Caribbean Rice and Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Caribbean Rice and Beans
45 min.
6
348kcal

Suggestions

Ingredients

  • 32 ounce black beans rinsed canned (or your choice of beans)
  • tablespoon chives chopped
  • tablespoons parsley leaves fresh chopped
  • cloves garlic chopped
  • servings hot sauce to taste (recommended: Tabasco)
  • large onion chopped
  • cup rice dry
  • tablespoons rice wine vinegar 
  • servings salt and pepper black freshly ground
  • 0.5  scotch bonnet pepper diced seeded (while handling, protect your hands and eyes, and avoid breathing fumes)
  • 0.3 cup vegetable oil 
  • cups vegetable stock 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large skillet. Gently saute onions, garlic and hot peppers, then add beans and vinegar and cook for about 5 minutes.
  2. Add the rice to the beans, then stir in stock, reduce heat, and simmer until rice is cooked, about 15 to 20 minutes. Stir in parsley, chives, hot sauce, salt, and pepper and serve.

Nutrition Facts

Calories348kcal
Protein13.44%
Fat25.19%
Carbs61.37%

Properties

Glycemic Index
61.2
Glycemic Load
15.96
Inflammation Score
-6
Nutrition Score
14.678695720175%

Flavonoids

Apigenin
2.88mg
Luteolin
0.02mg
Isorhamnetin
1.29mg
Kaempferol
0.23mg
Myricetin
0.22mg
Quercetin
5.12mg

Nutrients percent of daily need

Calories:348.02kcal
17.4%
Fat:9.78g
15.04%
Saturated Fat:1.57g
9.81%
Carbohydrates:53.61g
17.87%
Net Carbohydrates:42.23g
15.36%
Sugar:1.84g
2.05%
Cholesterol:0mg
0%
Sodium:900.25mg
39.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.74g
23.47%
Fiber:11.37g
45.5%
Vitamin K:40.07µg
38.16%
Manganese:0.76mg
37.9%
Folate:102.24µg
25.56%
Phosphorus:209.34mg
20.93%
Copper:0.38mg
18.82%
Iron:3.3mg
18.34%
Vitamin B1:0.25mg
16.6%
Magnesium:64.68mg
16.17%
Potassium:554.79mg
15.85%
Vitamin B2:0.21mg
12.19%
Vitamin C:9.58mg
11.61%
Selenium:6.93µg
9.9%
Vitamin B6:0.18mg
9.13%
Zinc:1.23mg
8.18%
Vitamin B3:1.5mg
7.5%
Calcium:72.3mg
7.23%
Vitamin B5:0.64mg
6.38%
Vitamin A:316.22IU
6.32%
Vitamin E:0.8mg
5.34%