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Caribbean Beans and Rice

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Total Time (minutes)
20
Difficulty
1
Servings
4
Ingredients
12
Total Prep Time: 20 minutes
Calories Per Serving: 420
Nutrients

Nutrition Facts

Serving Size 417g

Amount per serving
Calories 420 Calories from fat: 80
% Daily Value*
Fat 9 g 14 %
Saturated 1.5 g 8 %
Trans 0 g
Cholesterol 0 mg 0 %
Sodium 340 mg 14 %
Potassium 790 mg 23 %
Carbohydrate 70 g 23 %
Fiber 18 g 72 %
Sugars 4 g
Protein 18 g
Vitamin A 15 %
Vitamin C 90 %
Calcium 10 %
Iron 25 %
Vitamin E 8 %
Vitamin K 20 %
Thiamin 35 %
Riboflavin 10 %
Niacin 15 %
Vitamin B6 25 %
Folate 70 %
Phosphorus 35 %
Magnesium 40 %
Zinc 20 %
Selenium 15 %
Copper 25 %
Manganese 90 %
Molybdenum 170 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Fulfilling mix of protein and grains with a Caribbean twist

Ingredients

  • 2 tablespoons almond or olive oil
  • 1 cup DOLE® Onion, chopped
  • 1 cup red bell peppers, sliced
  • 1 cup yellow bell pepper, sliced
  • 3 cloves garlic, minced
  • 2-3 teaspoons Cajun Creole or Jamaican Jerk seasoning
  • 1/2 teaspoon dried oregano leaves, crushed
  • 2 cans (15 oz. each) black beans, rinsed and drained
  • 1 cup vegetable broth
  • 1 tablespoon lime juice
  • 1/2 teaspoon salt
  • 2 cups long-grain rice, cooked

Directions

  1. Heat oil over medium-high heat in a large skillet.
  2. Cook onion, bell peppers, garlic, seasoning and oregano until tender, about 8 minutes.
  3. Add beans, broth, lime juice and salt. Bring to a boil; reduce heat and simmer, covered 5 to 10 minutes.

  4. Serve over rice.
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Caribbean Beans and Rice Fulfilling mix of protein and grains with a Caribbean twist Prep Time: Cook time: Serves: 4
Nutrition facts: 420 Calories, 9 grams fat
Ingredients:

2 tablespoons almond or olive oil, 1 cup DOLE® Onion, chopped, 1 cup red bell peppers, sliced, 1 cup yellow bell pepper, sliced, 3 cloves garlic, minced, 2-3 teaspoons Cajun Creole or Jamaican Jerk seasoning, 1/2 teaspoon dried oregano leaves, crushed, 2 cans (15 oz. each) black beans, rinsed and drained, 1 cup vegetable broth, 1 tablespoon lime juice, 1/2 teaspoon salt, 2 cups long-grain rice, cooked, Directions:Heat oil over medium-high heat in a large skillet.Cook onion, bell peppers, garlic, seasoning and oregano until tender, about 8 minutes.

Add beans, broth, lime juice and salt. Bring to a boil; reduce heat and simmer, covered 5 to 10 minutes.

Serve over rice.