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Caribbean 

Red Beans and Brown Rice

 

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  Recipe by Mayo Clinic

Serves: 6

Ingredients:

  • 1 ½ cups dried small red or kidney beans, picked over and rinsed, soaked overnight, and drained
  • 6 ½ cups water
  • 3 bay leaves
  • 1 ¼ cups assorted brown rices, rinsed and drained
  • 3 Tbsp olive oil or canola oil
  • 1 ¼ teaspoons salt
  • 1 yellow onion, chopped
  • ½ green bell pepper, seeded and chopped
  • 1 celery stalk, chopped
  • 4 cloves garlic, minced
  • ½ teaspoon ground allspice
  • ½ teaspoon ground cloves
  • ½ teaspoon cayenne pepper
  • ½ teaspoon freshly ground black pepper
  • 1 cup vegetable stock or broth
  • 1 tomato, cored and diced
  • 2 Tbsp chopped fresh thyme
  • 1 teaspoon hot-pepper sauce
  • 3 Tbsp chopped fresh cilantro (fresh coriander)

Directions:


In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.

While the beans are cooking, combine the rices, 1 tablespoon of the oil, ½ teaspoon of the salt, and the remaining 2 ½ cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.

In a large saucepan, heat the remaining 2 Tbsp oil over medium-high heat. Add the onion, bell pepper and celery; sauté until the vegetables are softened, 6 to 8 min. Stir in the garlic and cook until softened, about 1 min. Add the allspice, cloves, cayenne, the remaining ¾ tsp salt and the black pepper. Cook for 1 min. Stir in cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 min. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro.
  Caribbean Red Beans and Brown Rice

Nutrition Facts 
1 serving
Amount Per Serving
Calories
382
Total Fat
9.0 g
     Saturated Fat
1.0 g
     Polyunsaturated Fat
-- g
     Monounsaturated Fat
5 g
Cholesterol
0 mg
Sodium
517 mg
Potassium
-- mg
Total Carbohydrate
63 g
     Dietary Fiber
11 g
     Sugars
-- g
Protein
14 g
 
 

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