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Jackie Windfeldt

While the beans are cooking, chop and sauté an onion with
2 tsp ground cumin
2 tsp basil
1 tsp black pepper
½ tsp salt
½ tsp red pepper flakes

Start with 2c dry black beans. Soak overnight. Change the water and bring to a boil. Turn heat down and simmer for 1 1/2 hours until beans are soft.

When onions are soft, set aside until beans are cooked.

Follow directions to cook the rice of your choice so that it will be ready when the beans are.

While the rice and the beans are cooking, chop some fresh peppers, lettuce, tomatoes, and fat free cheese. Substitute or add other fresh vegetables as you wish.

Drain off excess water from beans.

Stir in:
Juice of one half lemon.
Sauteed onion mixture.

To serve, layer rice, beans, veggies and cheese in a bowl and add some salsa on top. Yum!!

1c of prepared beans: 278 cal, 1g fat
1c cooked brown rice: 220 cal, 1.5g fat
1/4 c shredded fat free cheddar cheese: 110 cal, 0g fat