Caribbean Beans and Rice

Gluten Free
Dairy Free
Health score
9%
Caribbean Beans and Rice
45 min.
7
610kcal

Suggestions

Ingredients

  • 14 ounce coconut milk canned
  • 0.5  habanero chile pepper seeded
  • cup kidney beans dried
  •  garlic clove pressed
  •  green onions chopped
  • teaspoon pepper 
  • 1.5 cups rice long-grain uncooked
  • 0.5 teaspoon salt 
  • 0.5 pound salt pork 
  • tablespoon teaspoon thyme dried fresh chopped
  • 4.5 cups water 

Equipment

  • dutch oven

Directions

  1. Place beans in a Dutch oven; add water to 2 inches above beans. Soak 8 hours.
  2. Drain and rinse.
  3. Bring beans and next 3 ingredients to a boil in Dutch oven. Cover, reduce heat, and simmer 45 minutes or until beans are tender.
  4. Add rice and next 5 ingredients; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender.
  5. Remove and discard pork; stir in green onions.
  6. *2 teaspoons habanero hot sauce may be sustituted for 1/2 habanero chile pepper.

Nutrition Facts

Calories610kcal
Protein7.72%
Fat58.59%
Carbs33.69%

Properties

Glycemic Index
40.31
Glycemic Load
23.78
Inflammation Score
-8
Nutrition Score
14.743478466635%

Flavonoids

Cyanidin
0.49mg
Pelargonidin
1.27mg
Apigenin
0.03mg
Luteolin
0.45mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:610.33kcal
30.52%
Fat:40.16g
61.78%
Saturated Fat:21.61g
135.03%
Carbohydrates:51.96g
17.32%
Net Carbohydrates:45.83g
16.67%
Sugar:2.66g
2.95%
Cholesterol:27.86mg
9.29%
Sodium:1058.06mg
46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.9g
23.81%
Manganese:1.32mg
65.76%
Folate:120.1µg
30.03%
Fiber:6.12g
24.5%
Copper:0.48mg
23.91%
Phosphorus:230.23mg
23.02%
Iron:3.44mg
19.12%
Magnesium:74.35mg
18.59%
Vitamin B1:0.28mg
18.46%
Selenium:12.33µg
17.62%
Potassium:601.45mg
17.18%
Zinc:1.9mg
12.67%
Vitamin K:12.79µg
12.18%
Vitamin B6:0.23mg
11.52%
Vitamin B3:2.21mg
11.03%
Vitamin B5:0.79mg
7.93%
Vitamin C:6.5mg
7.88%
Vitamin B2:0.11mg
6.24%
Calcium:58.49mg
5.85%
Vitamin A:107.19IU
2.14%
Vitamin B12:0.09µg
1.57%
Vitamin E:0.22mg
1.47%
Source:My Recipes