dish
Cuban Black Beans with Mango Salsa

8
Serves
244
Calories
14
Nutrients
11
Vitamins

Ingredients

2 cups dried black turtle beans
2 tablespoons olive oil
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green pepper
2 cloves garlic , minced
4 cups low-sodium canned chicken or vegetable broth
1/4 cup chopped scallions
1/4 cup chopped red pepper
1 tablespoon fresh lime juice

Cooking Instructions

1. Soak the beans in water overnight in the refrigerator. Drain the beans and set aside.

2. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, green pepper and jalapeƱo pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute.

3. Add the bay leaf, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 40 minutes.

5. Remove and discard the bay leaf. Season with salt and pepper and keep warm.

6. Meanwhile, combine the mango, scallions, red pepper, jalapeno and lime juice. Season with salt.

7. Serve the beans topped with the mango salsa.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 8
Calories
244
Protein
13 g
Total Carbohydrate
39 g
Dietary Fiber
12 g
Soluble Fiber
4 g
Sugar
10 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
2 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
21 %
Percent Calories from Carbohydrate
62 %
Percent Calories from Fat
18 %
Vitamin A
147 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Vitamin C
44 mg
Vitamin D
0 IU
Folate
198 mcg
Vitamin E
1 IU
Pantothenic Acid
0 mg
Calcium
60 mg
Iron
3 mg
Phosphorus
190 mg
Potassium
610 mg
Sodium
189 mg
Zinc
2 mg