Top Rated CaribbeanView Recipe
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Black beans and rice
A Caribbean dish.
What you need
- 175 g dried black beans
- 6 tsp-45 ml vegetable oil
- 1 large onion, peeled and chopped
- 3 cloves garlic, peeled and crushed
- 225 g long grain rice
- 1 pinch salt
- 600 ml boiling water
- 3 tsp cajun seasoning
- grated rind of 1 lime
- 50 g shelled cashew nuts, toasted
Method
Place the beans in a bowl of cold water. Leave to soak overnight.
Drain beans. Place in a large pan with plenty of fresh water. Bring to the boil. Cook gently for 1 days or until just tender.
Heat the oil in a large pan. Add the onion and garlic. Fry for 2-3 min until translucent. Add the rice, salt and the measured boiling water. Bring back to the boil and cook very gently, covered, for 10-15 min until rice is just cooked and tender.
Stir in the cooked beans, Cajun seasoning, lime rind, half the nuts. Adjust seasoning. Heat through for 2 min, stirring frequently.
Serve topped with the rest of the nuts.
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Preparation 2 hours Cook 20 minutes Waiting » 8 hours Stand 8 hours Total 10 hours, 20 minutes -
Energy 343 kcal/serving Fat 4.61 g/serving Carbohydrates 320.52 g/serving Glycaemic Index 43 Glycaemic Load 23.32 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1439 | 688 | 10475 | 8350 |
| Energy (kcal) | 343 | 164 | 2500 | 2000 |
| Protein (g) | 10.9 | 5.19 | ||
| Carbohydrate (g) | 54.4 | 26.0 | 345 | 275 |
| Fat (g) | 9.63 | 4.61 | 95 | 70 |
| Fat (saturated) (g) | 1.62 | 0.78 | ||
| Fibre (g) | 6.04 | 2.89 | ||
| Sodium (mg) | 34.8 | 16.7 | ||
| Salt (equivalent) (g) | 0.09 | 0.04 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 0.75 | 0.36 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.22 | 0.11 | 2 |
| Vitamin C (mg) | 6.37 | 3.05 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.16 | 0.56 | 10 |
| Zinc (mg) | 2.11 | 1.01 | 15 |
| Calcium (mg) | 64.8 | 31.0 | 800 |
| Folate (mcg) | 144 | 69.0 | 200 |
| Iron (mg) | 2.45 | 1.17 | 14 |
| Magnesium (mg) | 88.2 | 42.2 | 300 |
| Niacin (mg) | 1.36 | 0.65 | 18 |
| Pantothenic acid (mg) | 0.80 | 0.38 | 6 |
| Riboflavin (mg) | 0.10 | 0.05 | 1.6 |
| Phosphorous (mg) | 203 | 97.1 | 800 |
| Thiamin (mg) | 0.32 | 0.15 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
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 cajun 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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