Calypso Rice and Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Calypso Rice and Beans
45 min.
16
133kcal

Suggestions


Are you ready to take your taste buds on a tropical journey? Introducing Calypso Rice and Beans, a delightful dish that brings together vibrant flavors and wholesome ingredients in a perfect symphony! This vegetarian and vegan-friendly recipe is not only gluten-free but also dairy-free, making it the ideal addition to any meal, whether as a side dish, starter, or a satisfying snack.

Imagine a medley of fluffy basmati rice infused with aromatic spices like cumin and coriander, complemented by the tender creaminess of black beans. Each bite bursts with the freshness of crisp vegetables, including celery, red and yellow bell peppers, all harmonized with the zestiness of pineapple and cilantro. The subtle kick from jalapeño pepper elevates the dish, creating a delicious balance that will leave everyone asking for seconds!

Perfect for gatherings, this recipe yields 16 servings, making it great for parties or family dinners. Packed with flavor and nutrition, each serving contains only 133 calories, allowing you to indulge guilt-free. Whether you are an experienced cook or just starting out, this easy-to-follow recipe can be whipped up in just 45 minutes. So why wait? Dive into the enticing world of Calypso Rice and Beans – a dish that does not just fill the stomach but also warms the soul!

Ingredients

  • 1.5 cups rice uncooked
  •  bay leaves 
  • 0.8 teaspoon pepper black
  • cup celery chopped
  • cup black beans dried
  • 0.3 cup cilantro leaves fresh minced
  •  garlic cloves chopped
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 1.5 tablespoons jalapeno minced seeded
  • tablespoon olive oil 
  • 1.3 cups onion chopped
  • cups pineapple diced
  • 0.5 cup bell pepper red chopped
  • 0.8 teaspoon salt 
  • 3.5 cups water 
  • 0.5 cup bell pepper yellow chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Sort and wash beans, and place in a medium saucepan. Cover with water to 2 inches above beans; bring to a boil, and cook for 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain beans, and return to pan. Cover beans with 2 inches of water. Bring beans to a boil over medium-high heat. Reduce heat, and simmer for 1 1/2 hours or until tender.
  4. Drain beans, and set aside.
  5. To prepare rice, heat oil in a large nonstick skillet over medium-high heat until hot.
  6. Add onion, celery, jalapeo, salt, garlic, and bay leaves; saut 4 minutes.
  7. Add rice; cook 1 minute.
  8. Add 3 1/2 cups water; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
  9. Add beans; cover, and simmer 12 minutes, stirring occasionally. Discard bay leaves.
  10. Stir in the bell peppers, black pepper, cumin, and coriander, and cook 6 minutes. Stir in pineapple and cilantro; cook 2 minutes.

Nutrition Facts

Calories133kcal
Protein12.85%
Fat8.49%
Carbs78.66%

Properties

Glycemic Index
21.37
Glycemic Load
10.21
Inflammation Score
-5
Nutrition Score
7.9030434774316%

Flavonoids

Petunidin
1.87mg
Delphinidin
2.24mg
Malvidin
1.29mg
Apigenin
0.18mg
Luteolin
0.17mg
Isorhamnetin
0.63mg
Kaempferol
0.1mg
Myricetin
0.03mg
Quercetin
2.87mg

Nutrients percent of daily need

Calories:133.33kcal
6.67%
Fat:1.27g
1.96%
Saturated Fat:0.22g
1.35%
Carbohydrates:26.54g
8.85%
Net Carbohydrates:23.57g
8.57%
Sugar:3.19g
3.54%
Cholesterol:0mg
0%
Sodium:119.55mg
5.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.34g
8.67%
Vitamin C:27.48mg
33.31%
Manganese:0.57mg
28.66%
Folate:67.54µg
16.88%
Fiber:2.97g
11.87%
Vitamin B1:0.15mg
10.09%
Copper:0.19mg
9.5%
Potassium:287.65mg
8.22%
Magnesium:32.2mg
8.05%
Phosphorus:74.11mg
7.41%
Vitamin B6:0.14mg
7.18%
Iron:0.98mg
5.45%
Zinc:0.73mg
4.87%
Selenium:3.27µg
4.68%
Vitamin A:231.89IU
4.64%
Vitamin K:4.7µg
4.48%
Vitamin B5:0.39mg
3.94%
Vitamin B3:0.77mg
3.85%
Calcium:33.56mg
3.36%
Vitamin B2:0.05mg
3.14%
Vitamin E:0.33mg
2.19%
Source:My Recipes