Brown Rice, Bean and Pepper Pilaf
This high-carbohydrate side dish has whole grain brown rice, which has a low-glycemic index (or is slow acting). It's also low in fat and includes legumes, which contain magnesium.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 284 |
| pro | 9 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 51 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 483 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 14% |
| vit A | 11% |
| vit C | 87% |
| folate | 36% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 sweet red pepper, chopped
1 cup (250 mL) whole grain brown rice
1-1/2 (375 mL) cups vegetable stock
1/4 tsp (1 mL) each salt and pepper
1 cup (250 mL) rinsed drained canned black beans or frozen green peas
2 green onions, sliced
Preparation:
In heavy saucepan, heat oil over medium heat; cook chopped onions, garlic and red pepper, stirring occasionally, for about 5 minutes or until softened.
Stir in rice to coat. Add stock, salt and pepper; bring to boil. Cover, reduce heat and simmer for 25 minutes or until rice is tender and liquid is absorbed.
With fork, stir in beans. Remove from heat; let stand, covered, for about 5 minutes or until beans are hot. Serve sprinkled with green onions.
Additional Information
Tags:
Main Course; Vegetables; Beans and Legumes; Rice; Boil/Simmer; Vegetarian;
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