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Vegetarian: Casseroles: Black Beans with Figs and Bell Peppers
Looking for a lower-calorie version of baked beans? Look no further than our Recipe Makeover. Our version is sweet, spicy and higher in fiber thanks to the addition of figs.
Author: California Fig Advisory Board
Date: August 04, 2009
Serves: 4 person(s)
Yield: 4 x ½ cup servings
Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 1 hrs 30 mins (or until done, if cooking dry beans)
Ingredients:
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. | Recipe Makeover |
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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
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| Traditional Recipe |
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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
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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.
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Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 300 cals | 400 cals |
| Kilojoules: | 1,256 kJ | 1,674 kJ |
| Fat | 5.0 g | 7.0 g |
| Carbohydrates | 64.0 g | 36.0 g |
| Protein | 8.0 g | 8.0 g |
| Cholesterol | 10.0 mg | 20.0 mg |
| Sodium | 270 mg | 822 mg |
| Saturated Fat | 1.0 g | 2.0 g |
| Fiber | 15.0 g | 5.0 g |
| Calcium | 150.0 mg | 60.0 mg |
| Total Sugars | 14.0 g | 21.0 g |
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