Quick and Easy Black Beans and Rice

Gluten Free
Dairy Free
Health score
12%
Quick and Easy Black Beans and Rice
40 min.
6
230kcal

Suggestions

Ingredients

  •  beef bouillon cubes 
  • 15.5 ounce black beans canned
  • 0.5 teaspoon creole seasoning to taste
  • 0.5 teaspoon cilantro leaves dried
  • cloves garlic minced
  • teaspoon ground cumin 
  • tablespoons olive oil 
  • small onion chopped
  • cup rice 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a saucepan over medium heat. Cook and stir onion and garlic in hot oil until softened, 5 to 7 minutes.
  2. Stir water, black beans, cumin, and beef bouillon cube into the onion and garlic mixture; bring to a boil, add rice, cover, and simmer until the rice is tender and the moisture is absorbed, about 20 minutes.
  3. Gently stir Creole seasoning and cilantro into the beans and rice.

Nutrition Facts

Calories230kcal
Protein12.23%
Fat20.46%
Carbs67.31%

Properties

Glycemic Index
25.86
Glycemic Load
15.24
Inflammation Score
-4
Nutrition Score
7.8843478683544%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Myricetin
0.03mg
Quercetin
2.39mg

Nutrients percent of daily need

Calories:230.28kcal
11.51%
Fat:5.23g
8.05%
Saturated Fat:0.78g
4.9%
Carbohydrates:38.72g
12.91%
Net Carbohydrates:32.95g
11.98%
Sugar:0.67g
0.74%
Cholesterol:0.03mg
0.01%
Sodium:448.15mg
19.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.03g
14.07%
Manganese:0.56mg
28.19%
Fiber:5.77g
23.06%
Folate:49.85µg
12.46%
Phosphorus:123.92mg
12.39%
Copper:0.23mg
11.69%
Iron:1.97mg
10.93%
Magnesium:37.54mg
9.38%
Vitamin B1:0.14mg
9.1%
Selenium:6.1µg
8.71%
Potassium:296.5mg
8.47%
Vitamin B2:0.11mg
6.6%
Vitamin B6:0.13mg
6.52%
Zinc:0.8mg
5.32%
Vitamin E:0.77mg
5.14%
Vitamin B3:1.02mg
5.12%
Vitamin B5:0.47mg
4.73%
Calcium:45.93mg
4.59%
Vitamin C:3.51mg
4.25%
Vitamin K:3.18µg
3.03%
Vitamin A:77.38IU
1.55%
Source:Allrecipes