Ingredients
- 5 cups water
- 3 cups chopped onion
- 2 cups diced cooked ham
- 1 cup diced carrot
- 1 teaspoon dried rosemary, crushed
- 3/4 teaspoon rubbed sage
- 1/4 teaspoon pepper
- 1 pound dried lentils
- 1 (14 1/4-ounce) can fat-free beef broth
- 2 garlic cloves, chopped
- 1 bay leaf
- Chopped fresh parsley (optional)
Preparation
Combine first 11 ingredients in an electric slow cooker. Cover with lid, and cook on high-heat setting for 3 hours or until lentils are tender. Discard bay leaf. Garnish with parsley, if desired.
Nutritional Information
Calories: 196 (10% from fat) Fat: 2.2g (sat 0.7g,mono 0.9g,poly 0.4g) Protein: 16.8g Carbohydrate: 28.9g Fiber: 6g Cholesterol: 13mg Iron: 4.1mg Sodium: 248mg Calcium: 38mg
You can eliminate the quick-cook method for the black beans if you soak them overnight.
Yield: 6 servings (serving size: 1 1/3 cups)
Ingredients
- 1 pound dried black beans
- 2 cups chopped onion
- 1 cup (1/2-inch) pieces yellow bell pepper
- 1 cup (1/2-inch) pieces red bell pepper
- 1 cup (1/2-inch) pieces green bell pepper
- 1 tablespoon chili powder
- 2 teaspoons cumin seeds
- 2 teaspoons dried oregano
- 1 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 1 (15-ounce) can Italian-style tomatoes, undrained and chopped
- 1 1/2 ounces semisweet chocolate, coarsely chopped
- 4 garlic cloves, minced
- 2 jalapeño peppers, seeded and chopped
- 2 bay leaves
- 1 cup minced fresh cilantro
- 1 to 2 teaspoons hot sauce
Preparation
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans.
Place beans and next 14 ingredients (beans through bay leaves) in an electric slow cooker. Cover with lid, and cook on low heat for 8 hours. Stir in cilantro and hot sauce.
Nutritional Information
Calories: 362 (11% from fat) Fat: 4.4g (sat 1.9g,mono 1.1g,poly 1g) Protein: 19.5g Carbohydrate: 67g Fiber: 14g Cholesterol: 0.0mg Iron: 7.2mg Sodium: 539mg Calcium: 168mg
