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Easy Red Beans and Rice

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Easy Red Beans and Rice
En Español

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  • Makes: 8 servings

This flavorful dish is traditionally eaten on Monday nights in many homes and uses dry beans, onion, pepper, and spices.

Ingredients

  • cooking oil spray, as needed (non-stick)
  • 1 onion (medium, peeled and chopped)
  • 1 green bell pepper (medium, washed, seeded and chopped)
  • 1 teaspoon garlic powder
  • 2 cans diced tomatoes (14.5 ounces each)
  • 1 can kidney beans (15.5 oz, drained and rinsed)
  • 6 cups cooked brown rice

Directions

1. Spray skillet with cooking oil spray.
2. Cook onion and pepper over medium heat for 5 minutes or until tender.
3. Add garlic powder, tomatoes, and kidney beans.
4. Bring mixture to a boil.
5. Reduce heat to low and simmer for 5 minutes.
6. Serve over rice.

Notes

See how to make this recipe(link is external) and more on USDA’s What’s Cooking? YouTube(link is external) site.

Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar

Nutrition Information

Serving Size: 1 cup, 1/8 of recipe
Nutrients Amount
Total Calories 232
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 127 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 64 mg
Iron 2 mg
Potassium 453 mg
N/A - data is not available
Nutrients Amount
Total Calories 232
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 64 mg
Potassium 453 mg
Sodium 127 mg
Copper 303 mcg
Iron 2 mg
Magnesium 92 mg
Phosphorus 198 mg
Selenium 16 mcg
Zinc 1 mg
Vitamins
Vitamin A 23 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 26 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 64 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 33 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1 3/4 ounces
Protein Foods
5/6 ounces

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