In his recent book Prevent and Reverse Heart Disease, Dr. Caldwell B. Esselstyn shares this low-fat, high-fiber recipe for a vegetarian and vegan Caribbean-style black beans and rice dish. A heart-healthy vegetarian Caribbean black beans and rice recipe. Serve with a mango salsa.
Ingredients:
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1- 2 tbsp grated or minced fresh ginger
- 1 tsp chopped fresh thyme, or 1/2 tsp dried
- 1/2 tsp ground allspice
- 3 15 ounce cans black beans, drained and rinsed
- 1 cup orange juice
- pepper to taste
- mango salsa
- brown rice, pre-cooked
Preparation:
In a nonstick saucepan, stir-fry onions and garlic in a small
amount of broth, water, wine, or other liquid for 5 minutes, until
onions begin to soften.
Add ginger, thyme, and allspice and stir-fry 5 minutes more, until onions are very soft.
Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly Mash a few beans with back of spoon for thicker consistency.
Add pepper and serve over brown rice topped with mango salsa and crisped corn tortillas.
Scroll down for more black beans and rice recipes to try and more Caribbean recipes to try.
