Makes: 4 servings
– 10 ounces dried black beans, washed and soaked overnight
– 6 cups water
– 1 medium onion, chopped
– 3 cloves of garlic
– 2 tomatoes, peeled
– 2 tablespoons garlic, minced
– 1 1/2 teaspoons ground cumin
– 1 tablespoon olive oil
– 1/2 cup non/lowfat yogurt or sour cream
Drain the beans and combine with the water and half the onion in a 4-quart
pot. Bring to a boil over high heat. Add the 3 cloves of garlic. Reduce the
heat, cover, and simmer for 1 1/2-2 hours.
Blend together the tomatoes, second half of onion, minced garlic, and cumin.
Heat olive oil in a pan over medium-high heat, and add the tomato mixture.
Cook for 5-10 minutes, stirring frequently. Stir in 1 cup of the liquid from
the beans, reduce heat to medium low, and simmer for 15-17 minutes. Stir
into the beans, mix well.
Taste and adjust seasoning if necessary. Add 1-2 spoonfuls of yogurt or sour
cream to each serving.
Serving size: 1 cup
Fat: 3 g
Cholesterol: 3 mg
Carbs: 23 g
Protein: 11 g
Fiber: 5 g
Sodium: 140 mg