Chipotle Red Beans and Rice

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Chipotle Red Beans and Rice
45 min.
9
459kcal

Suggestions

Ingredients

  •  bay leaves 
  • tablespoon angostura bitters 
  • cup celery finely chopped
  •  chipotle peppers in adobo sauce canned drained chopped
  • cups brown rice cooked ( without salt or fat)
  • teaspoons basil dried
  • pound kidney beans dried
  • 0.5 teaspoon thyme leaves dried
  • cup cooking wine dry red
  • cup cilantro leaves fresh chopped
  • cloves garlic minced
  • cups bell pepper green chopped
  • teaspoon ground cumin 
  • cups onion chopped
  • teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  • cups tomatoes fresh diced
  • cups vegetable broth undiluted canned
  • cups water divided
  • 1.5 tablespoons worcestershire sauce low-sodium

Equipment

  • bowl
  • frying pan
  • blender
  • dutch oven

Directions

  1. Sort and wash beans; place beans in a large Dutch oven. Cover with water to a depth of 2 inches above beans. Bring to a boil; cover, remove from heat, and let stand for 1 hour.
  2. Drain beans, and return to Dutch oven.
  3. Add 6 cups water; bring to a boil. Cover; reduce heat, and simmer 30 minutes. Set aside.
  4. Coat a large skillet with cooking spray; place over medium heat until hot.
  5. Add onion and next 3 ingredients; cook, stirring constantly, 7 to 9 minutes or until tender.
  6. Add basil and next 4 ingredients; cook, stirring constantly, 1 to 2 minutes.
  7. Add onion mixture, remaining 2 cups water, broth, and next 4 ingredients to bean mixture; bring to a boil. Cover; reduce heat, and simmer 1 hour.
  8. Pour 2 cups bean mixture into container of an electric blender; cover and process until smooth. Return mixture to Dutch oven; bring to a boil. Reduce heat; simmer, uncovered, 2 hours or until thickened, stirring occasionally.
  9. Remove and discard bay leaves. Stir in pepper.
  10. Combine rice, cilantro, and salt; stir well. Spoon 1 cup rice mixture into each of 9 individual serving bowls; top each with 1 cup bean mixture.
  11. Sprinkle evenly with tomato.

Nutrition Facts

Calories459kcal
Protein15.58%
Fat4.94%
Carbs79.48%

Properties

Glycemic Index
38.36
Glycemic Load
32.29
Inflammation Score
-9
Nutrition Score
26.956087008767%

Flavonoids

Cyanidin
0.94mg
Petunidin
0.89mg
Delphinidin
1.11mg
Malvidin
7mg
Pelargonidin
2.43mg
Peonidin
0.49mg
Catechin
2.05mg
Epicatechin
2.84mg
Naringenin
0.23mg
Apigenin
0.32mg
Luteolin
1.7mg
Isorhamnetin
1.79mg
Kaempferol
0.31mg
Myricetin
0.14mg
Quercetin
9.29mg

Nutrients percent of daily need

Calories:458.52kcal
22.93%
Fat:2.42g
3.72%
Saturated Fat:0.46g
2.89%
Carbohydrates:87.45g
29.15%
Net Carbohydrates:73.73g
26.81%
Sugar:5.7g
6.33%
Cholesterol:0mg
0%
Sodium:343.51mg
14.94%
Alcohol:3.55g
100%
Alcohol %:0.68%
100%
Protein:17.15g
34.29%
Manganese:2.91mg
145.35%
Folate:228.23µg
57.06%
Fiber:13.72g
54.88%
Vitamin C:37.52mg
45.48%
Magnesium:173.43mg
43.36%
Phosphorus:388.19mg
38.82%
Vitamin B1:0.56mg
37.47%
Vitamin B6:0.66mg
33.01%
Potassium:1105.02mg
31.57%
Copper:0.62mg
31.2%
Iron:5.53mg
30.72%
Vitamin K:23.12µg
22.02%
Vitamin B3:4.17mg
20.85%
Zinc:2.87mg
19.13%
Vitamin A:695.22IU
13.9%
Vitamin B5:1.31mg
13.1%
Calcium:104.48mg
10.45%
Vitamin B2:0.18mg
10.33%
Vitamin E:0.57mg
3.79%
Selenium:1.99µg
2.85%
Source:My Recipes