Recipe: Creole Beans

CREOLE BEANS

1/2 to 3/4 cup onion, chopped
1 Tbsp. olive or vegetable oil (or 1/4 cup water)
3/4 cup green pepper, thinly sliced
1 clove garlic, minced
1 1/2 tsp. flour
1 tsp. oregano
1 tsp. thyme
1/2 tsp. Worcestershire sauce (or rice wine vinegar)
2 cans (14.5 oz. each) tomatoes with no added salt (or 2-3 cups fresh tomatoes plus 6 oz. tomato juice)
1/4 tsp. ground black pepper
1 (15.5 oz.) can kidney beans, drained and rinsed (or 1 3/4 cups home-cooked beans)
1/4 tsp. cayenne pepper (or more to taste)*
bread or hot cooked rice (to serve)

In large saucepan, saute chopped onion in oil (or simmer in water) about 5 minutes.

Meanwhile, slice green pepper and mince garlic. When onion is soft, add green pepper and cook another five minutes until pepper is just softened.

Add all remaining ingredients except beans and cayenne. Simmer uncovered about 5 minutes.

Add drained beans and cayenne; heat 10 to 15 minutes more.

Serve over a hearty portion of rice or with bread to make a satisfying meal.

*The Creole flavoring is quite mild in this recipe. For a spicier version, increase the cayenne pepper or serve with bottled hot pepper sauce.

Servings: 4
Source: The American Institute for Cancer Research