"Caraotas Negras"is a traditional Latin American dish of black beans with onions,peppers,and spices,originating from countries like Venezuela,Colombia,and Cuba.

The history of "Caraotas Negras" traces back to indigenous cooking methods that utilized locally available ingredients like black beans, onions, and peppers. Over time, this dish evolved with the influence of African, Spanish, and indigenous culinary traditions, resulting in a delicious and nutritious staple in Latin American cuisine.

Today, "Caraotas Negras" is enjoyed as a comforting and satisfying meal that showcases the vibrant flavors and cultural diversity of the region. It has also gained popularity internationally for its simplicity, versatility, and ability to be paired with a variety of side dishes like rice, plantains, or arepas.

Ingredients:

- 1 can (15 ounces) black beans, drained and rinsed

- 1 onion, finely chopped

- 1 bell pepper (any color), finely chopped

- 2 cloves garlic, minced

- 1 tablespoon olive oil

- 1 teaspoon ground cumin

- 1/2 teaspoon paprika

- Salt and pepper to taste

- Fresh cilantro or parsley for garnish (optional)

Method of Preparation:

1. Heat olive oil in a skillet over medium heat.

2. Add chopped onion, bell pepper, and garlic. Sauté until vegetables are softened, about 5-7 minutes.

3. Stir in ground cumin and paprika, and cook for another minute until fragrant.

4. Add the drained and rinsed black beans to the skillet. Stir well to combine with the vegetables and spices.

5. Season with salt and pepper to taste.

6. Reduce heat to low, cover the skillet, and simmer for about 10-15 minutes, stirring occasionally.

7. Once the flavors have melded together and the beans are heated through, remove from heat.

8. Garnish with fresh cilantro or parsley if desired before serving.

This recipe offers a simple yet flavorful way to enjoy "Caraotas Negras," perfect for a comforting meal any time of the week.

Nutrition Value:

1. Black Beans (1 can, 15 ounces, drained and rinsed):

 - Calories: Approximately 210 calories

 - Carbohydrates: About 38 grams

 - Protein: Around 14 grams

 - Fat: Less than 1 gram

 - Sodium: About 390 milligrams

 - Cholesterol: 0 milligrams

 - Vitamins: Rich in folate (important for cell division and DNA synthesis), vitamin K (important for blood clotting and bone health), and vitamin B6 (important for brain function and immune system).

 - Minerals: High in iron (important for oxygen transport in the blood), magnesium (important for muscle and nerve function), and potassium (important for heart health and blood pressure regulation).

 - Nutritional Benefits: Black beans are a great source of plant-based protein, fiber, and various vitamins and minerals. They can help regulate blood sugar levels, promote heart health, and support digestive health.

2. Onion (1 onion, finely chopped):

 - Calories: About 44 calories

 - Carbohydrates: Approximately 10 grams

 - Protein: Around 1 gram

 - Fat: Less than 1 gram

 - Sodium: About 4 milligrams

 - Cholesterol: 0 milligrams

 - Vitamins: High in vitamin C (important for immune function and skin health), vitamin B6 (important for brain function and metabolism), and folate.

 - Minerals: Good source of potassium, manganese, and phosphorus.

 - Nutritional Benefits: Onions are low in calories and packed with antioxidants. They have anti-inflammatory properties, may help lower cholesterol levels, and support digestive health.

3.Bell Pepper (1, any color, finely chopped):

 - Calories: Approximately 30 calories

 - Carbohydrates: About 7 grams

 - Protein: Around 1 gram

 - Fat: Less than 1 gram

 - Sodium: About 1 milligram

 - Cholesterol: 0 milligrams

 - Vitamins: High in vitamin C, vitamin A (important for vision and immune function), and vitamin K.

 - Minerals: Good source of potassium, manganese, and magnesium.

 - Nutritional Benefits: Bell peppers are rich in antioxidants, particularly vitamin C, which supports immune function and skin health. They also contain fiber and may help reduce the risk of chronic diseases.

4.Garlic (2 cloves, minced):

 - Calories: About 8 calories

 - Carbohydrates: Approximately 2 grams

 - Protein: Around 0.3 grams

 - Fat: Less than 1 gram

 - Sodium: About 1 milligram

 - Cholesterol: 0 milligrams

 - Vitamins: Contains vitamin C, vitamin B6, and trace amounts of other vitamins like vitamin A and vitamin E.

 - Minerals: Contains small amounts of calcium, iron, and potassium.

 - Nutritional Benefits: Garlic is known for its potential health benefits, including immune system support, heart health, and antibacterial properties.

5.Olive Oil (1 tablespoon):

 - Calories: About 120 calories

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: Approximately 14 grams (mostly monounsaturated fats)

 - Sodium: 0 milligrams

 - Cholesterol: 0 milligrams

 - Vitamins: Contains vitamin E (an antioxidant) and small amounts of vitamin K.

 - Minerals: Contains trace amounts of iron and calcium.

 - Nutritional Benefits: Olive oil is a healthy source of monounsaturated fats, which are beneficial for heart health. It also contains antioxidants and anti-inflammatory properties.

6.Ground Cumin (1 teaspoon):

 - Calories: About 8 calories

 - Carbohydrates: Approximately 1 gram

 - Protein: Around 0.3 grams

 - Fat: Less than 1 gram

 - Sodium: About 1 milligram

 - Cholesterol: 0 milligrams

 - Vitamins: Contains trace amounts of vitamins like vitamin C, vitamin E, and vitamin K.

 - Minerals: Good source of iron, manganese, and calcium.

 - Nutritional Benefits: Cumin is known for its distinct flavor and may have antioxidant, anti-inflammatory, and digestive health benefits.

7.Paprika (1/2 teaspoon):

 - Calories: About 4 calories

 - Carbohydrates: Approximately 1 gram

 - Protein: Around 0.2 grams

 - Fat: Less than 1 gram

 - Sodium: About 1 milligram

 - Cholesterol: 0 milligrams

 - Vitamins: Contains vitamin A, vitamin E, and vitamin K.

 - Minerals: Contains small amounts of iron and potassium.

 - Nutritional Benefits: Paprika adds flavor and color to dishes. It contains antioxidants like carotenoids and may have anti-inflammatory properties.

8.Salt and Pepper (to taste):

 - Calories: Negligible (amount used for seasoning is minimal)

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 0 grams

 - Sodium: Varies based on usage

 - Cholesterol: 0 milligrams

 - Nutritional Benefits: Salt provides sodium, which is essential for electrolyte balance and nerve function. Pepper adds flavor and contains small amounts of vitamins and minerals.

9.Fresh Cilantro or Parsley (optional, for garnish):

 - Calories: Negligible (used in small amounts for garnish)

 - Carbohydrates: Negligible

 - Protein: Negligible

 - Fat: Negligible

 - Sodium: Negligible

 - Cholesterol: 0 milligrams

 - Vitamins: Contains vitamin A, vitamin K, and vitamin C.

 - Minerals: Contains potassium, calcium, and magnesium.

 - Nutritional Benefits: Fresh herbs like cilantro and parsley add flavor and freshness to dishes. They also provide vitamins, minerals, and antioxidants.

These ingredients, when combined, create a dish rich in plant-based proteins, fiber, vitamins, and minerals, with potential health benefits for heart health, immune function, and overall well-being.