Frijoles de Olla

“Zesty Black Beans”
4 cups Dried black bean
10 cups Water
1 Fresh bell pepper, chopped or 1/4 cup
Dried bell pepper
1 Onion, chopped
1 cup Fresh cilantro, chopped
2 Tbs. Salt
5 cloves Garlic, chopped
1 Tbs. Dried oregano
Soak beans overnight in 4 cups cold water. Rinse well, put
in a large pot, and add the 10 cups of water and all the other
ingredients except salt. Bring to a rapid boil, then reduce to
a simmer and cook until well done. Add more water as
needed to keep beans covered. When beans are almost done,
then add salt.
Serving Suggestions:
• over brown rice
• for burrito filling
• enchilada filling
• use on “Haystacks”
• wrapped in fresh, hot tortillas

Beans
Beans are an exellent
addition to the diet. They are
one of nature’s neat perfect
food, containing an abundance
of B-vitamins and iron.
They are low in calories, sodium,
and fat, containing calcium,
zinc, potassium, magnesium,
and copper. A
wealthy supply of most protein-
building amino acids,
beans also contain more fiber
per serving than oat bran. A
report published in the
American Journal of Clinical
Nutrition states that “beans
significantly lower cholesterol
levels even in high-fat
diets.”