Makes 16 servings.
1 pound dried pink beans
2 medium plantains, finely chopped
1 large tomato, rinsed and finely chopped
1 small red bell pepper, rinsed and finely chopped
1 medium white onion, finely chopped
1 1/2 tablespoons garlic, minced (about 3 cloves)
1 1/2 teaspoons salt
- Rinse and pick through beans for rocks and other debris (discard these). Put beans in a large pot, and add 10 cups of water. Place pot in refrigerator, and allow beans to soak overnight.
- Place the soaked and drained beans in a large pot with enough water to cover them by about 1 inch. Boil gently with lid tilted until beans are soft, about 1 hour. Add more water while beans are cooking if water level drops below the top of the beans.
- Add plantains, tomato, red pepper, onion, garlic and salt. Continue cooking at low heat until plantains are soft.
- Serve warm.
Serving size: 1/2 cup. Amount per serving: 133 calories, 0g total fat (0g saturated fat), 28g carbohydrates, 6g protein, 5g total fiber, 205mg sodium.
Source: National Heart, Lung, and Blood Institute