Smoky Black Beans with Grilled Lamb

Gluten Free
Dairy Free
Health score
49%
Smoky Black Beans with Grilled Lamb
45 min.
4
872kcal

Suggestions

Ingredients

  • 0.3 pound bacon smoked diced (preferably applewood-smoked)
  • teaspoon balsamic vinegar 
  • cup lightly cilantro fresh packed
  • 0.5 cup cooking wine dry red
  • cloves garlic 
  • teaspoon ground cumin 
  • cups lamb broth 
  •  lamb loin chops thick fat trimmed
  • tablespoon marjoram leaves dried fresh minced (or 1 teaspoon marjoram)
  • 2.5 cups onions chopped
  • 0.5 teaspoon oregano dried
  • servings salt and pepper 
  •  serrano chili fresh stemmed
  • pound tomatoes ( 3)
  • cup black valentine dried

Equipment

  • bowl
  • frying pan
  • blender
  • broiler pan

Directions

  1. Sort beans for debris, then rinse. Bring beans and 1 quart water to a boil over high heat in a 5- to 6-quart pan. Cover, boil for 2 minutes, and remove from heat. Beans are ready to cook after soaking for 2 hours, but are more digestible after 4 hours. To use, drain and rinse.
  2. In a 4- to 5-quart pan over high heat, bring 2 cups water, 1 cup chopped onion, cilantro, chili, garlic, 1/2 teaspoon cumin, and oregano to a boil. Reduce heat and simmer, covered, for 10 minutes. Whirl in a blender until smooth.
  3. In pan combine onion mixture, broth, and soaked beans. Bring to a boil over high heat, then reduce heat and simmer, covered, for 45 minutes.
  4. Meanwhile, in a 3- to 4-quart pan over medium heat, frequently stir bacon and 1 1/2 cups onion until onion is deep golden, about 20 minutes. Stir in wine and set aside.
  5. On a rack in a 12- by 15-inch broiler pan, broil tomatoes 2 inches from heat, turning until blackened all over, about 15 minutes. Coarsely chop; set aside.
  6. Add bacon mixture, tomatoes, minced marjoram, and vinegar to beans. Simmer, uncovered, stirring often, until beans are tender to bite and enough liquid evaporates to make a thick stew, 30 to 40 minutes.
  7. Add salt and pepper to taste.
  8. While beans simmer, sprinkle lamb all over with salt, pepper, and remaining cumin. Broil 2 inches below heat, turning once, until done to your liking, about 8 minutes for medium-rare.
  9. Spoon bean mixture into 4 wide soup bowls. Top each with a lamb chop, and garnish with marjoram sprigs.

Nutrition Facts

Calories872kcal
Protein28.21%
Fat49.8%
Carbs21.99%

Properties

Glycemic Index
54.75
Glycemic Load
3.5
Inflammation Score
-10
Nutrition Score
44.314782391424%

Flavonoids

Petunidin
8.47mg
Delphinidin
10.23mg
Malvidin
13.02mg
Peonidin
0.56mg
Catechin
2.31mg
Epicatechin
3.2mg
Naringenin
0.77mg
Apigenin
1.09mg
Luteolin
0.1mg
Isorhamnetin
5.02mg
Kaempferol
0.77mg
Myricetin
0.36mg
Quercetin
23.51mg

Nutrients percent of daily need

Calories:871.55kcal
43.58%
Fat:46.83g
72.05%
Saturated Fat:18.5g
115.6%
Carbohydrates:46.52g
15.51%
Net Carbohydrates:35.57g
12.93%
Sugar:8.57g
9.52%
Cholesterol:179.65mg
59.88%
Sodium:543.91mg
23.65%
Alcohol:3.15g
100%
Alcohol %:0.71%
100%
Protein:59.7g
119.39%
Vitamin B12:5.37µg
89.53%
Vitamin B3:17.4mg
87.02%
Selenium:56.95µg
81.36%
Folate:304.04µg
76.01%
Zinc:10.19mg
67.9%
Phosphorus:676.39mg
67.64%
Vitamin B1:0.89mg
59.35%
Potassium:1812.36mg
51.78%
Manganese:0.9mg
45.1%
Fiber:10.95g
43.81%
Iron:7.63mg
42.41%
Magnesium:168.82mg
42.2%
Copper:0.81mg
40.62%
Vitamin B6:0.81mg
40.4%
Vitamin B2:0.69mg
40.37%
Vitamin K:38.72µg
36.87%
Vitamin C:25.87mg
31.35%
Vitamin A:1302.17IU
26.04%
Vitamin B5:2.37mg
23.71%
Calcium:143.25mg
14.33%
Vitamin E:1.49mg
9.9%
Vitamin D:0.23µg
1.54%
Source:My Recipes