Gallo Pinto (Beans and Rice)

Gluten Free
Dairy Free
Health score
8%
Gallo Pinto (Beans and Rice)
45 min.
6
222kcal

Suggestions

Ingredients

  •  bay leaves 
  • 15 ounce black beans drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves chopped
  • 0.5 teaspoon ground cumin 
  • servings bottled pickapeppa sauce 
  • 0.3 teaspoon pepper 
  • 0.8 cup bell pepper red chopped
  • cup parboiled rice long-grain uncooked
  • 0.3 teaspoon salt 
  • cup onion sweet chopped
  • servings tangy tamarind sauce 
  • tablespoon vegetable oil 
  • cups water 
  • 0.8 cup bell pepper yellow chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine the first 3 ingredients in a medium saucepan, and bring to a boil. Stir in the rice. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Discard the bay leaves. Set rice aside.
  2. Heat oil in a large nonstick skillet over medium heat.
  3. Add onion and next 6 ingredients (onion through garlic); saut 5 minutes or until tender.
  4. Add rice, cilantro, and beans, and cook 3 minutes or until thoroughly heated, stirring occasionally.
  5. Serve with Tangy Tamarind Sauce or Pickapeppa sauce.

Nutrition Facts

Calories222kcal
Protein12.94%
Fat11.51%
Carbs75.55%

Properties

Glycemic Index
42.86
Glycemic Load
15.55
Inflammation Score
-7
Nutrition Score
12.708260816077%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Luteolin
0.31mg
Kaempferol
0.31mg
Myricetin
0.36mg
Quercetin
4.6mg

Nutrients percent of daily need

Calories:221.77kcal
11.09%
Fat:2.85g
4.39%
Saturated Fat:0.48g
3%
Carbohydrates:42.14g
14.05%
Net Carbohydrates:35.9g
13.05%
Sugar:2.8g
3.11%
Cholesterol:0mg
0%
Sodium:390.95mg
17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.22g
14.44%
Vitamin C:61.83mg
74.95%
Manganese:0.6mg
30.23%
Fiber:6.24g
24.95%
Folate:66.08µg
16.52%
Vitamin A:689.54IU
13.79%
Phosphorus:132.62mg
13.26%
Copper:0.26mg
13.16%
Vitamin B6:0.23mg
11.3%
Iron:2.03mg
11.28%
Potassium:383.56mg
10.96%
Magnesium:42.39mg
10.6%
Vitamin B1:0.16mg
10.34%
Selenium:5.96µg
8.52%
Vitamin K:8.14µg
7.75%
Vitamin B2:0.13mg
7.7%
Vitamin B3:1.36mg
6.81%
Zinc:0.87mg
5.78%
Vitamin B5:0.57mg
5.73%
Calcium:50.03mg
5%
Vitamin E:0.55mg
3.66%
Source:My Recipes