More combinations to increase basic health

Last week I talked about combining certain foods to increase their health benefits. Today’s column is part two.

• Red bell pepper and black beans

The plentiful iron in black beans and other plant-based foods is not readily absorbed by the body.  The vitamin C in red bell pepper is believed to facilitate iron absorption.

Peppers and onions:  Preheat oven to 450 degrees Fahrenheit. Toss three thinly sliced red bell peppers and one large thinly sliced onion in 1 tablespoon olive oil on a large baking sheet. Season with salt and pepper. Roast for 15 minutes, stir and continue roasting until vegetables are tender and peppers begin to blacken. Transfer to serving bowl and set aside.

Filling: Heat 2 tablespoons olive oil in a large pot over medium heat. Chop and add one medium onion; sauté for 5 to 7 minutes or until soft. Add 2 tablespoons minced garlic and cook for a minute more or until fragrant. Stir in two 15-ounce cans of black beans drained and rinsed, one 15-ounce can diced fire-roasted tomatoes, 1 tablespoon chili powder, 1 tablespoon cumin, 1/3 teaspoon hot sauce or more to taste and 1 cup water. Season with salt and pepper. Reduce heat to medium-low and simmer, stirring occasionally, for 15 minutes or until most of the liquid has evaporated. Mash beans until mixture is thickened, leaving most of the beans intact. Adjust seasonings if necessary. Transfer to serving bowl.