optional or other chili pepper |
| 1 |
ts |
Ground cumin |
| 1/2 |
ts |
Black pepper |
| 2 |
tb |
Chopped fresh cilantro |
INSTRUCTIONS
Preheat the oven to 400 F. Scrub the potatoes and pierce the skin with a
fork several times. Place the potatoes on a baking pan and bake for about
one hour, until tender.
Meanwhile, drain the beans, reserving 1/4 cup of the liquid. In a medium
saucepan heat the oil over medium heat. Add the onion, tomato, and jalapeno
(if desired). Cook, stirring, for about 4 minutes. Stir in the beans,
liquid, cumin, and pepper and cook for about 4 minutes more. To thicken,
mash the beans against the side of the pan with the back of a spoon or
place in a blender and process until smooth. Blend in the cilantro.
To serve, slit each potato down the center and fluff up the pulp. With the
back of a spoon, mash the potatoes down. Spoon the beans over the top.
Serves 4.
Reprinted in Nutrition Action Healthletter, May 1999.
PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 0 grams Fiber:
8 grams Sodium: 230 mg Cholesterol: 0 mg Carbohydrate: 45 grams Protein: 8
grams Food Exchanges: 6 Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Fat
From ellen C. <ellen@elekta.com>
Recipe by: Seven Pillars of Health, Jay Solomon
Posted to EAT-LF Digest by "Ellen C." <ellen@brakes.elekta.com> on May 27,
1999, converted by MM_Buster v2.0l.
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