Ingredients:
- 1 medium white onion, peeled and finely minced (i use a food processor to finely mince the onion and garlic together)
- salt , to taste
- black pepper , to taste
Directions:
- Soak the beans for at least 4 hours and up to 12. I do this part overnight usually.
- Drain.
- Stove Top: Place the dried beans in a large stock pot of water. Bring the water to the boil, partially cover with the lid and cook on a slow boil for about 1 hour or until the beans are very tender.
- Crock Pot: (Tip: I use the Crock Pot to both soak the beans overnight and cook them.) Place the beans and water in the Crock Pot and cook on HIGH for about 3 hours or just until the beans are about to boil. Then reduce heat to LOW and cook until the beans are very tender about another 3-4 hours.
- In a large saute pan heat the coconut oil on medium heat.
- Add the minced onion and garlic. Saute about five minutes until very soft.
- Lower heat to low. Use a slotted spoon to add the cooked beans to the pan. Add about 1 cup of the bean cooking liquid to the pan. Now start mashing the beans, adding more of the bean liquid to achieve a creamy consistency. You want the beans soupy and not dry. *SAVE* some of the bean liquid for reheating the beans the next day.
- Season with salt and black pepper.
- Servings are estimated.
- Serving suggestion: Spoon the beans over a crisp fried corn tortilla (see Belizean Tortillas). Garnish with shredded cabbage or lettuce, diced toms! Drizzle beans with Marie Sharp's Hot Sauce: 'Belizean Heat', 'Orange Pulp' or 'Grapefruit Pulp', or your favorite one.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 348.17 Kcal (1458 kJ) | ||
| Calories from fat | 38.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.33g | 7% | |
|---|---|---|---|
| Sodium | 11.94mg | 0% | |
| Potassium | 1281.06mg | 27% | |
| Total Carbs | 58.1g | 19% | |
| Sugars | 2.58g | 10% | |
| Dietary Fiber | 14.19g | 57% | |
| Protein | 21.4g | 43% | |
| Vitamin C | 6.2mg | 10% | |
| Iron | 6.5mg | 36% | |
| Calcium | 82.4mg | 8% | |
| Amount Per 100 g | |||
| Calories | 303.46 Kcal (1271 kJ) | ||
| Calories from fat | 33.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.77g | 7% | |
|---|---|---|---|
| Sodium | 10.41mg | 0% | |
| Potassium | 1116.55mg | 27% | |
| Total Carbs | 50.64g | 19% | |
| Sugars | 2.25g | 10% | |
| Dietary Fiber | 12.36g | 57% | |
| Protein | 18.65g | 43% | |
| Vitamin C | 5.4mg | 10% | |
| Iron | 5.6mg | 36% | |
| Calcium | 71.8mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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