Black and black-eyed beans. Photo by Olga Litvin

Beans are nature's miracle when it comes ot nutrition. They are protein rich and full of various vitamins. I try to eat beans ate least three times a week.

Black beans and rice

INGREDIENTS:
1 16 oz. can of black beans, rinsed well
2 T. butter or soy margarine
1 small onion chopped
1/2 green bell pepper chopped
2 garlic cloves minced
1 1/2 cups rice, brown preferred
2 bay leaves
3 cups vegetable broth
Salt and pepper

DIRECTIONS:
Mash three tablespoons of the beans, set aside. Heat the butter in a large skillet or pot, add the onions, pepper and garlic, sauté for a few minutes until tender. Add the bean paste, mix well.  Add the rest of the beans, rice, salt and pepper, broth, bay leaves and garlic. Simmer until the broth has been absorbed completely. Serve either as a main or side dish.

Black eyed peas

INGREDIENTS:
1 cup fresh black eyed peas (can be found in the salad or bulk section) if not using canned
3 cups vegetable broth
2 T. parsley chopped
1/2 jalapeno pepper, chopped
1 large tomato, peeled and seeded
1 T. cumin powder
1 carrot chopped
1/2 green bell pepper chopped
1/2 onion chopped
2 T. vegetable oil
1 bunch cilantro, washed well
Salt and pepper

Heat the oil in a large pot, add the onions, bell pepper and sauté until tender. Add the rest of the ingredients, except the cilantro. Bring to a boil. Lower the flame to simmer, add the cilantro on top and cover the pot. Simmer for 45 minutes. Remove the cilantro and serve over rice.

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