Spicy Black Beans and Rice with Mangoes
100%
0
Nutrition balance score
Great
Glycemic Index
56
Moderate
Glycemic Load
42
High
Nutrition per serving
Calories414.3 kcal (21%)
Total Fat5.3 g (8%)
Carbs73.9 g (28%)
Sugars18.2 g (20%)
Protein14.4 g (29%)
Sodium794.4 mg (40%)
Fiber12.4 g (44%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 Tbspolive oil
1yellow onion
small, finely chopped
0.5red bell pepper
seeded and chopped
2garlic cloves
minced
1jalapeno
or other hot chile, seeded and minced
½ tspfresh ginger
peeled and minced
½ tspground cumin
½ tspground allspice
¼ tspdried oregano
2 x 15.5 ozcans black beans
drained and rinsed, or 3 cups slow cooked
1 cupwater
½ tsplight brown sugar
or natural sweetener
½ tspsalt
¼ tspfreshly ground black pepper
3 cupslong-grain white rice
cooked
2mangoes
medium-size ripe, peeled, flesh cut away from the seed, and diced
Instructions
Step 1
Heat the oil in a large skillet over medium heat. Add the onion, bell pepper, garlic, and jalapeno, cover, and cook until softened, about 5 minutes. Stir in the ginger, cumin, allspice, and oregano and cook for 1 minute to bring out their flavor.
Step 2
Transfer the sauteed mixture to a 3 1/2 to 4 quart slow cooker. Stir in the beans, water, brown sugar, salt, and pepper; cover, and cook on Low for 6 to 8 hours.
Step 3
Taste to adjust the seasonings before serving. About 10 minutes before serving, stir in the rice and mangoes.
Notes
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0 disliked
Easy
Fresh
Makes leftovers
Never again
Spicy
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