Preparation
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Put in crockpot and cook about 4-6 hours on high or overnight on low.
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Beans should be soft (small white beans take longest, pinto beans
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shorter)
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Add spices, veggies, etc. (see below) cook about another hour.
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Spices:, veggies, etc:
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1) 1 tsp dried cumin, 1 tsp paprika, 1/4 tsp cayenne pepper, 1-2
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Tbsp. soy sauce, a few chili peppers, chopped, chopped green
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pepper, can chopped tomotoes, some frozen corn. (Good with black
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beans) 1/2 tsp liquid smoke tastes good added.
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2) 1 tsp cumin, 1 can chopped green chilis, chopped green pepper, 1
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Tbsp soy sauce (good with white beans).
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3) 1-2 Tbsp soy sauce, 1/4 cup molasses, 1/4 tsp cayenne, 1/2 tsp
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dried mustard, (good with pinto or black eyed peas)
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Garbanzo beans I usually use as a substiute in chicken recipes, so
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I'll freeze them with just the onions and garlic. Frozen black eyed
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peas are also a good staple to have on hand (for some reason that's
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the only legume that comes frozen except for lima beans which I don't
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like).
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From: maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran). Fatfree Digest
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[Volume 9 Issue 18] July 9, 1994. Formatted by Sue Smith, S.Smith34,
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TXFT40A@Prodigy.com using MMCONV
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Health Nutrition Facts
per serving
| Calorie | 190.82 |
| Protein | 21.02g |
| Fat | 2.65g |
| Water | 507.42g |
| Sodium | 32.40mg |
| Cholesterol | 0.00mg |
| Carbohydrates | 32.05g |
| Fiber | 2.54g |
| Vitamin A | 132.78IU |
| Vitamin C | 186.15mg |
| Calcium | 131.96mg |
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Health/Fitness Information
(To burn calories of one serving, you need to do one of following fitness)
|
| |  | 28 minutes of Bicycling at 12 mph |
| |  | 26 minutes Walking at 4 mph |
| |  | 9 minutes Runing at 10 mph |
| |  | 23 minutes Swimming at 50 yards/minute |
| |  | 27 minutes Playing Tennis (Single) |
| |  | 23 minutes Playing Basketball (recreational) |
Health Diet/Fitness Wizard |
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