Red Beans and Rice
Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.
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 w.
Forberedelse: 15 min · Tilberedning: 80 min
Ingredienser
- 1 cup uncooked brown rice næringsindhold
- 2 teaspoons vegetable oil næringsindhold
- 2 cloves garlic (peeled and minced) næringsindhold
- 1 small yellow onion (chopped) næringsindhold
- 1 bell pepper (cored, seeded, and chopped) næringsindhold
- 1 1/2 ounces water
- 1 fresh tomato (coarsely chopped) næringsindhold
- 1/4 teaspoon salt næringsindhold
- 1/8 teaspoon ground cumin
- 2 cans (15.5 ounce) low-sodium red kidney beans (drained and rinsed) næringsindhold
- 1 1/2 cups water
- 1 avocado (peeled, pitted and chopped) næringsindhold
- 2 tablespoons fresh cilantro (chopped, optional) næringsindhold
Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.
Næringsindhold pr. portion
| Næringsstof | Pr. portion | % DV |
|---|---|---|
| Kalorier | 444 kcal | |
| Fedt i alt | 10 g | 13 % |
| Mættet fedt | 2 g | 10 % |
| Kolesterol | 0 mg | 0 % |
| Natrium | 420 mg | 18 % |
| Kulhydrat i alt | 77 g | 28 % |
| Kostfibre | 18 g | 64 % |
| Sukkerarter i alt | 8 g | |
| Tilsat sukker | 0 g | 0 % |
| Protein | 17 g | 34 % |
| D-vitamin | 0 µg | 0 % |
| Calcium | 103 mg | 8 % |
| Jern | 4 mg | 22 % |
| Kalium | 1.018 mg | 22 % |
Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.
Fremgangsmåde
To prepare the rice
- Put the rice and water in the pot and bring to a boil over high heat.
- Turn the heat down to low and cook, covered, until the rice is tender, about 45 minutes.
To prepare the beans
- 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.
- Add the tomato, salt, cumin, beans, and water and cook until the beans are very soft, about 20 to 30 minutes.
- Divide the cooked rice among 4 bowls or plates, and top with equal amounts of the bean mixture.
- Top with avocado and sprinkle with cilantro, if using.
- Serve right away, or cover and refrigerate up to 3 days.
Noter
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. Learn more about: Garlic Onions Bell Peppers Tomatoes Avocados Herbs
Kilde
USDA Center for Nutrition Policy and Promotion
Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/red-beans-and-rice-0, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.
Generel ernæringsinformation, ikke medicinsk rådgivning.