For
The Love of Your Heart
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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Dinner
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
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 ½ cup of low-fat vegetable broth, water or wine ½ cup of orange juice 1 tablespoon chopped fresh ginger ½ teaspoon ground allspice ½ of a quarter teaspoon crushed red pepper flakes ½ quarter teaspoon of black pepper 1 ripe Mango 1 ripe Tomato 1 cucumber ½ 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, ½ teaspoon of ground Allspice, ½ of a quarter teaspoon red flacked pepper |
Workplace
Preparing
the Black Beans
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 ½ 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
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Cooked Beans
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Finally the cooked beans are washed.
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Prepared
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Dinner
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Served
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Klaus I used fresh dry beans that after overnight soaking cooked within only 1 hour. |
Prepared
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Served
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Comments: Write to heart@youworldtree.com and
we will add your contribution here. |
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