Another from the American Heart Association’s healthy slower cooker cookbook …
Cuban Style Black Beans & Rice (with modifications since I can’t follow a recipe to save my life)
serves 6 – 1 cup beans & 1/2 cup rice per serving
1 lb dried black beans, sorted, rinsed & drained
4 cups water (I used a little extra because I didn’t boil my beans first)
1 14.5 ounce can no-salt added diced tomatoes, undrained (I used fire-roasted tomatoes)
1 large green bell pepper, chopped
1 medium onion, diced
1 tablespoon plus 1 tsp ground cumin
2 teaspoons dried minced garlic (I use minced refrigerated garlic)
2 medium dried bay leaves
1 teaspoon olive oil
3 drops red hot pepper sauce (I went light on this to make sure it was kid-friendly)
1/4 teaspoon salt (I omitted this because I forgot, but it needed it, maybe a little more if you aren’t actually watching your sodium intake)
1/2 cups uncooked instant brown rice (I ended up just making coconut rice to serve with it – I used a can of light coconut milk, water, and regular white rice)
3 tablespoons fresh cilantro
1/3 cup chopped red onion (I omitted this since I had some fresh pico de gallo to serve with it if desired)
I skipped this step, but …
Fill a large saucepan 3/4 full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour the beans in a colander and rinse. Pour into the slow cooker.
I just sorted & rinsed the dried beans and dumped them in the slow cooker.
Stir in the water, tomatoes with liquid, bell pepper, onion, cumin, garlic, bay leaves, oil, hot-pepper sauce, and salt. Cook, covered, on high for 4 to 6 hours. Discard the bay leaves.
About 20 minutes before serving time, prepare the rice according to package directions, omitting the salt & margarine. Spoon the rice into bowls. Ladle the bean mixture on top. Sprinkle with cilantro & red onion.
Again – I did my own thing for the rice & then served the beans on top of the rice.
All in all, and inexpensive, healthy vegetarian meal that even most kids will eat. I’m excited to have already tried 4 new recipes by January 19!
Fun & Focus 