Haitian Rice and Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Haitian Rice and Beans
45 min.
6
338kcal

Suggestions

Ingredients

  • teaspoons balsamic vinegar 
  • tablespoon chipotle chile canned minced
  • 15 ounce kidney beans red rinsed drained canned
  •  garlic cloves minced
  • 1.5 cups bell pepper green chopped
  • 0.5 teaspoon kosher salt divided
  • tablespoons olive oil 
  • teaspoon oregano dried
  • cups shallots chopped ( 9 large)
  • 0.3 cup vegetable broth organic (such as Swanson Certified )
  • cups water 
  • 1.5 cups rice long-grain white uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add shallots, bell pepper, oregano, and garlic to pan; cook 12 minutes or until the vegetables are tender, stirring frequently.
  3. Remove from heat. Stir in broth, vinegar, and 1/4 teaspoon salt. Cover and set aside.
  4. Bring 3 cups water and chile to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed.
  5. Remove from heat; fluff with a fork. Stir in remaining 1/4 teaspoon salt and beans. Spoon 1 cup rice mixture onto each of 6 serving plates; top each serving with about 1/4 cup shallot mixture.

Nutrition Facts

Calories338kcal
Protein11.01%
Fat14.18%
Carbs74.81%

Properties

Glycemic Index
47.2
Glycemic Load
29.44
Inflammation Score
-7
Nutrition Score
14.376956473226%

Flavonoids

Luteolin
1.76mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.85mg

Nutrients percent of daily need

Calories:338.45kcal
16.92%
Fat:5.39g
8.29%
Saturated Fat:0.82g
5.13%
Carbohydrates:64.02g
21.34%
Net Carbohydrates:56.08g
20.39%
Sugar:8.99g
9.99%
Cholesterol:0mg
0%
Sodium:434.04mg
18.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.42g
18.85%
Manganese:1.03mg
51.48%
Vitamin C:37.3mg
45.21%
Fiber:7.94g
31.75%
Vitamin B6:0.51mg
25.51%
Phosphorus:186.19mg
18.62%
Potassium:578.22mg
16.52%
Copper:0.33mg
16.3%
Iron:2.58mg
14.32%
Magnesium:55.77mg
13.94%
Folate:53.5µg
13.38%
Selenium:8.94µg
12.77%
Vitamin B1:0.18mg
11.98%
Vitamin K:11.25µg
10.71%
Zinc:1.35mg
8.98%
Vitamin B5:0.84mg
8.39%
Calcium:78.61mg
7.86%
Vitamin B3:1.45mg
7.26%
Vitamin E:0.97mg
6.46%
Vitamin B2:0.1mg
5.87%
Vitamin A:167.77IU
3.36%
Source:My Recipes