Baked Rice and Beans with Vegetables

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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:
$0.92
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
Step 3
  • 2 cup Brown rice
  • 2 cup Water
  • 6 oz Tomato paste, canned
  • 1 tbsp Apple cider vinegar
  • 1 tbsp Low sodium soy sauce
  • 1 tbsp Chicken 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.
  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.
  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.
  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.
  5. Divide into 10 servings. Add some acid to it after reheating, like lemon, lime, balsamic, or hot sauce

    6.

Nutrition Facts
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Servings: 10
Calories: 318
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Total Fat: 4.4g (6 %)
 Saturated Fat: 0.6g (3 %)
 Polyunsaturated Fat: 0.8g
 Monounsaturated Fat: 1.5g
Cholesterol: 0mg (0 %)
Sodium: 984mg (43 %)
Total Carbohydrate: 60.3g (22 %)
 Fiber: 10.7g (38 %)
 Net Carbs: 49.6g
 Total Sugar: 10.8g
  Added Sugar: 0.0g (0%)
Protein: 11.4g (23 %)
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Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
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Calcium: 77mg (6 %)
Iron: 2.71mg (15 %)
Magnesium: 80mg (19 %)
Potassium: 562mg (12 %)
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Glycemic Index:
44.8

Glycemic Load:
22.0


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