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INGREDIENTS — makes about 6 servings of 1/2C each

1C dried black beans, no need to soak but you can soak  in water in refrigerator over night

1 QT – 32 oz. vegetable broth, preferably organic without oil or sweetener, please read labels

1/4 large onion, about 1/2C

1 jalapeno pepper or chili pepper, include seeds and membranes for heat

1/4 bell pepper, about 1/2C, please use organic they’re on the Dirty Dozen list

1-2 stalks celery, about 1/2C

Oregano, one small bunch fresh or use 1/2t dried oregano but it’s not as flavorful

2-3 garlic cloves

1/2t cumin

5 Peppercorns

1 Bay leaf

1t Himalayan salt

DIRECTIONS: Rinse and sort the beans, discarding the bad ones. Add the beans and the broth to a large pan, bring to a boil over high heat, reduce heat and simmer. Skim off scum that forms on the top of the pot. Cover and simmer one hour. Add all of the chopped vegetables and continue to simmer with the pot covered until the beans are tender, about one hour or longer.

HEALTHY HINTS & TIME SAVING TIPS: You can put everything in a crockpot and leave it one warm all day long or on low for half-a-day or on high for a few hours if you are home.

DID YOU KNOW? There are 9 essential amino acids that are the building blocks your body needs to build protein. Legumes including beans and lentils provide a portion of them. Healthy whole grains including brown rice or groats, provide a portion of them. When you combine a legume with a whole grain it makes a complete protein. Meat is not the only source of protein. Most foods, yes even fruits and vegetables contain protein!

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The "Aloha Cooks" live in Hawaii and create original recipes using healthy whole foods and since one of them is a registered dietitian you can be sure they are delicious and nutritious.

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