Acadian Black Beans And Rice

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-60 Minute Average 6 servings

Ingredients

Amount Ingredient
1 1/2 cups Brown Rice, raw
3 1/2 cups Vegetable Broth, Organic, Low Sodium
1 tablespoon Olive Oil, Extra Virgin
, Onion
, , about Green Bell Pepper, chopped
3 3/4 cups Black Beans, Canned, Low Sodium, 2 - 15 oz. cans
1 clove Garlic clove, minced
1/4 cups Diced Tomatoes, canned, undrained
1 teaspoons Parsley, dried
1 teaspoons Garlic Powder
1 teaspoons Onion Powder
1 teaspoons, ground Thyme, dried
1 teaspoons, ground Oregano, dried
2/3 teaspoons Cayenne Pepper
, ground Pepper
1 teaspoons Salt

Steps

1 Cook the brown rice by any method you choose. I use a rice cooker. Cook the rice with vegetable broth for this recipe.
2 In a large skillet, heat the oil to medium and then add the onion and bell pepper. Sauté until the onion becomes transparent, about 10 minutes.
3 Add all the remaining ingredients (except the rice) to the large skillet with the onion and bell pepper. Cook for 10 minutes.
4 Add the rice and heat through.

Nutrition

Dairy Fee High Fiber Low Fat Low Sugar Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 348.81 kcal 12%
Protein 13.11 g 26%
Total lipid (fat) 4.35 g 7%
Carbohydrate, by difference 65.11 g 22%
Fiber, total dietary 13.09 g 52%
Sugars, total 3.17 g  
Minerals
Calcium, Ca 76.87 mg 8%
Iron, Fe 4.07 mg 23%
Sodium, Na 682.07 mg 28%
Vitamins
Vitamin C, total ascorbic acid 28.7 mg 48%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 5.73 µg  
Vitamin E (alpha-tocopherol) 1.4 mg 7%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 2.2 g  
Fatty acids, total polyunsaturated 1.02 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 349
% Daily Value*
Total Fat 4g 7%
Saturated Fat 1g 4%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 682mg 28%
Total Carbohydrate 65g 22%
Dietary Fibers 13g 52%
Sugars 3g  
Protein 13g 26%
Vitamin D 0µg  
Calcium 77mg 8%
Iron 4mg 23%
Potassium 660mg 19%
Nutrient Per Serving RDA%
Proximates
Water 153.16 g 8%
Calories (Energy) 348.81 kcal 12%
Energy 1341.68 kJ  
Protein 13.11 g 26%
Total lipid (fat) 4.35 g 7%
Ash 4.05 g  
Carbohydrate, by difference 65.11 g 22%
Fiber, total dietary 13.09 g 52%
Sugars, total 3.17 g  
Sucrose 0.46 g  
Glucose (dextrose) 0.51 g  
Fructose 0.44 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 33.54 g  
Minerals
Calcium, Ca 76.87 mg 8%
Iron, Fe 4.07 mg 23%
Magnesium, Mg 112.61 mg 28%
Phosphorus, P 319.58 mg 46%
Potassium, K 660.22 mg 19%
Sodium, Na 682.07 mg 28%
Zinc, Zn 1.91 mg 13%
Copper, Cu 0.46 mg 23%
Manganese, Mn 1.79 mg  
Selenium, Se 10.2 µg 15%
Fluoride, F 0.7 µg  
Vitamins
Vitamin C, total ascorbic acid 28.7 mg 48%
Thiamin 0.49 mg  
Riboflavin 0.24 mg  
Niacin 4.12 mg  
Pantothenic acid 0.82 mg  
Vitamin B-6 0.4 mg 20%
Folate, total 108.64 µg  
Folic acid 0 µg  
Folate, food 108.64 µg  
Folate, DFE 108.64 µg  
Choline, total 47.72 mg 10%
Betaine 0.11 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 5.73 µg  
Retinol 0 µg  
Carotene, beta 66.53 µg  
Carotene, alpha 5.83 µg  
Cryptoxanthin, beta 2.04 µg  
Vitamin A, IU 5769.27 IU 115%
Lycopene 0.02 µg  
Lutein + zeaxanthin 106.22 µg  
Vitamin E (alpha-tocopherol) 1.4 mg 7%
Vitamin E, added 0 mg  
Tocopherol, beta 0.02 mg  
Tocopherol, gamma 0.17 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.21 mg  
Tocotrienol, beta 0.04 mg  
Tocotrienol, gamma 0.62 mg  
Tocotrienol, delta 0.03 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 12.97 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 0.76 g 4%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.01 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.34 g  
17:0 0 g  
18:0 0.04 g  
20:0 0.01 g  
22:0 0 g  
24:0 0.01 g  
Fatty acids, total monounsaturated 2.2 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.53 g  
18:1 c 0.49 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.02 g  
18:2 undifferentiated 0.57 g  
18:2 n-6 c,c 0.45 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.11 g  
18:3 n-3 c,c,c (ALA) 0.02 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 5.3 mg  
Amino Acids
Tryptophan 0.16 g  
Threonine 0.49 g  
Isoleucine 0.6 g  
Leucine 1.1 g  
Lysine 0.8 g  
Methionine 0.21 g  
Cystine 0.13 g  
Phenylalanine 0.76 g  
Tyrosine 0.36 g  
Valine 0.76 g  
Arginine 0.82 g  
Histidine 0.35 g  
Alanine 0.64 g  
Aspartic acid 1.56 g  
Glutamic acid 2.32 g  
Glycine 0.57 g  
Proline 0.72 g  
Serine 0.78 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg