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Red Beans and Rice (CNPP)

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Red Beans and Rice (CNPP)
En Español

Fivestar Rating
(145 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 15 minutes
  • Cook Time: 80 minutes

Red kidney beans and tomatoes and flavored with garlic, onions, peppers and seasonings and simmered until tender. Serve the bean mixture over rice and top with avocado and cilantro for a traditional meal or side dish.

Ingredients

  • 1 cup uncooked brown rice
  • 2 teaspoons vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 1 small yellow onion (chopped)
  • 1 bell pepper (cored, seeded, and chopped)
  • 1 1/2 ounces water
  • 1 fresh tomato (coarsely chopped)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cumin
  • 2 cans 15.5 ounce low-sodium red kidney beans (drained and rinsed)
  • 1 1/2 cups water
  • 1 avocado (peeled, pitted and chopped)
  • 2 tablespoons fresh cilantro (chopped, optional)

Directions

To prepare the rice:

1.  Put the rice and water in the pot and bring to a boil over high heat. 

2.  Turn the heat down to low and cook, covered, until the rice is tender, about 45 minutes.

To prepare the beans:

3.  Place the large skillet on the stove over medium-high heat. When it is hot, add the oil. Add the garlic, onion, bell pepper, and 2 tablespoons water. Cook until the mixture is golden, about 10 minutes.

4.  Add the tomato, salt, cumin, beans, and water and cook until the beans are very soft, about 20–30 minutes.

5.  Divide the cooked rice among 4 bowls or plates, and top with equal amounts of the bean mixture.

6.  Top with avocado and sprinkle with cilantro, if using.

7.  Serve right away, or cover and refrigerate up to 3 days.

Notes

· For a less expensive option, leave out the avocado.

· Instead of brown rice, try quinoa, barley, or farro.

· Add cayenne pepper if more spice is desired.

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Nutrients Amount
Total Calories 444
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 420 mg
Carbohydrates 77 g
Dietary Fiber 18 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 103 mg
Iron 4 mg
Potassium 1018 mg
N/A - data is not available
Nutrients Amount
Total Calories 444
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 77 g
Dietary Fiber 18 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 103 mg
Potassium 1018 mg
Sodium 420 mg
Copper 619 mcg
Iron 4 mg
Magnesium 155 mg
Phosphorus 406 mg
Selenium 18 mcg
Zinc 3 mg
Vitamins
Vitamin A 31 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 0 mcg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 29 mcg
Folate 105 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 93 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 1/4 cups
Grains
1 1/2 ounces