Ingredients
- 1 pound dried black beans, washed and picked over
- 6 cups chicken stock, approximately
- 4 tablespoons olive oil
- 1 cup minced yellow onion
- 1 plum tomato, chopped
- ½ cup minced green bell pepper
- ¼ cup chopped cilantro
- 1 tablespoon balsamic vinegar
- 1 tablespoon sugar
- 2 teaspoons low-sodium soy sauce
- 1 ½ teaspoons dried oregano
- ⅛ teaspoon lemon-pepper seasoning
- 1 clove garlic, minced
- ¼ pound baked ham, cut into 1/2-inch pieces
- Salt to taste
- Sour cream and cilantro sprigs, for garnish
- Nutritional Information
Nutritional analysis per serving (6 servings)
480 calories; 14 grams fat; 2 grams saturated fat; 8 grams monounsaturated fat; 2 grams polyunsaturated fat; 62 grams carbohydrates; 12 grams dietary fiber; 9 grams sugars; 26 grams protein; 17 milligrams cholesterol; 630 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Six to eight servings
Preparation
- Soak the beans overnight in cold water. Drain.
- Place the beans in a large, heavy pot, cover with water and simmer for four hours, adding some stock to cover the beans as the liquid is reduced.
- Meanwhile, heat the oil in a skillet over medium-high heat. Saute the onion until golden, then add the remaining ingredients except the ham, salt and garnishes. Simmer for three minutes, stirring.
- Stir the ham and the contents of the skillet into the beans. Simmer, covered, for two hours, stirring and adding more stock to cover the beans as necessary.
- Season with salt and serve with sour cream and sprigs of cilantro
4 hours, plus overnight soak
Dining and Cooking