Monday, 13 June 2016

Mexican Black Beans with Onions & Garlic

It's been a while since I posted. We've been so busy, I haven't had time to try out many new recipes. The good news is, we bought a house! House hunting took quite some time, and now on to the packing...

Simon made this recipe, and I asked him to log it as a guest post, but you can check out his photography skills above. Last year for Father's Day, we bought him some barbecue accessories, one of which was this quesadilla basket. It can be used on the barbecue, or over a fire for roasting (as long as you have oven mitts). It's great for camping! We used it on the barbecue this weekend, and made fresh guacamole and Mexican-style black beans on the side. So delicious!

This recipe can be made vegetarian by using vegetable broth. It's high in iron, and packed with fibre and protein to keep you feeling full. Keep the sodium content lower by using no salt added broth, or use homemade broth.

Serves 4

Ingredients

19 oz can black beans, drained and rinsed
1 small onion, diced
1 garlic clove, minced
1 tsp hot sauce
1/4 tsp ground cumin
1 tbsp olive oil
1/4 cup no salt added vegetable broth or chicken broth
Black pepper and sea salt, to taste
Optional:  Cilantro, for garnish

Directions

Heat oil over medium heat in a saucepan. Add onions, garlic and cumin and saute until onions are cooked. Add black beans, hot sauce, broth and salt and pepper and allow to simmer for about 5 to 6 minutes, until broth is cooked off. Set aside to thicken with lid on before serving. Top with fresh cilantro for garnish.

Nutrition

Calories 165
Fat 4.2g
Saturated fat 0.5g
Carbohydrates 25.8g
Fibre 6.6g
Sugars 1.9g
Protein 7.8g

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