Sugar N Spice Beans N Rice
|Extra light olive oil||1 Teaspoon (With A Dash Of Sesame Oil (5 Ml))|
|Yellow onion||1⁄2 , peeled and finely chopped|
|Cumin seed||1 1⁄2 Teaspoon|
|Brown sugar||15 Milliliter (1 Tablespoon)|
|Water||5 Cup (80 tbs) (1.2 Liter)|
|Dried great northern beans||240 Milliliter (1 Cup)|
|Brown rice||240 Milliliter (1 Cup)|
|Orange||1 , zest finely chopped and juiced (From 1 Orange)|
|Green onions||8 , finely chopped (White And Pale Green Part)|
|Salt||1⁄2 Teaspoon, freshly ground|
|Cayenne pepper||1⁄4 Teaspoon|
Pour the oil into a pressure cooker over medium-high heat, add the onion, 1 teaspoon (5 ml) of the cumin seed and the sugar and cook until the onion is translucentâ€”about 5 minutes.
Add the water and bay leaves and bring to a boil.
Stir in the beans, making sure none are sticking to the bottom of the pan.
Fasten the lid, wait until the cooker starts to hiss, reduce the heat and simmer 10 minutes.
Remove from the heat, release the steam and remove the lid.
Remove the bay leaves, add the rice, refasten the lid, return to the heat and bring to a boil.
When the cooker starts to hiss, reduce the heat and simmer 20 minutes.
Remove from the heat, release the steam and unfasten the lid.
Stir in the orange zest and green onions.
Season with the remaining cumin, the orange juice, salt and cayenne.
To Serve: I look upon this dish as a complete meal in itself.
There is sufficient for 6 servings when accompanied by ample servings of freshly steamed carrots and a dark green leafy vegetable such as Swiss chard, or collard or mustard greens.
Calories 323 Calories from Fat 24
% Daily Value*
Total Fat 3 g4.3%
Saturated Fat 0.51 g2.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 171.8 mg7.2%
Total Carbohydrates 64 g21.2%
Dietary Fiber 11.1 g44.3%
Sugars 6.2 g
Protein 13 g25.1%
Vitamin A 16.5% Vitamin C 36.3%
Calcium 11.9% Iron 23.5%
*Based on a 2000 Calorie diet