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. 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.
