Cuban Black Beans and Rice

I found this recipe in the Cooking Light 1992 Cookbook. They were a little more specific about being healthy like not using olive oil to saute the onion mixture, no-salt tomato paste and low fat cheddar but even without those things, it's still rice and beans. Not too unhealthy. Go ahead and add more cumin if you like. And more onion, too.

Cuban Black Beans and Rice

1 lb dried black beans (or 4 cans)
1 T olive oil
1/2 c chopped onion
1/2 c chopped green pepper
2 cloves garlic, minced
5 cups water
1 (6oz) can tomato paste
1 T vinegar
1/2 t sugar
1/2 t salt
1/2 t ground cumin
1/2 t hot sauce
4 1/2 c cooked long grain rice

shredded cheddar cheese
chopped tomato
chopped green onions

Sort and wash beans; place in a large dutch oven. Cover with water to a depth of 3 inches above beans; let soak 8 hours. Drain well. (Skip this step if using canned beans, duh.)

In a small pan, saute onion, green pepper and garlic in olive oil until tender.

Combine beans, sauteed onion mixture, 5 c water and next 6 ingredients in pan; bring to a boil. Cover, reduce heat and simmer 1 1/2 hours or until beans are tender, stirring occassionally. (A lot less time needed if using canned.)

Place 1/2 c rice in each serving bowl. Spoon 1 c beans over rice and top each serving with 1 T each of cheese, tomato and green onions. Yield 9 servings.

TVP Meatballs

These are super easy and cheaper than driving around to the grocery stores looking for frozen veggie meatballs.  I think I'm going to make them tomorrow to serve with egg noodles and sour cream sauce.

TVP MEATBALLS

Combine 1 c tvp granules with 1 c boiling water in a large bowl.  Allow to stand for about 5 minutes until water is absorbed.

Saute 1/2 c chopped onion in 1 T olive oil. Add to reconstituted tvp.

Add:

1 egg beaten

2 T olive oil

1/2 c bread crumbs

1/4 c whole wheat flour

1 t salt

1/4 t pepper

1/2 t oregano

1/2 t sage

1/2 t garlic powder

1/2 t thyme

Mix well. Form into 12 balls. Rub olive oil on your palms and roll each ball between palms to coat with oil. Place "meatballs" on a lightly oiled baking sheet and bake at 400f for 20 minutes flipping them once when they start browning on the bottom. Serve with spaghetti sauce. 

Variations:

• add 1/2 c cheddar cheese and/or some tomato paste for additional flavor
  
• sub cooked lentils for the tvp
  
• bake in tomato sauce
  
• add fennel seeds for "sausage"