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Ингредиенты
- 1/2 lb Dry Pigeon peas or possibly dry kidney beans soaked overnight
- 6 c. water
- 1/2 c. onion minced
- 1/2 c. green bell pepper minced
- 2 x cloves garlic chopped
- 2 Tbsp. vegetable oil
- 2 ounce creamed coconut lowfat milk
- 2 c. uncooked long grain rice
- 2 tsp dry thyme
- 1 sm onion stuck with
- 6 whl cloves
- Â Â salt and pepper to taste
Инструкции
- Soak beans overnight (if using the dry beans).
- Combine 6 c. water and beans in a 6 qt pot. Saute/fry onion, pepper, and garlic in oil till tender. Stir mix into bean pot. Bring to a boil. Add in rice, coconut lowfat milk, thyme and onion with cloves. Boil for 10 min.
- Reduce heat, cover and simmer till beans are tender. Add in more water if necessary and simmer covered for 20 to 25 min or possibly till rice is tender.
- Alternative: substitute one 15 ounce. can cooked beans. Add in them to the pot after boiling the rice for about 5 min.
- NOTES : Healthy African-Inspired Foods: a traditional beans and rice dish
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 8 servings | |
| Calories 317 | |
| Calories from Fat 47 | 15% |
| Total Fat 5.48g | 7% |
| Saturated Fat 1.56g | 6% |
| Trans Fat 0.09g | |
| Cholesterol 0mg | 0% |
| Sodium 17mg | 1% |
| Potassium 496mg | 14% |
| Total Carbs 57.14g | 15% |
| Dietary Fiber 5.7g | 19% |
| Sugars 0.87g | 1% |
| Protein 9.82g | 16% |
