Spicy Black Beans and Tomatoes Recipes

Spicy Black Beans and Tomatoes Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

This is another very low-fat and filling dish. Serve it over brown rice or couscous, scoop it up
with baked tortilla chips, or wrap it up in a tortilla. 

1⁄4 cup vegetable broth
1⁄2 small onion, diced
2 garlic cloves, minced or pressed
1⁄2 teaspoon ground cumin
1⁄2 teaspoon crushed red pepper flakes
1⁄4 teaspoon chili powder
3 cups cooked or canned black beans, rinsed and drained
2 cans (14.5 ounces each) diced tomatoes, drained, or 3 cups diced fresh tomatoes
2 tablespoons fresh or canned minced green chiles
1 tablespoon minced fresh cilantro or parsley


1. Heat the broth in nonstick skillet over medium-high heat. Add the
onion and garlic and cook and stir until tender, about 10 minutes.

2. Add the cumin, crushed red pepper flakes, and chili powder and cook
and stir for 2 minutes.

3. Add the black beans, tomatoes, and green chiles. Lower the heat and
simmer, stirring occasionally, for about 20 minutes, or until the
mixture has thickened slightly.

4. Stir in the cilantro and serve.

5. Stored in a covered container in the refrigerator, leftover Spicy Black
Beans and Tomatoes will keep for up to 2 days.


PER SERVING: 254 calories; 1.3 g fat; 0.3 g saturated fat; 4.5% calories from fat; 0 mg cholesterol;
14.7 g protein; 49 g carbohydrate; 10.6 g sugar; 11.6 g fiber; 902 mg sodium; 177 mg calcium;
5.9 mg iron; 23.1 mg vitamin C; 269 mcg beta-carotene; 1.8 mg vitamin E