Baked Rice and Beans with Vegetables

GF V DF VG NF SF Jun 11, 2023

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This simple baked rice and beans also mixed together vegetables and a spicy sauce. Brown rice is used here instead of white rice for more nutrition. This makes a bunch of food, enough to last you for lunch through two whole work weeks with a side of nuts, fruit, or protein.

STEP 1
- 1 tbsp (15 g) Extra virgin olive oil
- 1 medium (110 g) Onion
- 3 medium (360 g) Bell pepper
- 1 lb (454 g) Carrots
- 1 tsp (6 g) Salt

STEP 2
- 4 tsp (20 g) Minced garlic
- 7 oz (198 g) Chipotle peppers in adobo sauce
- 4 oz (113 g) Diced green chiles
- 3x15.5oz cans (798 g) Beans, NOT drained or rinsed

STEP 3
- 2 cup (370 g) Brown rice
- 2 cup (480 g) Water
- 6 oz (170 g) Tomato paste, canned
- 1 tbsp (15 g) Apple cider vinegar
- 1 tbsp (15 g) Soy sauce, low sodium, gluten free
- 1 tbsp (12 g) Bouillon powder
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Cumin, ground
- 1 tsp (3 g) Black pepper, ground

1. Preheat your oven to 400F. Heat a large Dutch oven over medium heat with olive oil. Cut your peppers, onions, and carrots into a small dice. Add salt, stir, cover, and cook for about 10 minutes, or until the peppers begin to soften and the onions start to turn translucent

2. Add in garlic, diced green chilies, chipotle peppers in adobo, and your beans (not drained or rinsed). Any canned beans will work; I used a can each of kidney, pinto, and cannellini here. Bring to a boil over high heat, cover, and let cook for 10 minutes

3. Add the rest of the ingredients to the pot, and stir to combine - brown rice, water, tomato paste, apple cider vinegar, soy sauce, chicken bouillon powder chili powder, cumin, and black pepper

4. Transfer the pot to the oven, and bake at 400F for about 90 minutes, or until the vegetables are tender, the rice is soft, and the water is absorbed

5. Divide into 10 servings. Add some acid to it after reheating, like lemon, lime, balsamic, or hot sauce

https://www.poormanprotein.com/recipes/baked-rice-and-beans

Description

 This simple baked rice and beans also mixed together vegetables and a spicy sauce. Brown rice is used here instead of white rice for more nutrition. This makes a bunch of food, enough to last you for lunch through two whole work weeks with a side of nuts, fruit, or protein.

Time

Prep Time:

15 minutes

Cook Time:

1 hours 45 minutes

Total Time:

2 hours

Cost

Total Cost:

Cost per Serving:

$0.96

Ingredients

Serving(s)

Step 1

1 tbsp Extra virgin olive oil
1 medium Onion
3 medium Bell pepper
1 lb Carrots
1 tsp Salt

Step 2

4 tsp Minced garlic
7 oz Chipotle peppers in adobo sauce
4 oz Diced green chiles
3x15.5oz cans Beans, NOT drained or rinsed

Step 3

2 cup Brown rice
2 cup Water
6 oz Tomato paste, canned
1 tbsp Apple cider vinegar
1 tbsp Soy sauce, low sodium, gluten free
1 tbsp Bouillon powder
1 tbsp Chili powder
1 tbsp Cumin, ground
1 tsp Black pepper, ground

Instructions

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1. Preheat your oven to 400F. Heat a large Dutch oven over medium heat with olive oil. Cut your peppers, onions, and carrots into a small dice. Add salt, stir, cover, and cook for about 10 minutes, or until the peppers begin to soften and the onions start to turn translucent


2. Add in garlic, diced green chilies, chipotle peppers in adobo, and your beans (not drained or rinsed). Any canned beans will work; I used a can each of kidney, pinto, and cannellini here. Bring to a boil over high heat, cover, and let cook for 10 minutes


3. Add the rest of the ingredients to the pot, and stir to combine - brown rice, water, tomato paste, apple cider vinegar, soy sauce, chicken bouillon powder chili powder, cumin, and black pepper


4. Transfer the pot to the oven, and bake at 400F for about 90 minutes, or until the vegetables are tender, the rice is soft, and the water is absorbed


5. Divide into 10 servings. Add some acid to it after reheating, like lemon, lime, balsamic, or hot sauce

Nutrition Facts

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Servings: 10

Calories: 322

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Total Fat: 4.7g (6 %)
 Saturated Fat: 0.7g (4 %)
 Polyunsaturated Fat: 0.9g
 Monounsaturated Fat: 1.6g
Cholesterol: 0mg (0 %)
Sodium: 981mg (43 %)
Total Carbohydrate: 60.0g (22 %)
 Fiber: 10.5g (37 %)
 Net Carbs: 49.5g
 Total Sugar: 11.4g
  Added Sugar: 0.0g (0 %)
Protein: 11.9g (24 %)

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Vitamin B12: 0.02mcg (1 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 87mg (7 %)
Iron: 3.28mg (18 %)
Magnesium: 90mg (21 %)
Potassium: 760mg (16 %)

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Glycemic Index:

44.7

Glycemic Load:

22.2

Sources of Inspiration

https://www.youtube.com/watch?v=ntd_Y2eywc4