Black Beans and Vegetables over Rice

Vegetarian
Gluten Free
Health score
52%
Black Beans and Vegetables over Rice
90 min.
4
521kcal

Suggestions

Ingredients

  • 15.5 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced canned
  • 0.8 cup celery thinly sliced
  • cups rice hot cooked
  • tablespoon brown sugar dark
  • 0.8 teaspoon rubbed sage dried
  • 1.5 cups green beans fresh sliced
  • teaspoon olive oil 
  • 0.8 cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • ounces pre-shredded cheddar cheese reduced-fat
  • cups sweet potatoes and into peeled chopped ( 2 large)
  • 14.5 ounce vegetable broth canned
  • 1.5 cups zucchini chopped ( 2)

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  2. Add onion and celery; saut 5 minutes or until tender.
  3. Add sweet potato and next 9 ingredients; stir well. Bring to a boil. Cover, reduce heat, and simmer 45 minutes or until vegetables are tender.
  4. Serve over rice.
  5. Sprinkle evenly with cheese.

Nutrition Facts

Calories521kcal
Protein14.91%
Fat16.12%
Carbs68.97%

Properties

Glycemic Index
107.25
Glycemic Load
50.29
Inflammation Score
-10
Nutrition Score
32.183913370837%

Flavonoids

Apigenin
0.55mg
Luteolin
0.28mg
Isorhamnetin
1.5mg
Kaempferol
0.43mg
Myricetin
0.09mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:520.53kcal
26.03%
Fat:9.53g
14.65%
Saturated Fat:4.54g
28.35%
Carbohydrates:91.69g
30.56%
Net Carbohydrates:76.26g
27.73%
Sugar:16.64g
18.49%
Cholesterol:21.26mg
7.09%
Sodium:1477.78mg
64.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.81g
39.63%
Vitamin A:15273.86IU
305.48%
Manganese:1.51mg
75.58%
Fiber:15.43g
61.72%
Phosphorus:393.67mg
39.37%
Potassium:1340.83mg
38.31%
Vitamin C:30.98mg
37.56%
Vitamin B6:0.73mg
36.7%
Copper:0.71mg
35.66%
Folate:136.76µg
34.19%
Vitamin K:34.29µg
32.65%
Magnesium:128.24mg
32.06%
Calcium:306.21mg
30.62%
Iron:5.05mg
28.04%
Vitamin B1:0.41mg
27.42%
Vitamin B2:0.46mg
27.12%
Selenium:18.16µg
25.94%
Vitamin B5:2.11mg
21.13%
Zinc:2.86mg
19.06%
Vitamin B3:3.59mg
17.96%
Vitamin E:2.18mg
14.53%
Vitamin B12:0.23µg
3.76%
Source:My Recipes