BLACK BEANS AND HAM WITH BROWN RICE

Beans are important to the diabetic diet. As a diabetic we should eat them almost every day. (No lectures on carbs, KETO, etc. I have studied diabetes nutrition extensively and have eaten this way since my diabetic diagnosis 15-years-ago. Beans are good carbs and the best food in my diabetes fighting arsenal.) This recipe uses the nutritionally rich black beans and the rice is brown so it is fine with these beans. If you have a problem using brown rice substitute cauliflower rice, quinoa, or whatever works for you. You can also enjoy just the beans with ham.

1 pkg (16 oz) dried black beans
6 cups cold water
1 med green bell pepper
1/4 cup chopped onion, divided
Sort and wash the beans. In a large Dutch oven combine the washed beans, water, bell pepper, and 2 tablespoons of the onion. Add the cold water and leave to soak over night.
4 cups cold water
2 cloves garlic, minced
1/2 tsp oregano
1/4 tsp cumin
3 tbsp white vinegar
1 tsp salt
8-oz cooked ham in small cubes
3 cups hot cooked brown rice

To the soaked beans add the 4 cups of water, cover and bring to a boil. Reduce heat to low and simmer mixture for 2 1/2 hours or until the beans become tender.

In a small bowl combine the remaining two tablespoons of onion, garlic, oregano, and cumin. Using a fork, mash the mixture then stir in the vinegar. Add this mixture and the salt to the beans. Stir to mix in well. Add the cooked ham and simmer the mixture, uncovered, for another 20 minutes. Serve over hot cooked rice.

clipart