Black Beans Recipe

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Ingredients:

Serving

2 tbsp olive oil
2 medium onions, minced
8 garlic cloves, minced
1 lb black beans, rinsed
12 cups water
1 large smoked ham hock, rinsed ( any pork
2 bay leaves
1 cup chopped parsley (, or cilantro)
1 1/2 tsp salt
1 1/2 tsp ground cumin
ground black pepper
1 lb left over smoked ham
6 cups cooked white rice

Directions:

Over medium heat, In a heavy kettle or dutch oven, sauté onions in oil till soft and transparent.
Add garlic and sauté till fragrant and lightly browned.
Add more oil as necessary.
Add water, beans, ham hock (or bone) bay leaves, parsley, salt and cumin.
Bring to a boil over medium-high heat.
Skim surface as required.
Reduce heat to low and simmer, partially covered for about two hours, or until several beans test tender (add more water if cooking liquid reduces to level of beans).
Remove ham hock from beans.
If beans are still watery you can continue to simmer or use an immersion blender or the back of a large spoon to puree some of the beans.
Dice optional meat and put into beans.
(If using country ham leave salt out of beans) Adjust seasoning.
Prepare rice as directed.
When cool enough to handle, remove ham from hock, discard bone and skin, and cut meat into bite-size pieces; set aside.
Serve beans over rice with a couple chunks of the hock meat on top.
Garnish with more chopped parsley.
Note, I have cilantro as an option as it does have a very strong, distinct, taste that some people do not like.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	74.75 Kcal (313 kJ)
Calories from fat	7.77 Kcal
		% Daily Value*
Total Fat	0.86g	1%
Cholesterol	2mg	1%
Sodium	154.21mg	6%
Potassium	172.28mg	4%
Total Carbs	12.23g	4%
Sugars	0.38g	2%
Dietary Fiber	1.59g	6%
Protein	4.32g	9%
Vitamin C	2.2mg	4%
Iron	0.8mg	4%
Calcium	23.5mg	2%

Amount Per 100 g
Calories	74.11 Kcal (310 kJ)
Calories from fat	7.7 Kcal
		% Daily Value*
Total Fat	0.86g	1%
Cholesterol	1.98mg	1%
Sodium	152.88mg	6%
Potassium	170.79mg	4%
Total Carbs	12.12g	4%
Sugars	0.37g	2%
Dietary Fiber	1.58g	6%
Protein	4.28g	9%
Vitamin C	2.1mg	4%
Iron	0.8mg	4%
Calcium	23.3mg	2%

* 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.

Tastes

salty
savory
bitter
sweet

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