Description
This simple baked rice and beans also mixes 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:
$1.07
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
- 4 oz Diced green chiles
- 3 x 15.5 oz can 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 Bouillon powder
- 1 tbsp Chili powder
- 1 tbsp Cumin, ground
- 1 tsp Black pepper, ground
Instructions
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- 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
- Add in garlic, diced green chilies, chipotle peppers in adobo, and your beans (not drained or rinsed). Bring to a boil over high heat, cover, and let cook for 10 minutes
- Add the rest of the ingredients to the pot, and stir to combine - brown rice, water, tomato paste, apple cider vinegar, soy sauce, bouillon powder, chili powder, cumin, and black pepper
- 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
- Divide into 10 servings. Add some acid to it after reheating, like lemon, lime, balsamic, or hot sauce
Nutrition Facts
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Total Fat: 4.2g (5%
5 % of Daily Value (78 g)
)
Saturated Fat: 0.7g (3%
3 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.9g
Monounsaturated Fat: 1.6g
Cholesterol: 0mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 1304mg (57%
57 % of Daily Value (2300 mg)
)
Total Carbohydrate: 64.7g (24%
24 % of Daily Value (275 g)
)
Fiber: 15.2g (54%
54 % of Daily Value (28 g)
)
Net Carbs: 49.5g
Total Sugar: 8.6g
Protein: 13.5g (27%
27 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.02mcg (1%
1 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 88mg (7%
7 % of Daily Value (1300 mg)
)
Iron: 4.59mg (26%
26 % of Daily Value (18 mg)
)
Magnesium: 112mg (27%
27 % of Daily Value (420 mg)
)
Potassium: 945mg (20%
20 % of Daily Value (4700 mg)
)
:
:
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:
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37.8
:
24.5
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:
9.0
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