Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"If you stuff yourself full of poems, essays, plays, stories, novels, films, comic strips, magazines, music, you automatically explode every morning like Old Faithful. I have never had a dry spell in my life, mainly because I feed myself well, to the point of bursting. I wake early and hear my morning voices leaping around in my head like jumping beans. I get out of bed to trap them before they escape."
― Ray Bradbury
The refrigerator light goes on...
Slowly cooking the sausage so that the fat renders out of it is the key to giving this recipe fullest flavor without adding fat in the form of a roux (which is butter and flour). Be patient and cook this slooooowwwly. The beans will break down and thicken the dish (and of course mashing a few against the side of the pot with your spoon as it cooks won't hurt either).
Black Beans & Rice
Servings: 4 | Serving size: 1 1/2 cups beans with rice
Cooking Time: 240 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Makes great leftovers.
Serve with Brown Rice
| 1 tsp | olive oil |
| 8 ounces | low sodium and reduced fat sausage (sliced into 1/2 inch thick half rounds) |
| 3 cloves | garlic (minced) |
| 1 large | onion (diced) |
| 1 large | green bell pepper (diced) |
| 3 | ribs celery (diced) |
| 5 cups | water |
| 2 15 ounce can | no salt added black beans (drained and rinsed) |
| 1/2 tsp | salt |
| 1 tsp | cumin |
| 1/2 tsp | oregano |
| 1/4 tsp | cayenne |
| 1/4 tsp | cinnamon |
Place the olive oil in a large stockpot over medium heat. Add the sausage and cook slowly, stirring frequently, until the fat renders out of the sausage and the sausage is lightly browned.
Remove the sausage to a plate and set aside.
Add the garlic to the rendered fat and saute, stirring frequently, for 2 minutes. Do not the garlic brown.
Add the onion and continue cooking, stirring frequently, for 3-5 minutes or until the onion is translucent.
Add the bell pepper and celery and continue cooking, stirring frequently, for another 4-5 minutes.
Return the sausage to the pan and add the water, black beans, salt, cumin, oregano, cayenne, and cinnamon.
Stir thoroughly and bring the mixture to a slow boil, then reduce heat to low and just barely simmer, uncovered, 4 hours, stirring occasionally. Add 1/2 cup water at a time, if needed, to prevent the beans from becoming too dry.
Serve over brown rice.
Nutrition Facts
Serving size: 1 1/2 cups beans with rice
Servings: 4
Amount Per Serving
| Calories 341 | Calories from Fat 72 |
| % Daily Value |
| Total Fat 8g | 11% |
| Saturated Fat 2g | 8% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 33mg | 10% |
| Sodium 380mg | 15% |
| Total Carbohydrates 47g | 17% |
| Dietary Fiber 13g | 47% |
| Sugars 4g | |
| Protein 22g |
| Vitamin A 6% | Vitamin C 67% |
| Calcium 14% | Iron 25% |
| Vitamin K 14 mcg | Potassium 849 mg |
| Magnesium 119 mg | |