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Ингредиенты
- 1 Tbsp. canola oil
- 1 med yellow onion, diced
- 1 med red bell pepper, seeded and diced
- 2 x cloves garlic, chopped (2 to 3)
- 1/2 x Scotch bonnet pepper seeded and chopped, (optional)
- 3 1/2 c. water
- 2 c. uncooked long-grain white rice
- 15 ounce canned red kidney beans, rinsed and liquid removed
- 1/2 c. canned coconut lowfat milk
- 2 tsp curry pwdr
- 1/2 tsp dry thyme
- 1/2 tsp freshly grnd black pepper
- 1/2 tsp salt
Инструкции
- 4 SERVINGS VEGAN
- The term "cook-up" is a Caribbean expression which refers to a dish which incorporates the ingredients you have on-hand in the kitchen. In this version, we combine rice, beans and vegetables with a little coconut lowfat milk and curry pwdr for a zesty tropical flavor.
- In large saucepan, heat oil over medium heat. Add in onion, bell pepper, garlic and Scotch bonnet pepper and cook, stirring often, till vegetables begin to soften, about 5 min.
- Stir in water, rice, beans, coconut lowfat milk and seasonings and bring to a simmer. Reduce heat, cover and till rice is tender and liquid is absorbed, 15 to 20 min. Fluff rice with fork and let stand, covered, 5 - 10 min. Spoon rice onto plates and serve warm.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 471g | |
| Recipe makes 4 servings | |
| Calories 524 | |
| Calories from Fat 70 | 13% |
| Total Fat 8.06g | 10% |
| Saturated Fat 3.33g | 13% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 623mg | 26% |
| Potassium 502mg | 14% |
| Total Carbs 98.35g | 26% |
| Dietary Fiber 8.7g | 29% |
| Sugars 4.2g | 3% |
| Protein 13.23g | 21% |
