Rice And Beans Recipe

Step 1

In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 minutes or until onion is softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed.

Step 2

Meanwhile, drain and rinse beans. Stir into rice mixture along with green pepper; cook, covered, for 7 minutes or until beans are heated through and green pepper is tender-crisp.

Step 3

Serve with dollop of yogurt. Sprinkle parsley over top.

Per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g carbohydrate, very high source of fibre, good source of iron

Things You'll Need

  • 2ts Vegetable oil
  • 3 Garlic cloves, minced
  • 2 Carrots, diced
  • 1 Onion, chopped
  • 1ts Dried thyme
  • 1pn Ground allspice
  • 1 1/4c Long-grain rice
  • 2 1/4c Vegetable stock, or chicken
  • 1/4ts Hot pepper sauce
  • 19oz Canned black beans
  • 1 Sweet green pepper, diced
  • 1/3c Plain yogurt
  • Fresh parsley, chopped

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