Spicy Black Beans and Yellow Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Spicy Black Beans and Yellow Rice
100 min.
8
417kcal

Suggestions

Ingredients

  •  bay leaf 
  • servings pepper black freshly ground
  • pound black beans dried picked over
  • cloves garlic chopped
  • cloves garlic smashed
  •  jalapeno chopped
  • teaspoon kosher salt 
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  • 0.5 medium onion diced
  • cups rice long-grain
  • tablespoon turmeric 
  • cups water 

Equipment

  • pot

Directions

  1. In a large pot, soak beans overnight covered in water by 2 inches.
  2. Drain and set aside.
  3. In the same pot, heat the olive oil.
  4. Add the onion, jalapeno pepper, garlic, and bay leaf and cook until the vegetables begin to soften, about 5 minutes.
  5. Add the beans and cover with water by about 1-inch. Bring to a boil, reduce the heat, cover, and simmer for 1 to 1 1/2 hours, or until the beans are tender.
  6. Remove the bay leaf and discard. Taste the beans and season with salt and pepper.
  7. Put all the ingredients into a heavy-bottomed pot, stir well, and bring to a boil over medium-high heat. Reduce the heat to a simmer, cover, and cook over low heat until the rice has absorbed the water, about 15 to 20 minutes.
  8. Remove from the heat and let sit, covered, for 5 minutes. Discard the garlic and bay leaf, fluff with a fork, and serve.

Nutrition Facts

Calories417kcal
Protein15.12%
Fat13.92%
Carbs70.96%

Properties

Glycemic Index
27.15
Glycemic Load
22.59
Inflammation Score
-10
Nutrition Score
18.86956518111%

Flavonoids

Petunidin
8.74mg
Delphinidin
10.49mg
Malvidin
6.02mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.34mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
1.51mg

Nutrients percent of daily need

Calories:417.45kcal
20.87%
Fat:6.47g
9.96%
Saturated Fat:1.05g
6.56%
Carbohydrates:74.23g
24.74%
Net Carbohydrates:64.43g
23.43%
Sugar:1.66g
1.85%
Cholesterol:0mg
0%
Sodium:496.58mg
21.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.81g
31.62%
Folate:257.65µg
64.41%
Manganese:1.22mg
61.17%
Fiber:9.8g
39.2%
Vitamin B1:0.55mg
36.73%
Copper:0.61mg
30.63%
Magnesium:112.91mg
28.23%
Potassium:938.07mg
26.8%
Phosphorus:260.03mg
26%
Iron:3.67mg
20.4%
Zinc:2.66mg
17.72%
Vitamin B6:0.29mg
14.42%
Selenium:9.1µg
13%
Vitamin B5:1mg
10.03%
Vitamin B3:1.94mg
9.68%
Calcium:93.25mg
9.32%
Vitamin B2:0.14mg
8.18%
Vitamin E:1.02mg
6.8%
Vitamin K:7.04µg
6.7%
Vitamin C:3.28mg
3.98%