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Jamaican black bean stew

A tasty bean stew that is healthy. Besides being a good source of protein, vitamins and iron, as all beans are, black beans are particularly rich in anti-oxidants.

Ingredients

1 1⁄2 cups beans (black beans, dried, soaked overnight in cold water)
1 leaf bay leaf
2 tablespoons olive oil
1 onion (red, large, thinly sliced)
1 clove garlic (crushed)
1 chili pepper (sin rabo ni semillas, cortado)
1 tablespoon molasses
2 tablespoons brown sugar (dark brown sugar)
1 teaspoon thyme (dried)
1⁄2 teaspoon cumin (toasted seeds)
2 bell pepper (red and yellow, seeded an diced)
  seasoning (salt and black pepper to taste)
4 cups butternut squash (peeled, seeded, diced into small cubes)

Instructions

  1. Rinse beans and place in a large pan of hot boiling water. Boil on high for 10 minutes. Drain and return to rinsed pan.
  2. Heat the oil in a non-stick frying pan and sauté the onions for approximately 4 minutes. Add the garlic and sauté a further 1 minute. Now add the molasses, sugar, thyme and chili. Cook for a further 1 minute. Set aside.
  3. Return the black beans to the heat and cover with cold water. Bring to a boil and add the butternut squash and 2 tablespoons of vegetable bullion powder. Cook over medium heat for approximately 45 minutes. Add the onion mixture and peppers and cook a further 25 to 30 minutes or until tender.
  4. Season with salt and pepper and serve immediately.
Total time
1 hour, 45 minutes
Cooking time 1 hour, 25 minutes
Preparation time 20 minutes
Yield
4 servings

Notes

Serve with rice. The original recipe will serve 6 people as an appetizer or 4 people as main course.

Source

Jamaican cuisine

Jamaican cuisine includes a mixture of ingredients, cooking techniques, flavors, spices and influences from the people originally inhabiting the island, and the Spanish, British, Africans, Indian and Chinese who came later. Many dishes from the different cultures were brought to the island by the people arriving at different stages.

moderate, healthy
beans, appetizer, main course
Jamaican food recipes
Food in America

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