Recipe: Caribbean red beans and brown rice

Dietitian's tip: Brown rice pairs up with beans in this spicy Caribbean dish. Mix and match brown rice varieties to make your own blend, or purchase a packaged blend. If you can't find small red beans, use kidney beans.

   

Ingredients

Directions

In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.

While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.

In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat. Add the onion, bell pepper and celery; saute until the vegetables are softened, 6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add the allspice, cloves, cayenne, the remaining 3/4 teaspoon salt and the black pepper. Cook for 1 minute. Stir in the cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro.

Nutritional Analysis

(per serving)

Calories	382	Monounsaturated fat	5 g
Protein	14 g	Cholesterol	0 mg
Carbohydrate	63 g	Sodium	517 mg
Total fat	9 g	Fiber	11 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	2
Protein and dairy	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	3
Meat and meat substitutes	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	2
Vegetables	2
Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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