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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Cuban Black Beans & Rice

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.32

$1.32 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan
spoonacular Score:74%

Spoonacular Score: 74%

 

If you have around about 45 minutes to spend in the kitchen, Cuban Black Beans & Rice might be a great gluten free, dairy free, lacto ovo vegetarian, and vegan recipe to try. One portion of this dish contains roughly 19g of protein, 8g of fat, and a total of 543 calories. For $1.32 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe serves 4. 1 person has made this recipe and would make it again. This recipe from Foodista requires rice, black beans, optional garnishes - such as scallion, and garlic. Taking all factors into account, this recipe earns a spoonacular score of 73%, which is pretty good. Users who liked this recipe also liked Cuban Black Beans and Rice, Cuban Black Beans And Rice, and Cuban Black Beans and Rice.

Ingredients

Servings:
0 Tbsps
0 Tbsps olive oil
olive oil
1
1  green bell pepper
green bell pepper
1
1  onion
onion
5 cloves
5 cloves garlic
garlic
0 Tbsps
0 Tbsps tomato paste
tomato paste
0 Tbsps
0 Tbsps fresh dried oregano
fresh dried oregano
0 tsps
0 tsps ground cumin
ground cumin
1.5 cups
1.5 cups white rice
white rice
30 oz
30 oz canned black beans
canned black beans
2.5 cups
2.5 cups water
water
0.5 tsps
0.5 tsps salt
salt
1
1  bay leaf
bay leaf
0 Tbsps
0 Tbsps red wine vinegar
red wine vinegar
some
some scallion
scallion
0 Tbsps olive oil
0 Tbsps
olive oil
1  green bell pepper
1
green bell pepper
1  onion
1
onion
5 cloves garlic
5 cloves
garlic
0 Tbsps tomato paste
0 Tbsps
tomato paste
0 Tbsps fresh dried oregano
0 Tbsps
fresh dried oregano
0 tsps ground cumin
0 tsps
ground cumin
1.5 cups white rice
1.5 cups
white rice
30 oz canned black beans
30 oz
canned black beans
2.5 cups water
2.5 cups
water
0.5 tsps salt
0.5 tsps
salt
1  bay leaf
1
bay leaf
0 Tbsps red wine vinegar
0 Tbsps
red wine vinegar
some scallion
some
scallion

Equipment

dutch oven
dutch oven
oven
oven
frying pan
frying pan
dutch oven
dutch oven
oven
oven
frying pan
frying pan


Instructions

Heat oven to 350 degrees f. In a large pot or Dutch oven, heat olive oil over medium heat until the oil is shimmering. Add the peppers and onions and cook, stirring often until the veggies have softened and are beginning to brown, about 10-15 minutes. Add garlic, tomato paste, oregano and cumin, stir until the tomato paste is dispersed into the sauteed veggies and is very fragrant, about 1 minute. Add the rice, stir to coat. Stir in the beans, water, bay leaf, salt and vinegar. Increase the heat to medium-high and bring to a simmer. Cover the pan and place in the oven. Bake until the water is absorbed and the rice is tender, about 30 minutes. Remove from the oven, fluff the rice with a fork. Let stand, uncovered for about 5 minutes before serving. Serve with desired garnishes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.10
Ingredient
2 tablespoons olive oil
1 green bell pepper
1 onion
5 cloves garlic
1 tablespoon tomato paste
1 tablespoon fresh dried oregano
1.5 teaspoons ground cumin
1.5 cups white rice
30 ounces canned black beans
1 bay leaf
2 tablespoons red wine vinegar
some scallion
Price
$0.33
$0.36
$0.24
$0.33
$0.06
$0.26
$0.20
$0.89
$1.52
$0.02
$0.15
$0.04
$4.42

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
542 Calories
19g Protein
8g Total Fat
97g Carbs
37% Health Score
Limit These
Calories
542
27%

Fat
8g
13%

  Saturated Fat
1g
8%

Carbohydrates
97g
33%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
1736mg
76%

Get Enough Of These
Protein
19g
38%

Manganese
1mg
75%

Fiber
17g
70%

Vitamin C
34mg
41%

Folate
148µg
37%

Phosphorus
339mg
34%

Iron
6mg
33%

Copper
0.66mg
33%

Magnesium
108mg
27%

Potassium
919mg
26%

Vitamin B1
0.39mg
26%

Selenium
14µg
20%

Vitamin B6
0.4mg
20%

Vitamin B2
0.33mg
19%

Vitamin K
18µg
17%

Calcium
145mg
15%

Zinc
2mg
14%

Vitamin B3
2mg
14%

Vitamin B5
1mg
12%

Vitamin E
1mg
11%

Vitamin A
227IU
5%

covered percent of daily need

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