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Raciónes: 4

Ingredientes

Cost per serving $0.80 view details
  • 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

Direcciones

  1. 4 SERVINGS VEGAN
  2. 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.
  3. 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.
  4. 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%
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