Caribbean Rice

Vegetarian
Gluten Free
Dairy Free
Health score
22%
Caribbean Rice
45 min.
6
243kcal

Suggestions


Welcome to a delightful culinary journey with our Caribbean Rice recipe! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, it is gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

Imagine the warm, tropical flavors of the Caribbean coming together in a harmonious blend. The creamy light coconut milk pairs beautifully with the earthy black beans and the sweet, nutty butternut squash, creating a symphony of taste and texture. Each bite is a celebration of health and flavor, with a caloric count of just 243 kcal per serving, making it a guilt-free indulgence.

This dish is not just a side; it’s a versatile companion to any main course, whether you’re serving it alongside grilled vegetables or a hearty protein. The aromatic spices, including freshly ground black pepper and ground turmeric, elevate the dish, while the fresh thyme adds a touch of herbaceous brightness.

Ready in just 45 minutes, Caribbean Rice is perfect for busy weeknights or as a standout dish for gatherings. With its colorful presentation and rich flavors, it’s sure to impress your family and friends. Dive into this tropical delight and let your taste buds explore the essence of the Caribbean!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.8 cups butternut squash cubed peeled ()
  • 15 ounce black beans rinsed drained canned
  • 1.3 cups less-sodium chicken broth fat-free
  • 0.5 teaspoon ground turmeric 
  • cup coconut milk light
  • teaspoon olive oil 
  • cup onion chopped
  • cup parboiled rice long-grain (such as Uncle Ben's)
  • 0.5 teaspoon salt 
  • teaspoon or dried fresh chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring broth and coconut milk to a boil in a medium saucepan over medium-high heat; add rice. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
  2. Remove from heat; keep warm.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add onion; saut 5 minutes.
  5. Reduce heat to medium.
  6. Add squash; cook 8 minutes or until tender, stirring occasionally. Stir in thyme and remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally.
  7. Add rice to squash mixture, stirring to combine.

Nutrition Facts

Calories243kcal
Protein12.36%
Fat12.95%
Carbs74.69%

Properties

Glycemic Index
20.86
Glycemic Load
15.4
Inflammation Score
-10
Nutrition Score
13.915652259536%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.41mg

Nutrients percent of daily need

Calories:242.9kcal
12.14%
Fat:3.48g
5.35%
Saturated Fat:2.45g
15.32%
Carbohydrates:45.1g
15.03%
Net Carbohydrates:38.42g
13.97%
Sugar:2.15g
2.38%
Cholesterol:0mg
0%
Sodium:691.57mg
30.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.47g
14.93%
Vitamin A:4350.74IU
87.01%
Manganese:0.66mg
33%
Fiber:6.68g
26.72%
Folate:62.8µg
15.7%
Vitamin C:12.59mg
15.26%
Phosphorus:139.33mg
13.93%
Potassium:457.32mg
13.07%
Copper:0.26mg
12.82%
Iron:2.29mg
12.72%
Magnesium:50.37mg
12.59%
Vitamin B1:0.18mg
11.89%
Selenium:6.97µg
9.96%
Vitamin B6:0.2mg
9.76%
Vitamin B3:1.74mg
8.68%
Vitamin B2:0.13mg
7.45%
Vitamin B5:0.7mg
6.97%
Calcium:65.01mg
6.5%
Zinc:0.85mg
5.69%
Vitamin E:0.74mg
4.95%
Vitamin K:4µg
3.81%
Vitamin B12:0.09µg
1.58%
Source:My Recipes