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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Oct. 6, 2012

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Best in the World

This week's recipe can be found in Best in the World, which can be found in PCRM's Shop. Purchase the book >

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For a sweet alternative to this week’s featured breakfast dish, consider making our Breakfast Sweet Potato Pudding! View the recipe > Feel free to substitute plantains for a different flavor!

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Canned black beans will work in this recipe, but using dried beans is much more economical. To make the beans more easily digestible, put in a piece of kombu seaweed in your pot or slow cooker.

Black Beans with Salsa on Toast

Black Beans With Salsa on Toast

This recipe makes for an easy treat to make in a hurry. There are also very few ingredients, so it’s ideal to make if you haven’t done your grocery shopping for the week!

Ingredients

Makes 2 servings

1/2 cup dry black beans, or 2 cups canned black beans, drained and rinsed
salt, to taste
garlic powder, to taste
ground cumin, to taste
1 teaspoon thinly sliced jalapeno pepper
1 large tomato, chopped
1/4 cup chopped onion
4 slices toast, or 2-4 tortillas

Directions

Start with black beans. You can boil them from scratch for about 2 hours after soaking overnight. Do not undercook. Or you can make life easier and simply use heated canned beans.

Season cooked beans with salt, garlic powder, and cumin and mash.

For the salsa, mix the jalapeno, tomato, and onion, adjusting amounts to taste.

Serve the beans and salsa on toast or with tortillas.

Per serving (1/2 recipe): 314 calories; 2.8 g fat; 0.5 g saturated fat; 8% calories from fat; 0 mg cholesterol; 15.4 g protein; 53.3 g carbohydrates; 6.7 g sugar; 12.5 g fiber; 445 mg sodium; 95 mg calcium; 4.5 mg iron; 18.8 mg vitamin C; 378 mcg beta-carotene; 0.6 mg vitamin E

Recipe from The Best in the World by Neal Barnard, M.D.; recipe by Maya Caribe, Cancun, Mexico.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org