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Savory peppers, garlic infuse heat in standard Caribbean recipes |
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Black Bean and Olive Soup |
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14 ounces dried black beans
7 cups water
14 1/2-ounce can reduced-sodium chicken broth |
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Sofrito |
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1 tablespoon olive oil
1 cup finely chopped green bell pepper
1 cup finely chopped onion
3/4 cup Spanish salad olives plus 2 tablespoons of brine
1/2 cup finely chopped carrot
1/4 cup finely chopped celery
5 garlic cloves, minced
2 teaspoons dried thyme leaves
1/4 teaspoon salt
2 tablespoons red wine vinegar |
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Rinse and drain the beans. In an 8-quart saucepan with a lid, bring the beans and 7 cups of water to a boil for 2 minutes. Remove the pan from the heat, cover, and let it sit for 1 hour. The dish may be prepared in advance up to this point.
Add the chicken broth to the pan, cover, and bring to a boil. Reduce the heat, and keep at a full simmer for about 3 hours, or until the beans are tender.
While the beans are cooking, start the Sofrito by heating the oil in a large skillet. Add all the remaining ingredients, except the vinegar. Cook over low heat, stirring occasionally, for 1 hour, until the mixture is very soft. Don't brown this, but slowly cook it down into a soft mush, adjusting the heat as needed. Add a tablespoon or two of water if the mixture starts to stick.
When the beans and Sofrito are done, stir the Sofrito into the beans. Scoop out 1 cup and puree in a blender. Return the puree to the pan, cover, and, over low heat, cook an additional 30 minutes. Stir in the vinegar 5 minutes before serving.
Makes 9 servings
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Nutrition facts per serving:@ 200 cal., 4 g fat, 315 sodium. |
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Pigeon Peas and Rice |
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1/4 pound dried pigeon peas
3 cups water
1/4 pound lean smoked ham, diced
1/2 cup finely diced onion
1/2 cup finely diced green bell pepper
2 peeled, seeded, diced plum tomatoes
3 garlic cloves, minced
1 1/2 teaspoons dried thyme leaves
1/2 teaspoon minced Scotch bonnet pepper (see note)
1/2 teaspoon salt
1 cup uncooked long-grain white rice
1 cup reduced-sodium chicken broth |
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Rinse and drain the peas. In a 4-quart saucepan with a lid, bring the peas and 3 cups of water to a boil for 2 minutes. Remove the pan from the heat and let it sit for 1 hour. The dish may be prepared in advance up to this point.
Add the ham, onion, green pepper, tomatoes, garlic, thyme, Scotch bonnet pepper and salt to the pan. Cover and bring to a boil. Reduce the heat to medium-low and cook for 30 minutes, until beans are tender but not mushy. Stir in the rice and broth and bring to a boil. Cover, reduce the heat, and cook an additional 20 to 25 minutes, until the liquid is absorbed and the rice is tender.
Makes 8 servings.
Note: Scotch bonnet pepper is one of the hottest peppers, the red pods of the pepper species Capsicum chinense. Any other fresh hot pepper could be substituted to taste — for instance, jalapeno or serrano.
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Nutrition facts per serving:@ 170 cal., 1 g fat, 10 mg chol., 300 mg sodium.
Recipes adapted from "Caribbean Light'' (Doubleday, $25.95 hardcover) by Donna Shields. |
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Classic Pink Beans and Rice
(Habichuelas Rosadas con Arroz) |
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2 tablespoons olive oil
1/2 cup chopped ham
1/2 cup chopped onion
1/4 cup chopped green pepper
2 cloves garlic, minced
1/4 cup tomato sauce
1/4 teaspoon dried oregano leaves
3/4 cup water
5 1/2-ounce can pink beans, undrained
1 packet prepared seasoning mix with garlic, cumin and coriander |
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Heat oil in a large skillet over medium heat. Add ham, onions, pepper and garlic; cook 10 minutes. Stir in remaining ingredients. Bring to boil. Reduce heat and simmer 10 minutes. Serve over hot white rice.
Makes 4 servings.
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Recipe from:@ Goya Foods. |
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Eating out tonight ? |
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