Sweet and Spicy Stove Top Beans

23 35 330
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Sweet and Spicy Stove Top Beans
Health Highlights

Ingredients


1 tsp Ghee (or extra virgin olive oil)
1 large White onion (diced small)
1 clove(s) Garlic (large, minced)
2 can(s) (15oz) Pinto beans, canned (rinsed)
1 tbsp minced Ginger root
1 dash Thyme, dried
1/4 cup Sherry, dry
2 tbsp Dijon mustard
1/2 cup Tomato ketchup (organic or use tomato sauce)
2 tsp Chipotle chiles in adobo sauce, La Costena (finely chopped)
3/4 cup Water
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1 mango Mango (mango salsa - ripe, peeled and diced small)
1 cup diced Pineapple (mango salsa)
1/2 cup Jicama (mango salsa - cut into 1/4 dice)
1/2 cup chopped Red bell pepper (mango salsa - diced small)
2 tbsp Cilantro (coriander) (mango salsa - finely chopped)
1/2 whole lime(s) Lime juice (fresh) (mango salsa - juice from 1/2 a lime)
1 dash Cumin (mango salsa)
1 dash Cayenne pepper (mango salsa - a pinch)
1 pinch Salt (mango salsa - to taste)
1 dash Black pepper (mango salsa - to taste)

Instructions


Heat ghee in a large sauté pan over medium heat. Add onion and cook for 4 minutes or until it starts to soften. Add garlic and cook for 1 minute more. Add beans, ginger, thyme, sherry, mustard, ketchup, chipotle and water.

Cover the pan and reduce heat to a simmer, cooking until the sauce has thickened, approximately 20 minutes. Season to taste with salt and pepper.

Top with Mango and Pineapple Salsa.

For the Mango Salsa: Combine last ten ingredients in a medium bowl. Let sit for at least 30 minutes to allow the flavors to marry.

Notes:

Along with the salsa, try pairing these beans with a bed of brown rice.

Having a sharp knife is key to cutting a mango. It has one long at seed in the center of the fruit, so you want to cut alongside the pit. From there, I like to cut the cheeks in half, remove the skin and cut into chunks.

Nutrition Facts

Per Portion

Calories 330
Calories from fat 28.6
Calories from saturated fat 9.8
Total Fat 3.2 g
Saturated Fat 1.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.9 g
Cholesterol 2.5 mg
Sodium 1202 mg
Potassium 930 mg
Total Carbohydrate 66 g
Dietary Fiber 14.5 g
Sugars 22.8 g
Protein 12.8 g

Dietary servings

Per Portion


Fruit 1.0
Meat Alternative 1.3
Vegetables 2.8

Energy sources


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