Cooking in progress....

• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Rest Caribbean

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Place beans, potatoes and tomatoes in crock pot. | 2. In a large skillet, heat coconut oil over medium-high heat and saute onions, garlic, brown sugar, cayenne, bell pepper, thyme and chili flakes (if using) until soft. | 3. Add the vegetable broth to the skillet and stir with a wooden spoon on low heat scraping up any browned bits in the skillet. | 4. Pour the broth/vegetables into the crock pot. | 5. Cover and cook on high heat for 3-4 hours. Switch to low heat and add coconut milk for 30 more minutes. | 6. Season with salt and pepper, and serve over short grain brown rice. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
black bean	2	cans	cooked	1983.6282	362.7538	125.6492	8.2603
coconut oil	2	tablespoons		242.62400000000002	0.0	0.0	26.9443
onion	2		chopped	120.0	28.02	3.3	0.3
garlic clove	4		minced	17.88	3.9672	0.7632	0.06
green bell pepper	1		seeded chopped	-	-	-	-
thyme	1	teaspoon	dried	0.8079999999999999	0.1956	0.0445	0.0134
chili pepper flake	1 -2	teaspoon		-	-	-	-
brown sugar	1	tablespoon		34.2	8.8281	0.0108	0.0
cayenne pepper	1/4 - 1/2	teaspoon		0.0	0.0	0.0	0.0
russet potato	4		cut	-	-	-	-
tomato	2	cans	diced	80.4198	17.3796	3.9316	0.8936
vegetable broth	1	cup		162.36	26.322	5.9532	3.8376
coconut milk	1	can		827.5862	19.934	8.2399	85.7811

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.