Red Beans and Rice
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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1
479
カロリー
18g
タンパク質
82g
炭水化物
10g
脂質
18g
食物繊維
8g
糖類
423mg
ナトリウム
飽和脂肪酸 2 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
メモ
- •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.
出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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