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Easy Esselstyn Diet Recipes with Pictures: Caribbean Black Beans

 

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Dinner:

004

Caribbean Black Beans

with Mango Salsa

 

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Dinners

 

Dinner

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An easy to prepare bean dish, cooking rice, making the dry black bean staple (or using canned beans), and combining chopped fresh fruit and vegetables to make a refreshing salsa.

Served

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This is a gourmet dish that combines the flavors of warm black beans with the rich flavors of cold fresh mango salsa and aromatic warm Basmati Rice. This is a light and refreshing dinner.

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Get in Advance:

Brown rice (Brown Basmati Rice)

2 12 oz can black beans, drained and washed or 1 cup of dry black beans, cooked (see bottom)

1/2 medium sized Onion

2 garlic cloves

5 springs of thyme or 1 teaspoon of dried leaves

cup of low-fat vegetable broth, water or wine

cup of orange juice

1 tablespoon chopped fresh ginger

teaspoon ground allspice

of a quarter teaspoon crushed red pepper flakes

quarter teaspoon of black pepper

1 ripe Mango

1 ripe Tomato

1 cucumber

fresh chili (jalapeno) or hot pepper sauce

1 lime

Bunch of Cilantro or parsley

Ingredients

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Recipe

Adapted from Esselstyn, p 223:

 

For 3-4 Portions. Prep time 45 min.

 

Prepare Dry black Beans

Soak 1 cuo of black beans in 3 cups of water overnight in fridge

Wash soaked beans and boil for 1 hr or more until soft.

Let cool down and wash. Set aside.

 

Prepare Brown Rice

In regular pot bring 1 cup of Basmati rice and 2 cups of water to a boil

Simmer on very low for 30 min.

 

Mango Salsa

Peel mango and separate fruit with a knife and chop

Peel cucumber, remove seeds and chop

Chop one ripe tomato without seeds

Mix in a bowl and add zest and juice of one lime

Add 1/2 finely chopped fresh chili (jalapeno), seeds removed or hot pepper sauce

Add 2 table spoon of chopped cilantro or parsley

Mix and allow standing for 10 minutes for flavors to blend

 

Prepare Black Beans

Chop onion and garlic

In pan or casserole

Braise chopped onions

Add garlic and stir for a few second until fragrant

Turn off heat for casserole to cool down so much that added stock will not evaporate

Deglaze with 1/2 cup of vegetable broth

Add 1 tablespoon of chopped ginger,

5 thyme springs or 1 teaspoon of dry thyme leaves,

teaspoon of ground Allspice,

of a quarter teaspoon red flacked pepper

Workplace

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Preparing the Black Beans

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Preparing the Mango Salsa

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Stir for 10 min until onions are soft.

Mix in washed and drained black beans and orange juice

Cook over low heat for 15 min

Mash a few beans with back of cooking spoon for thicker consistency

Add pepper to taste.

 

 

Serve:

Serve Black beans over a bed of rice and topped with mango salsa. Provide hot crisp corn tortillas, hearty toasted bread or crisp bread.

Mango Salsa

 

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Klaus

 

When I saw a really ripe Mango this receipt came right to my mind. This dish is always so refreshing and satisfying! Now, I like to use dry staples (see in cooking section). So this time the black beans were first soaked in water in the fridge overnight, then in the afternoon washed and cooked. Since my beans were stored for several months, they were not fully cooked after the usual 1.5 hours. I had to add hour before they were nicely soft. When done, their volume was visibly increased. I also could not resist to use one half of the salsa per serving!

 

Dry Beans soaked overnight in Fridge

 

Cooked Beans

 

 

Finally the cooked beans are washed.

 

Prepared

 

 

Dinner

 

Served

 

 

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Klaus

 

I used fresh dry beans that after overnight soaking cooked within only 1 hour.

Prepared

Served

 

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