Recipe: Basic Caribbean Black Beans

BASIC CARIBBEAN BLACK BEANS

"This recipe makes a great dish for a quick lunch or dinner, perhaps pairing it with a wholesome sandwich on multigrain bread or serving over brown rice. Super fast to prepare, it makes great leftovers. Simply refrigerate and warm it up later."

1 Tbsp. olive oil
1 large onion, chopped medium
1/2 green bell pepper, diced
1/2 red bell pepper, diced
2 cloves garlic, minced
2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted)
2 cans (16 oz. each) no added salt black beans, undrained
1/2 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. ground sage
Ground cayenne pepper or crushed red pepper, to taste
1/4 cup finely chopped fresh cilantro (for garnish)

Heat oil over medium-high heat in saucepan. Saute onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently.

Add tomatoes and continue to saute for an additional 2 minutes.

Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently.

Sprinkle cilantro over beans and serve.

Makes 6 servings

Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 9 g protein, 8 g dietary fiber, 20 mg sodium

Source: The American Institute for Cancer Research (AICR)