Black Bean and Mango Sauce

Served over rice, this makes a wonderful entree! Or, serve over steamed quinoa, barley, or couscous. This sauce also makes a great basis for a Caribbean chowder; just allow it to cook a bit longer to reduce and add cooked, diced potatoes, cut corn, and green peas.

Ingredients:
2 tablespoons olive oil
2 cups chopped white onions
2 cloves garlic, minced
2 tablespoons minced bell pepper
2 tablespoons minced fresh ginger
1 teaspoon ground cumin
4 cups cooked or canned, drained black beans
4 tablespoons time juice
1 cup pitted and chopped, fresh, ripe mango
Garnish:
Lime wedges
Chopped green onions
Chopped fresh cilantro

Directions:
Heat oil in a large frying pan. Add onions, garlic, bell pepper, ginger, and cumin and saute until onions are soft, about 3 minutes.

Turn heat to low and add beans and lime juice. Saute for 5 more minutes or until beans are heated. Add the mango and stir and mash for 5 more minutes.

Serve immediately Garnish with lime wedges, chopped green onions, and fresh cilantro.

Yield: 6 servings

Total calories per serving: 231
Carbohydrates: 38 grams
Sodium: 18 milligrams
Fat: 5 grams
Protein: 11 grams
Fiber: 13 grams