Recipes · American · Main Courses
Haystacks (Beans, Rice and Salad Piled on Corn Chips)
One serving has 776 kcal and 25 g protein, and at least a fifth of a woman's daily need of manganese (86%), copper (84%), phosphorus (70%), fiber (49%), thiamin (45%) and folate (45%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (595 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 40 g Long-grain white rice
- 80 g Water (for the rice)
- 5 g Vegetable oil
- 30 g Onion
- 3 g Garlic
- 1 g Chili powder
- 0.5 g Ground cumin
- 150 g Pinto beans, canned, drained
- 50 g Crushed tomatoes
- 40 g Tortilla chips (or corn chips)
- 25 g Cheddar cheese, grated
- 40 g Iceberg lettuce
- 70 g Tomato
- 10 g Black olives, sliced
- 30 g Salsa
- 20 g Sour cream
Method
- Rinse the rice, put it in a small pan with the water, bring to the boil, then cover and cook on the lowest heat for 15 minutes. Leave it covered off the heat for 5 minutes.
- Meanwhile, chop the onion. Warm the oil in a small pan over medium heat and soften half the onion in it for 4 minutes. Add the crushed garlic, chili powder and cumin and stir for 30 seconds.
- Add the beans and crushed tomatoes with 2-3 tablespoons of water and simmer for 10 minutes, mashing a few beans against the side of the pan so the sauce thickens. The chips and beans bring the salt, so add none.
- While the beans cook, shred the lettuce, dice the tomato and grate the cheese.
- Build the haystack on a plate: a layer of chips, then the rice, then the hot beans, then the cheese so it melts a little, then the lettuce, tomato, the rest of the onion and the olives. Top with the salsa and sour cream.
- Eat it at once, while the chips are crisp. Haystacks are a Seventh-day Adventist potluck favourite, set out as a row of bowls so everyone stacks their own.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 776 kcal | 37% |
| Carbohydrates | 106 g | |
| Water | 428 mL | |
| Fiber | 14.6 g | 49% |
| Protein | 25.3 g | 53% |
| Tryptophan | 0.32 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.94 g | |
| Leucine | 1.6 g | |
| Lysine | 1.2 g | |
| Methionine | 0.37 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.65 g | |
| Valine | 1.1 g | |
| Histidine | 0.53 g | |
| Fat | 29.5 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7 g | |
| Saturated | 9.3 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 36.5 mg | |
| Calcium | 417 mg | 42% |
| Copper | 0.76 mg | 84% |
| Iron | 6.7 mg | 37% |
| Magnesium | 134 mg | 43% |
| Manganese | 1.5 mg | 86% |
| Phosphorus | 490 mg | 70% |
| Potassium | 1,120 mg | 24% |
| Selenium | 18.8 µg | 34% |
| Sodium | 1,076 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 181 µg | 45% |
| Cobalamin (vitamin B12) | 0.32 µg | 13% |
| Choline | 39.9 mg | 9% |
| Vitamin A | 181 µg | 26% |
| Vitamin C | 19.5 mg | 26% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 30.9 µg | 34% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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