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2 cups chopped onions
2 tablespoons minced jalapeno chili
2-4 teaspoons minced gingerroot or 1-2 teaspoons ground ginger
4 cans (15 ounces each) Black beans or 6 cups cooked dry-packaged Black beans, rinsed, drained
2 cans (14.5 ounces each) diced tomatoes, undrained
1/3 cup honey
1/3 cup packed light brown sugar
3/4 teaspoon dried thyme leaves
1 teaspoon salt
1/3 cup cubed fresh or jarred mango
1/3 cup sliced banana

1. Combine all ingredients, except mango and banana, in 3-quart casserole. Bake at 350 degrees, covered, 30 minutes; uncover and bake to desired thickness, about 1 hour. Spoon mango and banana on beans before serving.

Makes 8 servings (about 1 cup each).

TIP: If desired, ripe plantain can be substituted for the banana.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information Per serving: Calories 289; Fat less than 1g; % Calories from Fat less than 1; Potassium 701mg; Carbohydrate 60g; Folate 328mcg; Sodium 1296mg; Calcium 147mg; Protein 11g; Dietary Fiber 10g; Cholesterol 0mg

TIPS:

Soaking Dry-Packaged Beans:

Before cooking, soak dry-packaged beans to help soften and return moisture to the beans and reduce cooking time. Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.

Preferred Hot Soak and Quick Soak Methods -- Hot soaking helps dissolve some of the gas-causing substances, making the beans easier to digest. For each pound beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak), or up to 4 hours (Hot Soak).

Traditional Overnight Soak -- For each pound (2 cups) dry-packaged beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Cooking Dry-Packaged Beans:

• Drain soaking water and rinse beans; cook in fresh water. In general, beans take 30 minutes to 2 hours to cook depending on variety. Check bean packaging for specific cooking times and instructions.
• Spice up beans while they cook. Seasonings such as garlic, onion, oregano, parsley or thyme can be added to the pot while beans are cooking. Add acidic ingredients, such as tomatoes, vinegar, wine or citrus juices, only at end of cooking, when the beans are tender.
• Add salt only after beans are cooked to tender. If added before, salt may cause bean skins to become impermeable, halting the tenderizing process.
• To test for doneness, bite-taste a few beans. They should be tender, but not overcooked. When cooling, keep beans in cooking liquid to prevent them from drying out.

Recipe provided courtesy of The Bean Education & Awareness Network.