Saturday, February 25, 2012

My Take on Rice and Beans

Rice and beans is a very popular dish in Latin America and the Carribean. Given the basic nature of its ingredients and wide availability, there are numerous variations of rice and bean dishes and they are also a staple food in many regions of the world.

This recipe is my take on rice and beans. Simple enough to make as an everyday complete meal but still satisfy your taste buds. Savoury and hearty...I promise you are not going to miss the meat!

Ingredients (serves 3 to 4):
1. 1 cup black beans, cooked
2. 1 small onion, diced
3. 1 tablespoon sun-dried tomatoes, diced
4. 1.5 cups cooked brown rice
5. 2 cups spinach, chopped
6. 1 teaspoon onion powder
7. 1 teaspoon garlic powder
8. 1/4 teaspoon curry powder
9. 1/2 teaspoon chilli flakes
10. Salt and pepper to taste
11. Grapeseed oil, a few spritz
12. 2 tablespoons sake

1. Heat grapeseed oil in a saute pan and saute onions and sun-dried tomatoes for about 4 to 5 minutes until fragrant.
2. Deglaze pan with sake.
3. Add spinach and cook for about 1 to 2 minutes until spinach has wilted a little.
4. Add cooked black beans and all seasonings and mix well. Cook for about 3 to 4 minutes. Add water if necessary to prevent pan from drying out.
5. Add cooked brown rice and water is necessary to prevent pan from drying out.
6. Mix well and cook for another 4 to 5 minutes.
7. Ready to serve!

Nutritional value of recipe:
At about 450 calories per serving, chowing down this rice and beans will give you a good 10g of dietary fiber and 16g of protein (from the black beans), a good 24%* of your daily required iron, 29%* of your daily required vitamin A and 11%* of your daily required calcium. Beans and rice has never been healthier!

* based on a 2,000 calories a day diet

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