Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

---------------------SPICY BLACK BEANS--------------------------
1 c Dried black beans, soaked Seeded and coarsely chopped
Overnight and drained 2 Garlic cloves, chopped
4 c Water 1 Bay leaf
1 sm Onion 1 ts Soy Sauce, low-sodium
1 sm Carrot, chopped 1/2 ts Cumin, ground
1/2 c Green peppers, chopped 1/4 ts Red pepper flakes, crushed
1 Chili, jalapeno or serrano

------------------------SAFFRON RICE-----------------------------
2 1/4 c Vegetable stock 1 Garlic clove, minced
Saffron threads, pinch 1/2 ts Turmeric
1/3 c Onions, chopped finely 1 1/2 c Rice, long-grain, white
1 ts Olive oil

--------------------CHUNKY TOMATO SALSA-------------------------
2 c Tomatoes, diced 2 tb Coriander, fresh, minced
1/2 Avocado, large, diced 1 tb Lime juice
1/2 c Red onions 1 ts Olive oil
1/2 c Cucumbers, diced 1 ts Chili peppers, minced

-------------------------GARNISHES------------------------------
Soy yogurt, optional Coriander leaves, garnish

Directions: 1. To make the beans: In a 3 quart saucepan, combine the
beans, water, onion, carrot, green peppers, chili pepper, garlic, bay
leaf, soy sauce, cumin and pepper flakes. Bring to a boil over
medium-high heat, stirring occasionally. Reduce the heat to medium
and simmer, uncovered, for about 2-1/2 hours, or until the beans are
tender and almost all the liquid has been absorbed. Discard the bay
leaf and set aside the bean mixture. (May be made up to 2 days ahead;
reheat before serving).

2. To make the rice: In a 1 quart saucepan, bring 1/4 of the stock
to a boil. Add the saffron. Cover, remove from the heat and let stand
for 5 min.

3. In a 2 quart saucepan over low heat, saute the onions in the oil
until tender, about 5 minutes. Add the garlic and saute for 1
minute. Stir in the turmeric, then the rice. Add the remaining 2 C
stock and the saffron mixture. Bring to a boil over high heat, then
reduce the heat to low, cover the pan and simmer for 15 minutes, or
until the rice is tender and all the liquid has been absorbed.

4. Lightly coat 4 (8 ounce) custard cups with no-stick spray or olive
oil. Spoon about 3/4 C of the warm rice into each cup, pressing it
into the bottom and up the sides. Add about 1/2 C of the beans to
each cup. Top with more rice to cover the beans; lightly pack it
around the edges.

5. If not serving the timbales immediately, cover each cup tightly
with a piece of foil. Set the cups on a baking sheet and keep warm
at 300 degrees (for up to 30 minutes).

6. To make the salsa: In a medium bowl, combine the tomatoes,
avocado, onions, cucumbers, coriander, lime juice, oil and peppers.
If not serving immediately, cover and refrigerate.

7. To serve: Makes 4 servings. Remove the foil from the timbale.
Invert each cup onto a dinner plate. Top with the salsa and soy
yogurt. Garnish with the coriander.

Serves 4. This recipe is substantial enough for a main course. Serve
with a tossed salad. Per serving: 343 cal, 7gm fat, 9 g dietary
fiber, 14 g protein, no cholesterol, 215 mg sodium, also a good
source of Vitamin A, Vitamin C, folate

Adapted from Prevention Magazine, March 1991. Collection of A.Broaddus
3/14/1991

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