Rice and Beans
Rice and Beans - A totally vegan Caribbean meal
Healthy, because
Even smarter
Nutritional values
The fiber and vegetable protein from these Jamaican beans with rice keep you full for a long time. Especially well represented is also vitamin B1, which is important for a healthy energy metabolism.
No time to soak the beans? Then take kidneys from the can (400 grams instead of 175 grams of dried beans). They provide the body with almost as many nutrients as the dried beans.
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 175 grams dried Kidney beans
- 2 garlic cloves
- 1 bay leaf
- 1 onion
- 1 green chili pepper
- 2 Tbsps vegetable oil
- 250 grams Basmati rice
- 400 milliliters Vegetable broth
- 250 milliliters Coconut milk (9% fat)
- cilantro (for garnish)
Kitchen utensils
Preparation steps
Place beans in a sieve and rinse with cold water. Drain.
Peel garlic cloves and crush slightly. Cook beans, garlic and bay leaf in 1.5 liters (approximately 6 cups) of salted water over low heat until soft, 50-60 minutes.
Drain the cooked beans and set aside.
Peel onion and finely chop.
Rinse pepper. Cut in half lengthwise, remove seeds, and finely chop.
Add oil to a pot and sauté onion and chile pepper until onion is translucent.
Add rice and sauté 1 minute.
Add broth and coconut milk to the rice. Stir in beans. Bring to a boil. Cover and cook over low heat for 25 minutes. Garnish with cilantro and serve.
