Black Beans, Rice & Vegetables

Smack-It Black Beans, Rice and Vegetables

(Plant based, No fat - Esselstyn - option)


Preparing black beans from scratch:
4 cups water
2 cups vegetable broth
2 cups dried red kidney beans
1 cup chopped onion
1 cup chopped green bell pepper
3/4 cup chopped celery
3/4 cup finely chopped carrots
1/8 teaspoon of the following spices:  dried thyme, cumin, flat leaf parsley, oregano, rosemary, and dill
3 bay leaves
1/2 teaspoon black pepper
3 garlic cloves, minced
1/2 teaspoon kosher salt
½ pound seasoned sausage or 1 package Lifelight sausage, cut into small pieces
2 tablespoons of white wine vinegar (lemon juice optional)

Canned black beans:
4 cans black beans

Other ingredients:

3 to 4 cups long-grain rice or brown rice
1/4 cup chopped tomatoes
1/4 cup chopped vidalia, green onions, red onions or some of each ?½ cup frozen corn thawed (if you forget to thaw run it under hot water) ?chopped red, yellow or green bell peppers ?grated or julienne carrots ?water chestnuts ?chopped cilantro ?chopped arugala ?low sodium tamari ?salsa ?PepperSmack™ pepper paste, coarse pepper or pepper dust


If preparing beans from scratch:  In a large pot, place washed beans and water.  Bring to a rapid boil and then cut off.  Let beans soak for 1 hour.  This alleviates the need for overnight soaking.  Then place beans and water in electric slow cooker, stirring in the onion, bell pepper, celery, spices, bay leaves, pepper, garlic, and sausage.  Add vegetable broth as needed to keep beans covered with liquid.  Cover and cook on low heat until the beans are tender, about 7 1/2 hours (on high it takes between 3 1/2 to 4 hours). Remove 1/4 cup of beans from slow cooker; mash until smooth, then sir them stir back into slow cooker. Add vinegar or lemon juice, salt and additional pepper to taste. Continue to cook for another 30 minutes on low or 15 minutes on high. Discard bay leaves.  If using canned beans: use juice and all or rinse and add back a little water.  Cook rice according to package directions.  Add smack of PepperSmack™ pepper paste, coarse pepper or pepper dust (the size of the smack depends on one’s heat tolerance) to rice as it is cooking.  After beans and rice are fully cooked, serve by putting chopped vegetables in individual dishes. Then add rice on top of vegetables, followed by beans.  Just pile it up high.  Top off with low sodium tamari.  Sprinkle servings evenly with green onions.  Of course, additional PepperSmack™ pepper paste, coarse pepper or pepper dust can be used on finished dish or paste can be plopped on plate and eaten with the meal.