Kalamata-White Bean Rice

Vegetarian
Gluten Free
Health score
41%
Kalamata-White Bean Rice
45 min.
6
375kcal

Suggestions


Welcome to a delightful culinary journey with our Kalamata-White Bean Rice, a dish that celebrates the vibrant flavors of the Mediterranean. This vegetarian and gluten-free recipe isn't just a meal; it's a wholesome experience packed with robust ingredients that cater to your body's needs while tantalizing your taste buds. Perfect for lunch, dinner, or any gathering, this fragrant rice dish serves six and offers a satisfying 375 calories per serving, ideal for those looking to maintain a balanced diet.

The combination of creamy navy beans, rich kalamata olives, and tangy feta cheese offers a unique texture and flavor profile that will leave your guests raving about your cooking. The addition of fresh basil and zesty lemon juice brightens the dish, making it as much a feast for the eyes as it is for the palate. Not only is it an excellent source of protein and fiber, but it also showcases colorful vegetables that instantly elevate your meal.

In just 45 minutes, you can whip up this scrumptious dish that’s not only comforting but also nourishing, making it a perfect centerpiece for your next dinner party or a delightful weeknight family dinner. Embrace the goodness of wholesome ingredients with Kalamata-White Bean Rice and bring a touch of the Mediterranean to your table!

Ingredients

  • 0.3 teaspoon pepper black
  • 32 ounce navy beans rinsed drained canned
  • ounces feta cheese crumbled
  • tablespoons basil fresh chopped
  • 10  kalamata olives pitted coarsely chopped
  • 0.3 cup juice of lemon 
  • teaspoon olive oil 
  • cup onion chopped
  • cups bell pepper red seeded chopped ( 2 large)
  • cup rice long-grain
  • 0.3 teaspoon salt 
  • 2.3 cups water 

Equipment

  • frying pan

Directions

  1. Heat oil in a nonstick skillet over mediumhigh heat.
  2. Add bell pepper and onion; saut 5 minutes or until tender.
  3. Add water to pepper mixture; bring to a boil over medium-high heat. Stir in rice and basil. Bring to a boil. Cover, reduce heat, and simmer 18 to 20 minutes or until water is absorbed and rice is tender.
  4. Remove from heat.
  5. Add beans and next 4 ingredients to rice; cover and let stand 5 minutes.
  6. Sprinkle with feta cheese.

Nutrition Facts

Calories375kcal
Protein18.03%
Fat16.08%
Carbs65.89%

Properties

Glycemic Index
41.53
Glycemic Load
16.23
Inflammation Score
-9
Nutrition Score
23.047391539035%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Luteolin
0.35mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.57mg

Nutrients percent of daily need

Calories:375.22kcal
18.76%
Fat:6.81g
10.48%
Saturated Fat:3.01g
18.82%
Carbohydrates:62.82g
20.94%
Net Carbohydrates:52.93g
19.25%
Sugar:3.97g
4.41%
Cholesterol:16.82mg
5.61%
Sodium:1102.91mg
47.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.19g
34.37%
Vitamin C:70.66mg
85.65%
Manganese:1.02mg
50.88%
Fiber:9.89g
39.56%
Vitamin A:1697.79IU
33.96%
Folate:132.87µg
33.22%
Phosphorus:323.99mg
32.4%
Selenium:16.52µg
23.6%
Vitamin B6:0.47mg
23.55%
Magnesium:93.79mg
23.45%
Copper:0.43mg
21.74%
Vitamin B1:0.31mg
20.47%
Iron:3.51mg
19.5%
Calcium:190.84mg
19.08%
Potassium:642.73mg
18.36%
Vitamin B2:0.31mg
18.23%
Vitamin E:2.41mg
16.06%
Zinc:2.24mg
14.92%
Vitamin K:10.69µg
10.18%
Vitamin B3:1.97mg
9.83%
Vitamin B5:0.96mg
9.63%
Vitamin B12:0.32µg
5.32%
Source:My Recipes