Emilia's Cuban Black Beans

Gluten Free
Dairy Free
Health score
15%
Emilia's Cuban Black Beans
255 min.
10
225kcal

Suggestions

Ingredients

  •  achiote seeds (annatto)
  • 0.3 pound bacon chopped
  •  bay leaves 
  • pound black beans dried picked over rinsed
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  • 0.3 teaspoon garlic minced to taste
  • tablespoon ground cumin 
  • tablespoon pepper black
  •  juice of lime juiced
  • 10 servings kosher salt to taste
  • tablespoons oregano fresh chopped
  • 0.5 cup pimiento stuffed olives green spanish sliced
  •  onion diced yellow

Equipment

  • pot

Directions

  1. In a large pot over medium heat, cook and stir the bacon with the annatto seeds until the bacon pieces are browned, crisp, and colored from the seeds. Stir in onion, garlic, 1/2 cup parsley, and 1/4 cup cilantro; cook and stir the vegetables in the bacon drippings until the onion is translucent, about 5 minutes.
  2. Add the beans, oregano, cumin, kosher salt, pepper, lime juice, and bay leaves.
  3. Pour in enough water to cover the beans by about 4 inches, and bring to a boil over medium heat.
  4. Cover the pot and simmer the beans and seasonings until tender, about 3 hours, adding water if necessary to prevent burning. Stir in the olives and 1/4 cup cilantro, and simmer for 30 more minutes, uncovered, to reduce excess soupiness if desired.
  5. Sprinkle with 1 teaspoon or more of fresh parsley, and serve.

Nutrition Facts

Calories225kcal
Protein20.41%
Fat24.98%
Carbs54.61%

Properties

Glycemic Index
16.3
Glycemic Load
0.36
Inflammation Score
-9
Nutrition Score
16.770869700805%

Flavonoids

Petunidin
6.99mg
Delphinidin
8.39mg
Malvidin
4.81mg
Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Apigenin
6.46mg
Luteolin
0.07mg
Isorhamnetin
0.55mg
Kaempferol
0.12mg
Myricetin
0.45mg
Quercetin
2.47mg

Nutrients percent of daily need

Calories:224.65kcal
11.23%
Fat:6.41g
9.87%
Saturated Fat:1.85g
11.58%
Carbohydrates:31.55g
10.52%
Net Carbohydrates:23.34g
8.49%
Sugar:1.6g
1.78%
Cholesterol:7.48mg
2.49%
Sodium:380.19mg
16.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.79g
23.59%
Vitamin K:60.37µg
57.49%
Folate:211.37µg
52.84%
Fiber:8.21g
32.84%
Manganese:0.65mg
32.65%
Vitamin B1:0.46mg
30.4%
Magnesium:88.58mg
22.15%
Potassium:767.99mg
21.94%
Copper:0.42mg
21.24%
Iron:3.41mg
18.95%
Phosphorus:187.37mg
18.74%
Zinc:1.91mg
12.75%
Vitamin B6:0.2mg
9.78%
Calcium:91.86mg
9.19%
Vitamin B3:1.5mg
7.51%
Vitamin C:5.91mg
7.17%
Vitamin A:349.02IU
6.98%
Vitamin B2:0.11mg
6.63%
Selenium:3.97µg
5.68%
Vitamin B5:0.52mg
5.22%
Vitamin E:0.65mg
4.34%
Source:Allrecipes