Vegetarian: Casseroles: 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!
Author: California Fig Advisory Board
Date: November 04, 2010
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)
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|
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
| Traditional Recipe|
1/3 kg salt pork
2 cup dried navy beans
1/2 tsp dry mustard
1/2 cup molasses
1 Tbsp sugar
1 onion, chopped
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.
|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|