Spicy Black Beans and Rice with Mangoes
1 tablespoon olive oil
1 small onions, finely chopped
1/2 red bell peppers, seeded and chopped
2 garlic cloves, minced
1 jalapeno, seeded and minced
1 teaspoon fresh ginger, peeled and minced
1/2 teaspoon ground cumin
1/2 teaspoon ground allspice
1/2 teaspoon dried oregano
2 (15 1/2 ounce) cans black beans, drained and rinsed
1 cup water
1/2 teaspoon light brown sugar
1/2 teaspoon salt
1/4 teaspoon black pepper, freshly ground
3 cups cooked long-grain brown rice
2 mangoes, ripe, medium sized, peeled and flesh diced
Heat oil in the skillet over medium heat. Add onion, bell pepper, garlic and jalapeno, cover, and cook 5 minutes until softened. Add in seasonings, mix well and cook for 1 minute.
Transfer mixture into a 3 1/2 to 4 quart slow cooker. Add beans, water, brown sugar, salt and pepper. Stir well. Cover and cook on low for 6 to 8 hours.
Add the cooked rice and the mangoes. Allow to cook another 10 minutes.
By my calculations – Per serving – Calories: 306, Total Fat: 4g, Sat. Fat: 0.7g, Carbs: 59.1g, Fiber: 11.2g, Protein: 10.8g