Nutrient Analysis of Selected Web recipes
Nicole Jean, RD, CDN, CDE
Bean Sauce
From windowsonhaiti.com
Ingredients:
- 3 scallions or green onions, chopped
- 2 parsley sprigs
- 2 shallots
- 1 green hot pepper or 6 dried Italian pepper pods
- 2 tbsp. peanut oil
- 2 c. dried red beans, rinsed
- 2 q. water
- 1/2 c. cubed ham
- 1 tsp. salt
- 1 tsp. pepper
Preparation:
- In a mortar, pound to a paste the scallions, parsley, shallots, and hot pepper.
- Heat oil in a Dutch oven over medium heat, add seasoning paste, beans, and bouquet garni. Stir until beans are lightly coated with oil.
- Add water, cubed ham and bring to boiling. Cover and simmer 2 hours, or until beans are tender.
- Process beans and juice in an electric blender or force through a food mill.
- Return sauce to Dutch oven and bring to boiling. Season with salt and pepper. Serve warm over white rice or meats.
Makes 1 1/2 quarts.
Serves 12
Serving Size: 1/2 cup
NUTRITION INFORMATION PER SERVING
Calories
141
Carbohydrates
19 gm
Protein
8 gm
Fiber
4 gm
Fat
3 gm
Sodium
281 mg
Cholesterol
2 mg
Click here for the Daily Values Reference Table
Nicole Jean is a Registered Dietitian and a Certified Diabetes Educator who practices in Long Island, New York.
Read her Nutritional Tips for Haitians series of articles written for Windows on Haiti.