Rice and Beans [Vegan]
This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.
2 cloves garlic, crushed
1/8 tsp salt (optional)
1 bay leaf
1 cup long-grain rice
1/2 cup canned crushed tomatoes
1-1/3 tbsp virgin olive oil
1/2 cup onion, minced
1 peeled eggplant, cut into .5 in. cubes
1/2 tsp thyme, or 2 tsp fresh, minced
2 cups water
1 can (15 oz) black beans or kidney beans, rinsed and drained
Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.
Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.
Thiamin B1 0 mg
Manganese 1 mg