Beans and Rice
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1
By Justin Ecke
Beans and Rice
Favored for its meatless high protein count, this traditional combination can be found in many different ethnic cuisines. Feel free to increase the spices, if your diet allows it. Serves 4
Updated at: Sun, 28 Jan 2024 16:32:48 GMT
Nutrition balance score
Good
Glycemic Index
67
Moderate
Glycemic Load
84
High
Nutrition per serving
Calories617.5 kcal (31%)
Total Fat3.8 g (5%)
Carbs125.4 g (48%)
Sugars2.6 g (3%)
Protein15 g (30%)
Sodium456.4 mg (23%)
Fiber7.9 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 teaspoonsolive oil
2garlic cloves
pressed or finely chopped
1onion
small, chopped
1red bell pepper
seeded and diced
¼ teaspooncayenne pepper
or more to taste
⅛ teaspooncumin
or more to taste
1fresh tomato
or canned, coarsely chopped
1 x 16 ouncecan black beans
or red kidney beans, drained and rinsed
1 cupswater
non-fat chicken or vegetable stock
3 cupswhite rice
cooked, or brown
salt
to taste
2 tablespoonscilantro
freshly chopped, optional, or chopped Italian flat leaf parsley leaves
Instructions
Step 1
Place a large skillet over medium low heat and when it is hot, add the oil. Add the garlic, onion, bell pepper, cayenne and cumin and cook until the onion has softened, about 10 minutes. Reduce the heat to low, add the tomato, beans and water and cook until the beans are very soft, about 20 minutes. Add salt to taste. Serve immediately over rice and garnished with the cilantro if desired.
Notes
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