Ingredients:
- 1 1/2 cups chopped chopped 33% -less-sodium smoked cooked ham ( optional) or 1 1/2 cups bacon (optional)
- lime wedge (optional)
Directions:
- Place bay leaves and beans in a Dutch oven.
- Add 12 cups water to pan; bring to a boil.
- Reduce heat, and simmer 2 1/2 hours or until tender, stirring occasionally.
- Heat oil in a large skillet over medium heat.
- Add bell pepper, chopped onion, and shallots to pan; cook 10 minutes or until onion is tender, stirring frequently.
- Stir in cumin, dried oregano, and fresh oregano; cook 2 minutes, stirring frequently.
- Remove from heat; let stand 10 minutes.
- Place vegetable mixture in a blender; add remaining 1/2 cup water; puree until smooth.
- Add vegetable mixture, sugar, and salt to beans; simmer 10 minutes, stirring occasionally.
- Discard bay leaves.
- Combine avocado and juice; toss gently.
- Ladle 3/4 cup bean mixture into each of 10 bowls; top each serving with about 3 tablespoons avocado mixture, about 3 tablespoons red onion, 2 tablespoons ham, about 1 1/2 tablespoons cilantro, about 1 1/2 tablespoons sour cream, 1 teaspoon pumpkinseed kernels, and about 1/2 teaspoon jalapeño pepper.
- Serve with lime wedges, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 360.88 Kcal (1511 kJ) | ||
| Calories from fat | 114.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.68g | 20% | |
|---|---|---|---|
| Cholesterol | 11.35mg | 4% | |
| Sodium | 462.32mg | 19% | |
| Potassium | 1107.21mg | 24% | |
| Total Carbs | 45.09g | 15% | |
| Sugars | 7.61g | 30% | |
| Dietary Fiber | 12.21g | 49% | |
| Protein | 19.68g | 39% | |
| Vitamin C | 49.3mg | 82% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 18.7mg | 104% | |
| Calcium | 173.7mg | 17% | |
| Amount Per 100 g | |||
| Calories | 63.37 Kcal (265 kJ) | ||
| Calories from fat | 20.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.23g | 20% | |
|---|---|---|---|
| Cholesterol | 1.99mg | 4% | |
| Sodium | 81.18mg | 19% | |
| Potassium | 194.42mg | 24% | |
| Total Carbs | 7.92g | 15% | |
| Sugars | 1.34g | 30% | |
| Dietary Fiber | 2.14g | 49% | |
| Protein | 3.46g | 39% | |
| Vitamin C | 8.7mg | 82% | |
| Vitamin A | 0.2mg | 30% | |
| Iron | 3.3mg | 104% | |
| Calcium | 30.5mg | 17% | |
* 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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