Black Beans and Yellow Rice

Gluten Free
Dairy Free
Health score
51%
Black Beans and Yellow Rice
653 min.
4
403kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided
  • ounces black beans dried
  • tablespoons cilantro leaves fresh chopped
  •  garlic cloves minced
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  •  jalapeno minced
  • 1.5 cups onion chopped
  •  orange bell pepper chopped
  • cup rice long-grain uncooked
  • 0.5 teaspoon salt divided
  • ounces chorizo spanish thinly sliced
  • cups tomatoes fresh chopped
  • cups water divided

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Sort and wash beans; place in a bowl. Cover with water to 2 inches above beans; let stand 8 hours.
  2. Drain.
  3. Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
  4. Add chorizo; saut for 3 minutes.
  5. Add beans and 4 cups water; bring to a boil. Reduce heat, and simmer 2 1/2 hours or until beans are tender. Stir in 1/4 teaspoon salt, 1/4 teaspoon black pepper, and cumin.
  6. Heat a medium skillet over medium heat. Coat pan with cooking spray.
  7. Add 1 1/2 cups onion, bell pepper, jalapeo, and garlic; cook 8 minutes, stirring occasionally. Stir 1/4 teaspoon black pepper and onion mixture into bean mixture.
  8. Bring 2 cups water to a boil in a small saucepan over medium-high heat. Stir in 1/4 teaspoon salt, rice, and turmeric. Cover, reduce heat, and simmer 20 minutes or until liquid evaporates and rice is tender. Spoon 3/4 cup rice into each of 4 bowls, and top each serving with about 2/3 cup bean mixture, 3/4 cup tomato, and 1 1/2 teaspoons cilantro.

Nutrition Facts

Calories403kcal
Protein15.96%
Fat17.23%
Carbs66.81%

Properties

Glycemic Index
80.55
Glycemic Load
25.23
Inflammation Score
-10
Nutrition Score
21.483478048573%

Flavonoids

Petunidin
4.37mg
Delphinidin
5.24mg
Malvidin
3.01mg
Naringenin
0.76mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
3.01mg
Kaempferol
0.5mg
Myricetin
0.19mg
Quercetin
13.21mg

Nutrients percent of daily need

Calories:403.17kcal
20.16%
Fat:7.73g
11.89%
Saturated Fat:2.81g
17.54%
Carbohydrates:67.43g
22.48%
Net Carbohydrates:59.21g
21.53%
Sugar:7.56g
8.4%
Cholesterol:17.72mg
5.91%
Sodium:322.38mg
14.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.1g
32.21%
Vitamin C:62.54mg
75.81%
Manganese:1.12mg
55.89%
Folate:172.64µg
43.16%
Vitamin A:2023.93IU
40.48%
Fiber:8.22g
32.88%
Potassium:913.34mg
26.1%
Vitamin B1:0.38mg
25.22%
Copper:0.5mg
25.16%
Vitamin B6:0.44mg
22.1%
Magnesium:87.54mg
21.88%
Phosphorus:209.59mg
20.96%
Iron:3.1mg
17.2%
Vitamin K:13.89µg
13.22%
Zinc:1.98mg
13.19%
Selenium:8.47µg
12.11%
Vitamin B3:2.39mg
11.96%
Vitamin B5:1.02mg
10.16%
Calcium:91.47mg
9.15%
Vitamin E:1.34mg
8.92%
Vitamin B2:0.15mg
8.57%
Source:My Recipes