Honey-Rum Black Beans

Gluten Free
Dairy Free
Health score
14%
Honey-Rum Black Beans
210 min.
6
525kcal

Suggestions

Ingredients

  • large carrots diced
  • cups chicken broth low-sodium homemade canned
  • 0.5 pound chorizo sausage diced
  • pound black beans cooked drained well
  • tablespoons brown sugar dark
  • cup rum dark
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic finely chopped
  • 0.1 cup honey to taste
  • 0.1 cup blackstrap molasses to taste
  • large onion diced spanish finely
  • servings salt and pepper freshly ground

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan
  • slotted spoon

Directions

  1. Preheat oven to 325 degrees F.
  2. Cook sausage in a medium saute pan until golden brown and fat has rendered.
  3. Remove the sausage with a slotted spoon to a plate lined with paper towels.
  4. Add the onion and carrot to the pan and cook until soft.
  5. Add the garlic and cook for 1 minute.
  6. Place the beans in a large bowl, stir in the cooked onion mixture, rum, honey, molasses, sugar, and cooked chorizo. Season with salt and pepper, to taste.
  7. Transfer the mixture to a casserole or baking dish and pour 3 cups of the stock over.
  8. Bake the beans, covered, for 20 minutes. Check to see if the mixture is dry and add more stock, if needed. Continue baking an additional 20 minutes. Uncover and bake for 15 minutes, remove from the oven, and fold in the cilantro, if using.
  9. Let sit for 10 minutes before serving.

Nutrition Facts

Calories525kcal
Protein34.06%
Fat28.75%
Carbs37.19%

Properties

Glycemic Index
46.18
Glycemic Load
9.83
Inflammation Score
-9
Nutrition Score
17.565217399079%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
1.25mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
5.49mg

Nutrients percent of daily need

Calories:525.45kcal
26.27%
Fat:13.74g
21.13%
Saturated Fat:5.48g
34.22%
Carbohydrates:39.97g
13.32%
Net Carbohydrates:32.56g
11.84%
Sugar:18.52g
20.57%
Cholesterol:77.92mg
25.97%
Sodium:703.86mg
30.6%
Alcohol:13.36g
100%
Alcohol %:5.36%
100%
Protein:36.62g
73.23%
Vitamin A:2426.82IU
48.54%
Selenium:21.57µg
30.82%
Folate:122.4µg
30.6%
Fiber:7.41g
29.65%
Phosphorus:281.79mg
28.18%
Manganese:0.55mg
27.3%
Zinc:3.56mg
23.74%
Magnesium:94.68mg
23.67%
Iron:3.89mg
21.6%
Vitamin B6:0.37mg
18.54%
Potassium:626.59mg
17.9%
Vitamin B12:1.02µg
17.08%
Vitamin B3:3.1mg
15.48%
Vitamin B1:0.21mg
14.24%
Copper:0.28mg
14%
Vitamin C:10.25mg
12.43%
Vitamin B2:0.17mg
9.91%
Calcium:76.08mg
7.61%
Vitamin K:6.14µg
5.85%
Vitamin B5:0.33mg
3.31%
Vitamin E:0.43mg
2.87%