Black Bean and Rice Bake
|Black beans||1 Cup (16 tbs)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Chopped celery||1⁄4 Cup (4 tbs)|
|Grated carrot||1⁄4 Cup (4 tbs)|
|Chopped green pepper||1⁄4 Cup (4 tbs)|
|Brown rice||1 Cup (16 tbs)|
|Chicken stock/Vegetable stock||2 Cup (32 tbs)|
|Black pepper||1⁄4 Teaspoon|
|Grated parmesan cheese/Swiss cheese||1⁄2 Cup (8 tbs)|
|Chopped parsley||3 Tablespoon|
|Eggs||6 , beaten|
Cook black beans according to preferred method.
Drain and reserve liquid for soup.
In saucepan or skillet saute onion, celery, carrot and green pepper for approximately 5 minutes in oil.
Add rice and continue to saute for 5 minutes more.
Add chicken stock and seasonings.
Bring to a boil, cover, lower heat and simmer for approximately 1 1/2 hours or until rice is tender.
Preheat oven to 325°F.
Add 1/4 cup cheese, chopped parsley and cooked black beans.
Stir in beaten eggs and spoon into oiled casserole.
Top with remaining 1/4 cup cheese and bake in preheated oven for 30 minutes or until firm and nicely browned.
Serving size: Complete recipe
Calories 2585 Calories from Fat 943
% Daily Value*
Total Fat 107 g163.9%
Saturated Fat 29.2 g146.2%
Trans Fat 0 g
Cholesterol 1338.2 mg446.1%
Sodium 3114.5 mg129.8%
Total Carbohydrates 283 g94.3%
Dietary Fiber 37.1 g148.3%
Sugars 18.6 g
Protein 128 g255.5%
Vitamin A 121.1% Vitamin C 160.9%
Calcium 124.5% Iron 127.5%
*Based on a 2000 Calorie diet