عشاءمتوسط

Red Beans and Rice

Name: Red Beans and Rice
Prep time: 15 min
Cook time: 80 min
Total time: 95 min
Yield: 4
Ingredients: 1 cup uncooked brown rice; 2 teaspoons vegetable oil; 2 cloves garlic; 1 small yellow onion; 1 bell pepper; 1 1/2 ounces water; 1 fresh tomato; 1/4 teaspoon salt; 1/8 teaspoon ground cumin; 2 cans (15.5 ounce) low-sodium red kidney beans; 1 1/2 cups water; 1 avocado; 2 tablespoons fresh cilantro

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.

1 h 35 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1

479

سعرات حرارية

18g

بروتين

82g

كربوهيدرات

10g

دهون

18g

ألياف

سكر

423mg

صوديوم

دهون مشبعة 2 g · كوليسترول 0 mg

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المكونات

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

التعليمات

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.
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 to 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.

ملاحظات

•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.

المصدر: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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