Beans and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 41.7 μg | (70 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 524 mg | (13 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Preparation steps
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.
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.
Season to taste. Serve in bowlsgarnished with parsley.
