Kristi Whitley

Healthy Living

Cuban Black Beans
www.DrFuhrman.com

Simple recipe with big results! Serve with almost anything and you have a meal packed with complete protein! Serve over brown rice or with zucchini corn fritters and a salad or slaw for a delicious dinner.

Serves: 6

Ingredients:

1 cup chopped onion
3/4 cup chopped green bell pepper
2 cups no-salt-added or low sodium tomato juice
4 1/4 cups cooked black beans, or 3 (15 ounce) cans, no-saltadded
or low sodium, drained
1 1/2 cups chopped tomatoes
1 cup no-salt-added or low sodium tomato sauce
3 cloves garlic, minced
1 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste)
1 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Instructions:

Heat 2 tablespoons water in a large pan and water saute' onions and peppers until tender. Add tomato juice

and next 8 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 to 25 minutes or until vegetables

are tender.

Note: Avoid exposure to BPA, choose tomato products packaged in glass not cans.

Per Serving:

CALORIES 218; PROTEIN 14g; CARBOHYDRATES 41g; TOTAL FAT 1g; SATURATED FAT 0.2g; SODIUM

98mg; FIBER 13.1g; BETA-CAROTENE 1445ug; VITAMIN C 58mg; CALCIUM 65mg; IRON 3.5mg; FOLATE

221ug; MAGNESIUM 109mg; ZINC 1.8mg; SELENIUM 2.5ug