Brown Rice, Bean and Pepper Pilaf

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 cloves of garlic minced
  • 1 sweet red pepper chopped
  • 1 cup whole grain brown rice
  • 1 1/2 cup vegetable stock
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup rinsed drained canned black beans
  • 1 cup rinsed drained frozen green peas
  • 2 green onions sliced

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 483 mg
  • Protein 9 g
  • Calories 284.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 51 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 36.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 87.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Brown Rice, Bean and Pepper Pilaf

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