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Rice and beans
A Caribbean recipe.
What you need
- 350 g long grain rice
- 1 sprig fresh thyme
- 1 clove garlic, peeled and crushed
- 50 g creamed coconut, chopped
- seasoning
- 400 g canned red kidney beans, drained and rinsed
Method
Place the rice, thyme, garlic and coconut cream in a large pan. Cover with cold water. Slowly bring to the boil and simmer for 15 min, stirring occasionally.
Stir in the seasoning and kidney beans. Cook for 5 min until rice is cooked.
Drain rice if necessary. Spoon into a warmed serving dish. Sprinkle with freshly ground black pepper.
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Preparation 5 minutes Cook 20 minutes Total 25 minutes -
Energy 297 kcal/serving Fat 2.62 g/serving Carbohydrates 345.55 g/serving Glycaemic Index 55 Glycaemic Load 31.83 
Serving suggestion
Garnish with fresh thyme leaves.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1246 | 931 | 10475 | 8350 |
| Energy (kcal) | 297 | 222 | 2500 | 2000 |
| Protein (g) | 8.00 | 5.97 | ||
| Carbohydrate (g) | 57.8 | 43.2 | 345 | 275 |
| Fat (g) | 3.50 | 2.62 | 95 | 70 |
| Fat (saturated) (g) | 2.70 | 2.02 | ||
| Fibre (g) | 5.22 | 3.90 | ||
| Sodium (mg) | 230 | 172 | ||
| Salt (equivalent) (g) | 0.58 | 0.43 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 0.16 | 0.12 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.12 | 0.09 | 2 |
| Vitamin C (mg) | 1.18 | 0.88 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.17 | 0.13 | 10 |
| Zinc (mg) | 1.09 | 0.81 | 15 |
| Calcium (mg) | 34.3 | 25.6 | 800 |
| Folate (mcg) | 40.3 | 30.1 | 200 |
| Iron (mg) | 1.51 | 1.13 | 14 |
| Magnesium (mg) | 35.8 | 26.7 | 300 |
| Niacin (mg) | 1.32 | 0.98 | 18 |
| Pantothenic acid (mg) | 0.72 | 0.54 | 6 |
| Riboflavin (mg) | 0.09 | 0.07 | 1.6 |
| Phosphorous (mg) | 140 | 105 | 800 |
| Thiamin (mg) | 0.11 | 0.09 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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