Black Beans with Figs and Bell Peppers

Black Beans with Figs and Bell Peppers

Looking for a lower-calorie version of Boston Baked Beans? Look no further than this Recipe Makeover. Dressed up with figs, this recipe is sweet, spicy and higher in fiber than the traditional dish.

Per serving: 300 calories, 5g fat and 15g fiber.

Saves: 100 calories, 2g fat and adds 10g more fiber!

Rating:

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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 1 hr
(or until done, if cooking dry beans)

Yield: 4 x ½ cup servings

High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

About this Recipe Makeover

Although Boston Baked Beans are rich in fiber, they can be somewhat high in added sugar. "Black Beans with Figs and Bell Peppers" steps "outside the box", sweetening with luscious figs. Using black beans and topping with colorful veggies, this dish adds texture, taste and adventure to an old favorite.

Ingredients Show Makeover Show Traditional

  • 1 1/2 Tbsp corn oil or unsalted butter
  • 1 large onion, chopped
  • 1 large red bell pepper, seeded and chopped
  • 1 large yellow pepper, seeded and chopped
  • 2 cloves garlic, crushed and minced
  • 2 whole cloves
  • 2 tsp ground cumin
  • 1/2 cup minced fresh cilantro leaves
  • 12 medium California figs, sliced
  • 2 tsp fresh lemon juice
  • 1 tsp brown sugar
  • 2 cup cooked black beans
  • 3/4 lb salt pork
  • 2 cup dried navy beans
  • 1/2 tsp dry mustard
  • 1/2 cup molasses
  • 1 Tbsp sugar
  • 1 onion, chopped

Directions:

Melt the butter (or heat the oil) in a large skillet over low heat. Add the onion, bell peppers, garlic, cloves, cumin and cilantro. Cook, stirring often, until the onion softens, about 5 to 10 minutes.

Add the diced figs, lemon juice and brown sugar to the onion-pepper mixture. Add the beans, cover and cook over low heat until the peppers are soft, about 20 minutes, stirring often to prevent sticking.

Serve hot or chilled.

Thanks to California Fig Advisory Board

Nutritional Info (per serving)

CALORIES 300 cals
Kilojoules 1,256 kJ
Fat 5.0 g
Saturated Fat 1.0 g
Cholesterol 10 mg
Sodium 270 mg
Carbohydrates 64.0 g
Fiber 15.0 g
Total Sugars 14.0 g
Protein 8.0 g
Calcium 150.0 mg
CALORIES 400 cals
Kilojoules 1,674 kJ
Fat 7.0 g
Saturated Fat 2.0 g
Cholesterol 20 mg
Sodium 822 mg
Carbohydrates 36.0 g
Fiber 5.0 g
Total Sugars 21.0 g
Protein 8.0 g
Calcium 60.0 mg
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