Mexican MEV With Beans, Peppers, and Jicama

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Mexican MEV With Beans, Peppers, and Jicama
45 min.
4
328kcal

Suggestions

Ingredients

  • 30 ounce .5 can cannellini beans white canned
  • teaspoon savory dried
  • tablespoons cilantro leaves fresh minced
  •  garlic cloves minced
  • teaspoons hot sauce 
  • 0.5 cup jicama diced peeled
  • cups onion vertically sliced
  • 12 ounce roasted bell peppers red drained
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • ramekin
  • potato masher
  • colander

Directions

  1. Preheat oven to 35
  2. Drain beans in a colander over a bowl, reserving 1/4 cup bean liquid. Set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add onion, and saut 5 minutes.
  5. Add beans, chipotle sauce, savory, and garlic; saut 5 minutes.
  6. Remove from heat.
  7. Place 2 cups bean mixture in a large bowl; mash with a potato masher.
  8. Add remaining bean mixture, 1/4 cup reserved bean liquid, jicama, and minced cilantro; stir well.
  9. Arrange bell peppers in the bottom and up sides of 4 (10-ounce) ramekins coated with cooking spray. Divide bean mixture evenly among ramekins; place ramekins on a baking sheet.
  10. Bake at 350 for 20 minutes. Invert ramekins onto each of 4 plates.
  11. Garnish with minced cilantro, if desired.

Nutrition Facts

Calories328kcal
Protein20.28%
Fat11.61%
Carbs68.11%

Properties

Glycemic Index
33.75
Glycemic Load
12.7
Inflammation Score
-8
Nutrition Score
22.992608775263%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.52mg
Myricetin
0.05mg
Quercetin
16.37mg

Nutrients percent of daily need

Calories:328.39kcal
16.42%
Fat:4.38g
6.74%
Saturated Fat:0.76g
4.74%
Carbohydrates:57.84g
19.28%
Net Carbohydrates:44.4g
16.15%
Sugar:4.33g
4.81%
Cholesterol:0mg
0%
Sodium:1205.58mg
52.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.22g
34.44%
Manganese:1.37mg
68.6%
Vitamin C:50.03mg
60.65%
Fiber:13.43g
53.74%
Folate:169.19µg
42.3%
Iron:7.35mg
40.82%
Potassium:1239.41mg
35.41%
Copper:0.65mg
32.41%
Magnesium:128.31mg
32.08%
Phosphorus:239.16mg
23.92%
Vitamin B6:0.43mg
21.73%
Calcium:213.9mg
21.39%
Zinc:2.72mg
18.11%
Vitamin B1:0.27mg
17.93%
Vitamin E:2.06mg
13.71%
Vitamin K:13.46µg
12.82%
Vitamin A:463.8IU
9.28%
Vitamin B2:0.13mg
7.84%
Selenium:4.39µg
6.27%
Vitamin B5:0.56mg
5.57%
Vitamin B3:0.85mg
4.25%
Source:My Recipes