Rice and Black Bean Pilaf

Vegetarian
Gluten Free
Health score
23%
Rice and Black Bean Pilaf
22 min.
4
283kcal

Suggestions

Ingredients

  • 15.5 ounce black beans rinsed drained canned
  • 0.8 cup celery chopped
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon coarsely ground pepper black
  • 1.5 cups brown rice instant uncooked
  • 1 tablespoon juice of lime fresh
  • 2 ounces cheddar cheese shredded reduced-fat
  • 2 teaspoons olive oil 
  • 0.5 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon salt 
  • 14 ounce vegetable broth canned

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  2. Add celery and onion; cook 4 minutes, stirring occasionally.
  3. Add rice and next 6 ingredients; stir gently. Bring to a boil; reduce heat, and simmer 10 minutes or until liquid is absorbed.
  4. Add lime juice, and mix gently.
  5. Sprinkle with cheese before serving.

Nutrition Facts

Calories283kcal
Protein18.42%
Fat11.81%
Carbs69.77%

Properties

Glycemic Index
36.5
Glycemic Load
1.09
Inflammation Score
-8
Nutrition Score
14.774347656447%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.54mg
Luteolin
0.21mg
Isorhamnetin
1mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:282.71kcal
14.14%
Fat:3.71g
5.71%
Saturated Fat:1.05g
6.54%
Carbohydrates:49.33g
16.44%
Net Carbohydrates:40.33g
14.67%
Sugar:2.11g
2.35%
Cholesterol:2.98mg
0.99%
Sodium:1070.41mg
46.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.02g
26.04%
Folate:168.88µg
42.22%
Fiber:9g
36.01%
Manganese:0.65mg
32.67%
Vitamin B1:0.47mg
31.31%
Iron:4.46mg
24.78%
Phosphorus:237.36mg
23.74%
Selenium:15.68µg
22.41%
Vitamin B3:3.06mg
15.28%
Copper:0.29mg
14.54%
Potassium:446.34mg
12.75%
Magnesium:50.97mg
12.74%
Calcium:122.89mg
12.29%
Vitamin B2:0.19mg
11.23%
Zinc:1.39mg
9.26%
Vitamin K:8.74µg
8.32%
Vitamin C:6.17mg
7.48%
Vitamin B6:0.15mg
7.45%
Vitamin A:338.91IU
6.78%
Vitamin B5:0.45mg
4.47%
Vitamin E:0.42mg
2.83%
Vitamin B12:0.07µg
1.16%
Source:My Recipes