Ingredient: green pepper

Caribbean Black Beans

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Caribbean Black Beans
For the quick recipe version, use canned black beans and add the the ginger with the sauteed onions, etc...
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Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
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Instructions
  1. Rinse dried beans and place in pot. Add water, allowing enough to cover beans with 2 inches. Add garlic, ginger, onions and salt.
  2. Bring to boil over high heat. Boil for 2 minutes. Reduce heat to simmer, cover and cook for about 2 hours, stirring occasionally. Cook till desired tenderness is reached. Older beans will take longer.
  3. Once beans are cooked, remove from heat.
  4. Sautee remaining onions, peppers, turmeric, black pepper, and allspice in olive oil over medium high heat for about 2 minutes until onions are translucent.
  5. Strain beans and add to sautee along with orange juice and sherry. Stir to heat evenly.

Coconut Red Bean Soup

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Coconut Red Bean Soup
A delicious simple soup inspired by a national dish of Tanzania in Africa. This dish is traditionally served with Ugali, a corn flour porridge and also delicious served with bread and salad!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
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Instructions
  1. If using dried beans, soak in large bowl, covered with 2-3 inches of water overnight. Drain, place in pot, cover with fresh water and bring to boil. Reduce heat to simmer, stirring occasionally until desired tenderness is reached, for 1-2 hours.
  2. In a pot or large skillet, heat oil on medium high and sautee onions and peppers for 2 minutes until soft.
  3. Stir in spices and tomatoes, cooking for another 2 minutes.
  4. Add beans and coconut milk. Reduce heat and simmer for 10 minutes.

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On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.