Black Beans with Saffron & Peppers

This simple bean dish has a perception of elegance with the inclusion of saffron. Saffron is an extremely expensive spice, but affordable nonetheless, since a pinch goes a very long way. The beautiful colors of the bell peppers compliment the spices and brighten up the beans. The orange brings a citrus flavor that enhances the overall dish. We served this for dinner over Basmati rice and the leftovers were excellent as a cold lunch the next day - a perfect Summer meal.

This recipe is a shade high in calories at a bit more than 400 but is a very healthy meal overall. It is very low in Cholesterol, low in saturated fat while being an excellent source for dietary fiber and Vitamin C.

And here's a fun bit on beans in general - the USDA recommends that we consume 3 cups of legumes (beans) per week (for those on a daily diet of approximately 2,000 calories). 1 serving of legumes is equal to as 1/2 cup of cooked beans. The American Cancer Society, the American Heart Association and the American Diabetes Association all recommend beans as a key food group for optimizing health and preventing disease.

Ingredients:

1 orange
2 teaspoons olive oil
1 med yellow or white onion, chopped
3 cloves garlic, minced
2 yellow or orange sweet bell peppers, chopped
4 tablespoons dried cilantro or 1/2 cup fresh, chopped
2 teaspoons dried oregano
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons tomato paste
1 tablespoon balsamic vinegar
1 generous pinch saffron
2 cans black beans, drained and rinsed
2 cups prepared Basmati rice

Directions:

Grate 2 teaspoons of zest from the orange and then juice the orange
Heat oil to medium and add onion, garlic, peppers, cilantro, oregano, cumin, and coriander and saute until onion is soft and translucent.
Stir in tomato paste and blend
Add vinegar and increase heat to medium high and stir to reduce liquid, about 2 minutes
Add orange juice, zest and saffron, stir until mixture begins to thicken, about 2 minutes
Stir in beans and heat through
Serve over 1/2 cup rice per serving

Serves: 4

Nutritional Information (per serving):

Calories 434
Protein 17g
Carbs 74g
Fat 9g
Sat Fat 1g
Trans Fat 0g
Fiber 19g
Sodium 820mg
Sugar 6g

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Dried Cilantro	Mexican Oregano	Ground Cumin	Coriander Seed Powder
Saffron