Bolo's Black Beans and Rice

Gluten Free
Health score
7%
Bolo's Black Beans and Rice
615 min.
8
445kcal

Suggestions

Ingredients

  • pound black beans picked over
  • cups cilantro leaves fresh
  •  ham hock 
  • cup olive oil 
  • tablespoon olive oil 
  •  onion diced spanish finely
  • 0.5 cup parmigiano-reggiano grated
  • tablespoons pinenuts 
  • cloves roasted garlic 
  • servings salt and pepper black freshly ground
  • tablespoons butter unsalted divided
  • 2.8 cups water 
  • 1.5 cups rice long-grain white

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • pot

Directions

  1. Soak beans overnight in large bowl of cold water.
  2. Drain, transfer to a large saucepan and cover with cold water by 2 inches.
  3. Add the ham hock, bring to a boil over high heat, then reduce to medium heat and simmer until tender, 1 to 1 1/2 hours.
  4. Drain and set aside.
  5. Heat 2 tablespoons of the butter and oil in a medium saucepan over high heat until the butter has melted.
  6. Add the onion and cook until soft, 3 to 4 minutes.
  7. Add the rice and stir to coat in the mixture.
  8. Add 2 3/4 cups water and 1 tablespoon of salt (or to taste), stir and bring to a boil over high heat. Reduce the heat to medium, cover the pan and cook until the water is absorbed and the rice is tender, about 15 minutes.
  9. Remove from the heat and let sit, covered, for 5 minutes.
  10. Remove the lid, fluff the rice.
  11. Transfer the beans and rice to a large pot, add the pesto, remaining butter and about 1/4 cup of water and cook until the water is absorbed. Season with salt and pepper.
  12. Combine cilantro, pine nuts and garlic in a food processor and process until coarsely chopped. With the motor running, slowly add the olive oil and process until combined.
  13. Add the cheese, salt and pepper and pulse a few times to incorporate.
  14. Transfer to a bowl.

Nutrition Facts

Calories445kcal
Protein14.94%
Fat45.32%
Carbs39.74%

Properties

Glycemic Index
29.9
Glycemic Load
19.89
Inflammation Score
-6
Nutrition Score
12.717826073584%

Flavonoids

Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.05mg
Quercetin
4.96mg

Nutrients percent of daily need

Calories:445.43kcal
22.27%
Fat:22.48g
34.59%
Saturated Fat:7.75g
48.44%
Carbohydrates:44.36g
14.79%
Net Carbohydrates:38.4g
13.97%
Sugar:0.88g
0.98%
Cholesterol:42.46mg
14.15%
Sodium:163.53mg
7.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.67g
33.34%
Manganese:1.06mg
52.92%
Fiber:5.96g
23.83%
Folate:94.38µg
23.59%
Phosphorus:196.54mg
19.65%
Vitamin K:19.63µg
18.69%
Magnesium:64.81mg
16.2%
Copper:0.29mg
14.26%
Vitamin B1:0.19mg
12.95%
Iron:2.27mg
12.63%
Calcium:119.78mg
11.98%
Potassium:403.32mg
11.52%
Selenium:7.96µg
11.37%
Vitamin E:1.7mg
11.33%
Zinc:1.52mg
10.14%
Vitamin A:499.24IU
9.98%
Vitamin B6:0.17mg
8.27%
Vitamin B5:0.6mg
5.96%
Vitamin B2:0.1mg
5.63%
Vitamin B3:1.11mg
5.54%
Vitamin C:3.06mg
3.71%
Vitamin B12:0.09µg
1.45%