Cuban Black Beans and Cumin Scented Rice

Gluten Free
Dairy Free
Health score
57%
Cuban Black Beans and Cumin Scented Rice
380 min.
8
424kcal

Suggestions

Ingredients

  •  bay leaves 
  • 12 small chile peppers sweet hot seeded finely chopped (or your choice combo of peppers)
  • pound black beans dried
  • cup cooking wine dry red
  • 12 cloves garlic peeled finely chopped
  • teaspoon ground cumin 
  • 1.3 cups olive oil 
  •  onions peeled finely chopped
  • 0.5 teaspoon oregano dried whole crushed
  • teaspoons oregano dried
  • tablespoons red wine vinegar 
  • servings salt and pepper freshly ground
  •  ham hock smoked
  • tablespoons sugar 
  • quarts water 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Pick over beans, discarding any shriveled ones of foreign particles. Wash well and soak, covered in water, for 4 hours.
  2. Drain beans and place in 4 quarts of water in a soup pot.
  3. Add ham hock to the beans. Bring rapidly to a boil. Reduce heat to moderate and simmer beans until tender, about 35 to 45 minutes.
  4. In a saute pan, heat 1 and 1/3 cups olive oil.
  5. Add the chopped onions and garlic to the pan and saute over low heat.
  6. Add the chopped chiles and season with salt and pepper.
  7. Add the bay leaves and cook for about 10 minutes, stirring occasionally.
  8. Add 1 cup of drained black beans to the onion mixture in the saute pan, and mash thoroughly with rest of the ingredients in the skillet. Stir in the sugar and the dried oregano.
  9. Add the bean and onion mixture to the bean pot. Cover, and simmer for 1 hour, at moderate heat.
  10. Add red wine, vinegar, 4 teaspoons dried oregano and cumin. Uncover and cook until sauce thickens.
  11. Serve hot.
  12. 1/2 tablespoons butter
  13. tablespoon cumin seeds
  14. cups uncooked basmati rice
  15. small limes, juiced
  16. cups cold water
  17. teaspoons salt
  18. Heat butter over medium heat in a large saucepan. When butter is melted, add cumin seeds and saute for 1 minute. Stir in the rice and cook for 2 minutes.
  19. Turn the heat to high and add the lime juice, water and salt.
  20. Mix well. Bring to boil on high heat. Reduce heat and cook covered on low for 15 minutes until water evaporates.

Nutrition Facts

Calories424kcal
Protein19.55%
Fat29.11%
Carbs51.34%

Properties

Glycemic Index
23.39
Glycemic Load
7.41
Inflammation Score
-10
Nutrition Score
25.59826071366%

Flavonoids

Petunidin
9.73mg
Delphinidin
11.74mg
Malvidin
13.89mg
Peonidin
0.56mg
Catechin
2.31mg
Epicatechin
3.2mg
Apigenin
0.04mg
Luteolin
0.06mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.16mg
Quercetin
5.83mg

Nutrients percent of daily need

Calories:424.46kcal
21.22%
Fat:13.36g
20.56%
Saturated Fat:3.07g
19.21%
Carbohydrates:53.04g
17.68%
Net Carbohydrates:42.16g
15.33%
Sugar:12.03g
13.37%
Cholesterol:23.16mg
7.72%
Sodium:282.71mg
12.29%
Alcohol:3.15g
100%
Alcohol %:0.55%
100%
Protein:20.2g
40.4%
Vitamin C:100.52mg
121.84%
Folate:275.36µg
68.84%
Manganese:0.91mg
45.39%
Fiber:10.87g
43.5%
Vitamin B1:0.58mg
38.94%
Potassium:1215.58mg
34.73%
Copper:0.67mg
33.72%
Magnesium:125.3mg
31.32%
Vitamin B6:0.61mg
30.29%
Iron:4.68mg
26.01%
Phosphorus:246.86mg
24.69%
Vitamin K:24.15µg
23%
Zinc:2.44mg
16.25%
Vitamin A:677.05IU
13.54%
Calcium:133.2mg
13.32%
Vitamin E:1.84mg
12.3%
Vitamin B2:0.19mg
11.05%
Vitamin B3:2.08mg
10.38%
Vitamin B5:0.72mg
7.16%
Selenium:3.03µg
4.33%