Super versatile recipe- use the beans you like or have. If you are not following FMD, use a ham hock for flavor when you cook the beans. If you are on FMD- use a pork bone if you can get some. I keep the bones from a shoulder that we smoke.
To make this vegan, use veggie stock and skip the pork bone
Phase 1 and Phase 3
Makes 6 servings of protein and grain
1 cup dried beans- red, black, pinto
1 pork bone
1/2 onion, chopped
1 clove garlic, minced
2 bay leaves
1/2 cup grated carrots
4 cups veggie, chicken or pork stock
1 bell pepper, chopped
2 cloves garlic, minced
1/2 cup chopped tomato
1T olive oil (P3 only- use water in p1)
2 tsp Liquid Smoke (sugar free)
1/4 tsp cayenne (more if you like spicy
1 tsp celery salt
1 tsp black pepper
Put the first 7 ingredients in the crock pot. Cook on low for 6-8 hours or high for 5-6. Add water if needed, to keep beans covered. When the beans are done, remove the bone and bay leaves.
In a large pot, sauté the bell pepper and onion for 2-3 minutes. Add tomato, and spices. Stir and cook for 1 minute. Add liquid smoke and the beans from the crock pot, reserving some liquid- you only want a little liquid in the pan. Heat over medium high heat until the liquid thickens a bit. Taste and adjust seasoning.
Serve over cooked brown rice in phase 1 or quinoa or black rice in p3