Red Beans and Rice

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Red Beans and Rice
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
397
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie397 kcal(19 %)
Protein22.19 g(23 %)
Fat5.25 g(5 %)
Carbohydrates68.65 g(46 %)
Sugar added0 g(0 %)
Roughage16.91 g(56 %)
Vitamin A135.76 mg(16,970 %)
Vitamin D0 μg(0 %)
Vitamin E0.69 mg(6 %)
Vitamin B₁0.47 mg(47 %)
Vitamin B₂0.18 mg(16 %)
Niacin7.26 mg(61 %)
Vitamin B₆0.45 mg(32 %)
Folate321.09 μg(107 %)
Pantothenic acid0.74 mg(12 %)
Biotin5.51 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23.53 mg(25 %)
Potassium1,393.36 mg(35 %)
Calcium116.74 mg(12 %)
Magnesium122.94 mg(41 %)
Iron6.11 mg(41 %)
Iodine0.75 μg(0 %)
Zinc2.74 mg(34 %)
Saturated fatty acids0.75 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 onion
2 garlic
1 tablespoon olive oil
100 grams Long grain rice
400 grams crushed tomatoes
150 milliliters Tomato juice
1 teaspoon dried oregano
1 teaspoon thyme
1 teaspoon ground Cumin
½ teaspoon ground cilantro
salt
2 cans Kidney beans about 400 g (approximately 14 ounces)
4 sprigs parsley
cayenne pepper (to taste)
How healthy are the main ingredients?
Kidney beanstomatoLong grain riceolive oiloreganothyme

Preparation steps

1.

Peel and finely chop the onion and garlic. Sauté in the olive oil until translucent. Rinse the rice and add to the pot. Stir in the crushed tomatoes and tomato juice. Season with the oregano, thyme, cumin, coriander and salt. Simmer for 20-25 minutes, stirring occasionally. Drain the kidney beans and add to the pot during the last 5 minutes of cooking. 

2.

Rinse the parsley, pat dry, remove the leaves from the stems and finely chop. Season the beans and rice with salt and cayenne pepper to taste. Ladle into bowls and garnish with parsley. Pairs perfectly with tortilla chips.