1/1 Photo of 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.
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- 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
- 1In 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.
- 2Add ginger, thyme, and allspice; stir-fry 5 minutes more until onions are very soft.
- 3You can add fresh or frozen corn, water chestnuts, carrots, chopped red, yellow, or green peppers, cilantro.
- 4Stir in black beans and orange juice. Cook over low heat for 15 minutes, stirring occasionally, until mixture thickens slightly.
- 5Mash a few beans with a spoon for thicker consistency.
- 6Add 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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Nutritional Facts for Caribbean Black Beans With Mango Salsa over Brown Rice
Serving Size: 1 (2511 g)
Servings Per Recipe: 1
- Amount Per Serving
- % Daily Value
- Calories 475.6
- Calories from Fat 20
- Total Fat 2.2 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 10.4 mg
- Total Carbohydrate 96.7 g
- Dietary Fiber 24.9 g
- Sugars 32.2 g
- Protein 23.7 g