Beans and Rice

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Beans and Rice
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
253
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie253 kcal(12 %)
Protein7.12 g(7 %)
Fat8.04 g(7 %)
Carbohydrates40.33 g(27 %)
Sugar added0 g(0 %)
Roughage3.98 g(13 %)
Vitamin A36.53 mg(4,566 %)
Vitamin D0 μg(0 %)
Vitamin E1.54 mg(13 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.19 mg(27 %)
Vitamin B₆0.34 mg(24 %)
Folate27.47 μg(9 %)
Pantothenic acid0.45 mg(8 %)
Biotin3.34 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C56.07 mg(59 %)
Potassium333.57 mg(8 %)
Calcium62.5 mg(6 %)
Magnesium44.75 mg(15 %)
Iron2.43 mg(16 %)
Iodine2.09 μg(1 %)
Zinc0.78 mg(10 %)
Saturated fatty acids1.26 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
250 grams dried, black Beans
2 onions
2 garlic cloves
2 Bell pepper (green and red)
1 Tbsp Tomato paste
1 tsp dried oregano
2 Tbsps vegetable oil
300 grams Long grain rice
1 bay leaf
salt
peppers
parsley (for garnish)
How healthy are the main ingredients?
Long grain riceTomato pasteoreganooniongarlic clovesalt

Preparation steps

1.

Soak beans overnight in a bowl of water. The next day, drain water, place beans in a pot, cover with water and bring to a boil. Cover and simmer for about 1 hour. Then drain and collect the cooking water.

2.

Peel onions and garlic and finely chop. Rinse bell peppers, cut in half, remove seeds and ribs and also finely dice. Heat oil in a pot and saute bell peppers together with onion, garlic, tomato paste and oregano. Deglaze the pot with about 600 ml (approximately 20 ounces) of reserved bean broth. Rinse rice. Add rice, beans and bay leaf to the pot and season with salt and pepper. Cook for about 20 minutes until tender while stirring occasionally. As required, add water; however, all liquid should have been absorbed by the end.

3.

Season to taste. Serve in bowlsgarnished with parsley.