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Caribbean Black Beans With Mango Salsa

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Ingredients

Adjust Servings:
1 teaspoon extra virgin olive oil (optional)
1 large onion, chopped (1 1/2 cups)
3 garlic cloves, minced
1 - 2 tablespoon fresh ginger, peeled, grated (or chopped)
1 teaspoon fresh thyme, chopped (or 1/2 teaspoon dried)
1/2 teaspoon allspice
3 (15 ounce) cans black beans, drained and rinsed
1 cup orange juice
pepper, to taste
2 medium ripe mangoes, peeled, and chopped
1 small cucumber, peeled, seeded, and diced
1 ripe tomatoes, chopped (1 cup)
1 lime, juice and zest of
1/2 - 1 small fresh minced jalapeno pepper, to taste (or hot sauce)

Nutritional information

475.6
Calories
20 g
Calories From Fat
2.3 g
Total Fat
0.6 g
Saturated Fat
0 mg
Cholesterol
10.4 mg
Sodium
96.8g
Carbs
24.9 g
Dietary Fiber
32.2 g
Sugars
23.7 g
Protein
2511 g
Serving Size

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Caribbean Black Beans With Mango Salsa

Features:
    Cuisine:

    I wasn't too sure about the orange juice, but with the salsa it went great.

    • 60 min
    • Serves 3
    • Easy

    Ingredients

    Directions

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    Caribbean Black Beans With Mango Salsa over Brown Rice,I tried Kashi black beans and mango salsa, and have thought about making some ever since. So here is a Caribbean version. To be really healthy, saute vegetables in water or other liquid, or you may use the olive oil. Your choice! Enjoy! Recipe is from Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D.,I wasn’t too sure about the orange juice, but with the salsa it went great.


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    Steps

    1
    Done

    In a Non-Stick Saucepan, Stir-Fry Onions and Garlic in a Small Amount of Oil (or Use Water or Other Liquid) For 5 Minutes Until Onions Begin to Soften.

    2
    Done

    Add Ginger, Thyme, and Allspice; Stir-Fry 5 Minutes More Until Onions Are Very Soft.

    3
    Done

    You Can Add Fresh or Frozen Corn, Water Chestnuts, Carrots, Chopped Red, Yellow, or Green Peppers, Cilantro.

    4
    Done

    Stir in Black Beans and Orange Juice. Cook Over Low Heat For 15 Minutes, Stirring Occasionally, Until Mixture Thickens Slightly.

    5
    Done

    Mash a Few Beans With a Spoon For Thicker Consistency.

    6
    Done

    Add Pepper, and Serve Over Brown Rice Topped With Mango Salsa and It's Really Good With Crisped Whole-Grain Corn Tortillas.

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    Rowan Hayes

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