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 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

    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

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)

MakeoverTraditional
Calories:300 cals400 cals
Kilojoules:1,256 kJ1,674 kJ
Fat5.0 g7.0 g
Carbohydrates64.0 g36.0 g
Protein8.0 g8.0 g
Cholesterol10.0 mg20.0 mg
Sodium270 mg822 mg
Saturated Fat1.0 g2.0 g
Fiber15.0 g5.0 g
Calcium150.0 mg60.0 mg
Total Sugars14.0 g21.0 g

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