Serves 4. Sodium per serving: 24 mg. Calories per serving: 479

This highly nutritious vegetarian, main-course dish is a Latin American favorite. Serve it with a simple green salad or an avocado salad.

1 c. dried black beans
2 c. water
1 med. sized onion, halved
2 bay leaves
3 garlic cloves
1 c. rice
1/4 tsp. saffron threads

GARNISH:

3 tomatoes, seeded and diced
1 c. diced sweet onion
3 tbsp. olive oil
1 tbsp. wine vinegar
1/2 tsp. ground cumin
Freshly ground black pepper
1/8 tsp. cayenne pepper
3 tbsp. chopped fresh parsley or basil or 1/2 tsp. dried

Rinse and sort the beans. Put them into a heavy pot and cover with 2 cups of water. Bring the water to a boil, cover the pot and remove from the heat. Set aside and allow the beans to soak for 1 to 2 hours.

Add the onion, bay leaves, and garlic to the pot. Put the pot over low heat and cook the beans, covered, for 1 1/2 hours, or until they are tender. Add more water if necessary. Remove and discard the onion, bay leaves and garlic when the beans are cooked. Keep the beans warm.

Prepare the tomato and onion garnish about 1 hour before serving. Put the tomatoes and onion into a serving bowl. Add the olive oil, vinegar, cumin, black pepper to taste, cayenne pepper and parsley or basil. Toss well.

Bring 2 cups of water to a boil in a saucepan and add the rice and saffron threads. Stir and cover the saucepan. Reduce the heat and cook for 18 to 20 minutes or until the rice has absorbed all the water.

To serve, put the warm rice, the black beans and the tomato garnish into separate bowls. Each diner should top a bed of rice with the beans and then the garnish.