West African Beans
Really good. I add beef broth instead of water.
- Preparing Time: 15 minutes
- Total Time: 45 minutes
- Served Person: 6
low sugar
diabetic
vegetarian
vegan
meatless
low fat
winter
saute
main dish
beans
african
lunch
comforting
lunch
white meat free
tree nut free
nut free
gluten free
red meat free
shellfish free
dairy free
pescatarian
- 1 clove garlic minced
- 1 large onion chopped
- 2 tablespoons tomato paste
- 1 pinch salt
- 2 cups water
- 1/4 cup olive oil
- cayenne pepper to taste
- 2 cups rice cooked
- 2 16-oz cans white beans
- Carbohydrate 80.5786372916667 g
- Cholesterol 0 mg
- Fat 2.96467395833333 g
- Fiber 6.80430843611558 g
- Protein 11.2978852083333 g
- Saturated Fat 0.500544583333333 g
- Serving Size 1 1 Serving (233g)
- Sodium 136.192458333333 mg
- Sugar 73.7743288555511 g
- Trans Fat 0.199673541666667 g
- Calories 397 calories
1. In skillet, add Oil, Onion, Garlic. 2. Cook on med heat, stirring often. 3. When onion is lightly browned, add Tomato Paste. 4. Stirring constantly until the Paste has'separated' and is a deep burgundy/brown color. 5. Be careful not to let burn! 6. Takes about 10-15 minutes. 7. Stir in Bean'juice'. 8. Then, add the beans, salt and 1cup of the water. 9. Let simmer about 10min. 10. Stir occasionally. 11. When mixture begins to thicken, stir in Cayenne Pepper, to taste and continue to simmer til you have a thick, velvety'sauce'. 12. Use remaining water to adjust consistency to your liking. 13. Serve over White Rice. 14. Yummy!
