Crank Up the Heat Rice and Beans

[Guest guest]

I often eat rice and beans when DH is out of town. This sounds like a

delicious variation. And while it needs some time to cook, it doesn't

require much prep or " baby-sitting " .

 

Look at the fiber -- 11 grams! Add a steamed veggie or salad and you

have at least half of the day's fiber.

 

Ellen

 

* Exported from MasterCook Mac *

 

Crank Up the Heat Rice and Beans

 

Recipe By : VEGAN MEALS FOR ONE OR TWO, Chef Nancy Berkoff, RD

Serving Size : 2 Preparation Time :0:00

Categories : Vegan Legumes

Rice

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup cooked red or kidney beans -- drained

- (canned beans are fine)

1/2 cup tomato juice

1/4 cup crumbled smoked fake meat strips -- soy sausage, or

smoked tempeh

1/4 cup minced onions

1/4 cup minced green bell pepper

1/4 cup chopped fresh tomatoes

1 minced garlic clove

1 fresh seeded and minced fresh chili

- (you choose the heat)

1 cup uncooked white rice

1 cup vegetable broth

2 teaspoons hot sauce

 

(Makes 2 servings)

 

You choose your heat on this one.

 

Place beans in a medium-sized pot and allow to simmer for 1 minute.

Add tomato juice, fake meat strips, soy sausage, or smoked tempeh,

onion, bell pepper, tomatoes, garlic, and chili and simmer for 20

minutes (do not allow mixture to dry out). Stir in rice, broth, and

hot sauce. Bring to a quick boil, reduce heat, cover and cook for 20

minutes or until all the liquid is absorbed and the rice is soft. Eat

while hot.

 

Total Calories Per Serving Using Red Kidney Beans and Tempeh: 389

Total Fat as % of Daily Value: 4%

Protein: 15 gm

Fat: 2 gm

Carbohydrates: 78 gm

Calcium: 33 mg

Iron: 2 mg

Sodium: 366 mg

Dietary Fiber: 11 gm

 

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving (excluding unknown items): 106 Calories; 2g Fat (17%

calories from fat); 4g Protein; 19g Carbohydrate; 1mg Cholesterol;

1174mg Sodium

Food Exchanges: 1 Starch/Bread; 1 Vegetable; 1/2 Fat

 

 

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