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Sugared Sweet PotatoesBlackeye Beans with Wild Rice and Herbs

This recipe is practically a complete dish in itself. It is a vegan or vegetarian method of eating quality protein. It also tastes good and fills the house with great aromas. Enjoy.

Ingredients:

1/2 tsp salt (optional)

2 tbsp white wine vinegar

1 large tomato, diced

1 green bell pepper, diced

3 tbsp extra virgin olive oil

1 lb dried black-eyed beans

2 cups long-grain and wild rice blend

1 cup purple onions, diced

1 cup whole kernel corn

1/2 tsp fresh herbs

3 tbsp fresh oregano, chopped

1-1/2 tbsp fresh thyme

Directions:

Prepare blackeye beans according to dry packaged bean preparation method below. Rinse and cover with fresh water. Bring to a boil and cook 30-40 minutes. Do NOT overcook. Beans should be firm. Prepare dressing by whisking together oregano, thyme, white wine vinegar, olive oil, and salt. Set aside. In a flat serving dish, combine white and wild rice, tomato, onion, bell pepper and corn. Add cooked blackeye beans. Add dressing and toss just to combine. Season with additional salt if necessary. Garnish with fresh herbs. Serve immediately.

Serves 16

Dry Packaged Bean Preparation Method Rinse beans well. In a saucepan, cover beans with water at least 2 in. above the beans and bring to a boil over high heat. Simmer for 5-10 minutes. Turn off heat and let stand at least one hour before proceeding with recipe.

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 22.5%; Total Fat 3g; Saturated Fats 0.4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 19g; Dietary Fiber 2.8g; Sugar 1.2g; Protein 4.1g

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin B12 0 mcg
Vitamin K 3.2 mcg
Vitamin A 130 IU
Niacin B3 0.88 mg
Pantothenic Acid 0.22 mg
Riboflavin B2 0.056 mg
Vitamin C 9.4 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.46 mg
Choline 4.3 mg

Minerals:

Manganese 0.44 mg
Magnesium 33 mg
Calcium 25 mg
Zinc 0.47 mg
Phosphorus 70 mg
Copper 0.078 mg
Fluoride 1.9 mcg
Selenium 3 mcg
Sodium 100 mg
Potassium 310 mg
Iron 1.2 mg

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