Recipes · Belizean · Main Courses
Rice and Beans
One serving has 598 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (114%), copper (74%), folate (54%), thiamin (49%), iron (47%) and phosphorus (44%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (373 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Coconut milk, canned
- 80 g Water
- 90 g Kidney beans, red, canned
- 20 g Onions, raw
- 4 g Garlic, raw
- 0.3 g Thyme, dried
- 3 g Chili peppers, red, raw
- 1 g Salt
- 75 g Rice, white, long-grain
Method
- Combine the coconut milk, water, drained kidney beans, onion, garlic, thyme, and whole chili in a pot and bring to a boil.
- Reduce the heat and simmer 8-10 minutes so the coconut milk takes on the beans' flavor and color.
- Stir in the rice and salt, cover, and cook on low heat for 18-20 minutes until the rice is tender and the liquid is absorbed.
- Remove the whole chili, fluff the rice and beans with a fork, and let stand 5 minutes before serving, traditionally alongside stewed chicken.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 598 kcal | 28% |
| Carbohydrates | 85.8 g | |
| Water | 246 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 15.1 g | 31% |
| Tryptophan | 0.18 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.66 g | |
| Leucine | 1.2 g | |
| Lysine | 0.81 g | |
| Methionine | 0.26 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.83 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.88 g | |
| Histidine | 0.38 g | |
| Fat | 22.9 g | |
| Monounsaturated | 1.1 g | |
| Polyunsaturated | 0.56 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.47 g | |
| Saturated | 19.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.67 mg | 74% |
| Iron | 8.4 mg | 47% |
| Magnesium | 96.9 mg | 31% |
| Manganese | 2 mg | 114% |
| Phosphorus | 305 mg | 44% |
| Potassium | 613 mg | 13% |
| Selenium | 13.5 µg | 24% |
| Sodium | 617 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 218 µg | 54% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.5 mg | 4% |
| Vitamin A | 2 µg | 0% |
| Vitamin C | 8.4 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 5.8 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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