Venezuelan Black Beans Recipe

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"My husband and I are missionaries in Venezuela, South America. I found this recipe in a missionary ladies' cookbook," Casandra Falls says. "This dish is traditionally served with cornmeal pancakes and plantains (cooked bananas)."

This recipe is:

Healthy

Diabetic Friendly

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Venezuelan Black Beans Recipe
  • Prep: 1-1/4 hours Cook: 30 min.
  • Yield: 12 Servings
    •
75 30 105

Ingredients

  • 2 cups (1 pound) black beans
  • 1/4 cup ketchup
  • 1/4 cup chopped onion
  • 1 teaspoon beef or 1/2 vegetable bouillon cube
  • 1 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon pepper

Directions

  • Place beans in a Dutch oven or soup kettle; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid. Return beans to the pan; add water to cover by 2 in. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until the beans are almost tender.
  • Drain beans and reserve 2 cups liquid. Return beans and reserved liquid to Dutch oven. Stir in remaining ingredients. Remove half of the bean mixture and mash well; return to the pan. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until beans reach desired consistency. Yield: 12 servings.

Nutritional Facts 1/2 cup equals 126 calories, 1 g fat (trace saturated fat), trace cholesterol, 328 mg sodium, 23 g carbohydrate, 8 g fiber, 8 g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

Originally published as Venezuelan Black Beans in Light & Tasty April/May 2003, p15

Healthy Cooking

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