Jamaican Black Bean Pot
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 1/4 cups of dried black beans1 Bay Leaf2 TBSP vegetable oil1 Large onion, Chopped1 garlic clove, chopped1 tsp of mustard 1 tbsp of molasses2 tbsp of brown sugar1 tsp of thyme1/2 tsp of chili flakes1 tsp of vegetable bouillon powder1 red pepper, seeded and diced1 yellow pepper, seeded and diced5 1/4 cups of butter nut squash or pumpkin, cubed.salt and peppersprigs of thyme as garnish
1. Soak the beans overnight in plenty of water, then drain and rinse well. Place in a large saucepan, cover with fresh water and add the bay leaf. Bring to the boil, then boil paidlly for 10 mins. Reduce the heat, cover; and simmer for 30 minutes until tender. Drain, reserving the cooking water. Preheat oven to 350 degrees.
2. Heat the oil in the saucepan and saute the onion and garlic for about 5 mins. until softened, stirring occasionally. Add the mustard powder, molasses, sugar, thyme, and chili and cook for 1 min. stirring. Stir in the black beans and spoon the mixture into a casserole dish.
3. Add enough water to the reserved cooking liquid to make 1 2/3 cups of liquid. Then mix in the bouillon powder and pour into the casserole. Bake for 25 mins.
4. Add the ppers and squash or pumpkin and mix well. cover. then bake for 45 mins until the vegetables are tender. Serve with rice or corn bread and garnished with thyme.
Number of Servings: 4
Recipe submitted by SparkPeople user STRIVE4BALANCE.
2. Heat the oil in the saucepan and saute the onion and garlic for about 5 mins. until softened, stirring occasionally. Add the mustard powder, molasses, sugar, thyme, and chili and cook for 1 min. stirring. Stir in the black beans and spoon the mixture into a casserole dish.
3. Add enough water to the reserved cooking liquid to make 1 2/3 cups of liquid. Then mix in the bouillon powder and pour into the casserole. Bake for 25 mins.
4. Add the ppers and squash or pumpkin and mix well. cover. then bake for 45 mins until the vegetables are tender. Serve with rice or corn bread and garnished with thyme.
Number of Servings: 4
Recipe submitted by SparkPeople user STRIVE4BALANCE.
Nutritional Info Amount Per Serving
- Calories: 298.5
- Total Fat: 7.6 g
- Cholesterol: 0.0 mg
- Sodium: 165.3 mg
- Total Carbs: 55.2 g
- Dietary Fiber: 14.8 g
- Protein: 8.5 g
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