Beans in a Forest
| Nutrition Information | |
| Calories: | 300 |
| Total Fat: | 0g |
| Saturated Fat: | 0g |
| Trans Fat: | 0g |
| Cholesterol: | 0mg |
| Sodium: | 280mg |
| Carbohydrates: | 56g |
| Dietary Fiber: | 10g |
| Sugars: | 7g |
| Protein: | 13g |
| Vitamin A: | 1250iu (25%) |
| Vitamin C: | 126mg (210%) |
| Calcium: | 100mg (10%) |
| Iron: | 3.6mg (20%) |
This recipe for red beans and rice is topped with a forest of steamed broccoli.
1 cup brown rice
1-8 ounce can no-added-salt tomato sauce
1/2 cup sliced green onion
1-8 ounce can kidney beans, undrained
2 cups water
1/4 tsp each: fennel seed, thyme, garlic powder
pinch of cayenne pepper
4 cups broccoli florets
Preheat oven to 350º. Place brown rice, tomato sauce, green onion, kidney beans, water and seasonings in a large casserole or Dutch oven. Bring to a boil, cover and place in the oven until the rice is done and most of the liquid has evaporated - about 30-40 minutes.
Meanwhile, when rice is almost done, steam broccoli florets until tender. Serve broccoli florets over the top.
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