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Preparation time: 10 minutes |
4 servings (approximately 51?2 cups total) |
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Cooking time: 18 minutes |
311 calories per serving, 8% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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6.7 days younger |
Olive oil, onion, garlic, orange juice, tomato paste, beans (fiber, flavonoids, lycopene, potassium, vitamin C, folic acid) |
ingredients
1½ teaspoons olive oil
1 cup finely chopped white or yellow onion
3 garlic cloves, minced
1 teaspoon each salt and ground cumin
¼ teaspoon cinnamon
1 cup fresh orange juice
2 tablespoons fresh lime juice
2 tablespoons tomato paste
1 teaspoon bottled or fresh seeded, minced, red jalapeño chile
3 cans (16 ounces each) red kidney beans, rinsed and drained
½ teaspoon each finely shredded lime peel and orange peel (zest)
¼ cup freshly grated Romano cheese (optional)
preparation
Heat a large saucepan or Dutch oven over medium heat. Add oil, then onion. Cook 5 minutes, stirring occasionally. Add garlic, salt, cumin, and cinnamon; continue to cook 3 minutes. Add orange and lime juices, tomato paste, and chile; simmer uncovered 5 minutes.
Add beans; bring to a boil. Reduce heat; simmer uncovered 5 minutes, stirring occasionally. Ladle into shallow bowls; top with lime and orange zests, and, if desired, cheese.
substitutions: Kidney beans accept all sorts of flavorings easily. Most beans do—black beans make an especially good substitute and could be combined with kidney beans, as could garbanzo beans.
tips: One lime provides enough juice and peel for this recipe. Grating the zest before squeezing the citrus saves the trouble of trying to get color and flavor from a slippery, misshapen fruit. Basmati and brown rice both make easy accompaniments; look for quick-cooking versions. For quick tacos, serve the beans with warm corn tortillas and top with grated cheese.
nutritional analysis
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Total fat (g) 2.4 |
Sodium (mg) 1098 |
Vitamin A (RE) 34 |
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Fat calories (kc) 21.6 |
Calcium (mg) 55 |
Beta-carotene (RE) 207 |
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Cholesterol (mg) 0 |
Magnesium (mg) 21 |
Vitamin C (mg) 45 |
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Saturated fat (g) 0.4 |
Zinc (mg) 1.1 |
Vitamin E (mg) 0.36 |
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Polyunsaturated fat (g) 0.3 |
Selenium (mcg) 3 |
Thiamin B1 (mg) 0.15 |
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Monounsaturated fat (g) 1.5 |
Potassium (mg) 582 |
Riboflavin B2 (mg) 0.09 |
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Fiber (g) 7.1 |
Flavonoids (mg) 4.6 |
Niacin B3 (mg) 1.3 |
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Carbohydrates (g) 31.6 |
Lycopene (mg) 2.1 |
Vitamin B6 (mg) 0.6 |
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Sugar (g) 7.6 |
Fish (oz) 0 |
Folic acid (mcg) 60 |
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Protein (g) 8.1 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |