Caribbean Black Beans with Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Caribbean Black Beans with Rice
70 min.
5
469kcal

Suggestions


Welcome to a vibrant culinary journey with our Caribbean Black Beans with Rice! This delightful dish is not only a feast for the eyes but also a wholesome meal that caters to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking for a gluten-free option, this recipe has you covered. With its rich flavors and colorful ingredients, it’s perfect for lunch, dinner, or any occasion where you want to impress your family and friends.

The star of this dish is the black beans, which are packed with protein and fiber, making them a nutritious choice. Combined with the sweetness of ripe papaya, the crunch of red bell pepper, and the zesty kick from lime and orange juice, each bite is a burst of Caribbean sunshine. The addition of fresh cilantro and garlic elevates the flavor profile, creating a harmonious blend that will transport your taste buds straight to the tropics.

Ready in just 70 minutes, this recipe is not only easy to prepare but also offers a satisfying and hearty meal that will leave you feeling full and energized. Serve it over a bed of hot cooked rice, and you have a complete dish that’s sure to become a favorite in your household. So, roll up your sleeves and get ready to savor the deliciousness of Caribbean Black Beans with Rice!

Ingredients

  • 4.5 cups water 
  • 1.5 cups black beans dried
  • teaspoons vegetable oil 
  • 1.5 cups papaya diced peeled seeded
  • cup bell pepper red finely chopped
  • 0.5 cup onion red finely chopped ()
  • 0.5 cup orange juice 
  • 0.3 cup juice of lime 
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground pepper red (cayenne)
  • cloves garlic finely chopped
  • cups rice hot cooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, heat water and beans to boiling. Boil uncovered 2 minutes; reduce heat. Cover and simmer about 45 minutes, stirring occasionally, until beans are tender; drain.
  2. In 10-inch skillet, heat oil over medium heat. Cook remaining ingredients except rice in oil about 5 minutes, stirring occasionally, until bell pepper is crisp-tender. Stir in beans. Cook about 5 minutes or until hot.
  3. Serve with rice.

Nutrition Facts

Calories469kcal
Protein15.08%
Fat6.44%
Carbs78.48%

Properties

Glycemic Index
74.55
Glycemic Load
52.22
Inflammation Score
-9
Nutrition Score
28.077826686527%

Flavonoids

Petunidin
8.97mg
Delphinidin
10.77mg
Malvidin
6.18mg
Eriodictyol
0.31mg
Hesperetin
4.05mg
Naringenin
0.58mg
Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
0.8mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
3.55mg

Nutrients percent of daily need

Calories:468.63kcal
23.43%
Fat:3.38g
5.2%
Saturated Fat:0.68g
4.26%
Carbohydrates:92.74g
30.91%
Net Carbohydrates:81.3g
29.56%
Sugar:8.85g
9.83%
Cholesterol:0mg
0%
Sodium:21.16mg
0.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.82g
35.64%
Vitamin C:81.51mg
98.8%
Folate:304.43µg
76.11%
Manganese:1.46mg
73.19%
Fiber:11.45g
45.79%
Vitamin B1:0.62mg
41.13%
Magnesium:138.95mg
34.74%
Copper:0.68mg
34.08%
Potassium:1154.51mg
32.99%
Vitamin A:1492.03IU
29.84%
Phosphorus:297.8mg
29.78%
Vitamin B6:0.47mg
23.49%
Zinc:3.1mg
20.65%
Selenium:14.3µg
20.43%
Iron:3.6mg
20.02%
Vitamin B5:1.4mg
14.04%
Vitamin B3:2.37mg
11.87%
Calcium:114.94mg
11.49%
Vitamin B2:0.19mg
10.97%
Vitamin K:9.96µg
9.49%
Vitamin E:1.03mg
6.89%