- 1 1/2 Cups Dried Black Beans 3 1/2 Cups Cooked + 1 1/2 Teaspoon Salt
- 12 Cups Filtered water – add more as needed
3 Poblano Peppers – roasted – diced
2 1/2 + 1 Cups Jack Cheese – shredded
1/3 Cup Raw Almonds – ground – was 3/4 cup
1 Cup Cilantro Leaves
1 1/2 lb Yukon Gold Potatoes – thinly sliced
- 2 Cloves Garlic – minced
- 1 – 2 Jalapeño Peppers – minced (optional)
- 1 Tablespoon Extra Virgin Olive Oil
- 1/4 Cup Dry White Wine
- 2 Tablespoons Butter
- 3 Tablespoons Brown Rice Flour (or regular all purpose)
- 3 Cups Milk – (I used 1 %)
- 2 Teaspoons Sea Salt ?
- 1/2 Cup Frozen Corn – or to taste
1. Mince the garlic and jalapeño, add olive oil, garlic and jalapeño to a large heavy saucepan. Sauté over medium-low heat, stirring until the garlic is soft and starts to turn slightly golden,
2. Add wine and reduce to a syrup.
3. Add butter and salt. When butter is melted, add flour and continue stirring for about 2 minutes.
4. Slowly add milk a little at a time (this is important) while whisking constantly. Bring liquid to a boil, continuing to stir then reduce heat to a simmer. Add cheese a little at a time, stir until the cheese is completely melted. Add the poblano and jalapeño, mix in completely. Cook until sauce thickens.
Pre-heat oven to 375
1. Spread a thin layer of sauce on the bottom of a 3 quart casserole dish. Add a layer of potatoes (if you have some that are thicker than 1/8 inch place them on the outside and the thinner pieces in the middle) then spread a thin coat of sauce over the potatoes.
2. Evenly spread out half of the black beans. Next, add a little more sauce, another layer of potatoes and more sauce.
3. Evenly spread the remaining beans, cilantro, corn and add more sauce. Add the last layer of potatoes, then the rest of the sauce.
4. Bake for 30 min uncovered on the middle rack.
5. Cover with foil and bake for 20 more minutes.
6. Take out of the oven and evenly spread the cheese and almond mix on top and put back in the oven for 15 minutes uncovered.
Black beans are high in cholesterol lowering dietary fiber, 1 cup of cooked beans provides you with over 1/2 of your daily requirements and reduces blood cholesterol that helps prevent heart disease. The fiber supports the digestive tract and the colon, which helps constipation, diverticulitis and other gastrointestinal disorders. They also maintain normal blood sugar levels, helping to prevent diabetes. Black beans are a very good meat substitute because of their 15 grams of protein in 1 cup and contain only trace amounts of saturated fat and no cholesterol. They contain phytochemicals, substances found only in plant foods that help fight cancer and other chronic diseases. They increase energy with the good amounts of iron in them and have more antioxidant activity than other types of beans. They neutralize cell-damaging free radicals that may help lower the risk of heart disease, cancer, and other diseases. Black beans are also rich in B vitamins, Folate, potassium (helps regulate your blood pressure and heart rate), magnesium, calcium (builds and maintains bones) and other heart-healthy nutrients.
Poblano Peppers are extremely high in vitamin C; just one pepper has 95% of your daily value. They are great for your immune system and help to reduce inflammation like in arthritis and asthma. They contain lycopene a powerful antioxidant, giving many fruits and vegetables their color, especially tomatoes, which is great for the prevention of cancers in the bladder, prostate, cervix and pancreas. They are also helpful with increasing oxygen so the body can burn more calories 20 minutes after eating peppers. They’re also full of vitamin A, vitamin K, and potassium.