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Bean and Rice Casserole

 

48

Yield

8

servings

Prep

20

min

Cook

2

hrs

Ready

2

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

2 cups rice
1 med. onions
chopped
*
1 can red kidney beans
*
1 can black beans
*
1 can chickpeas (garbanzo beans)
*
1 can tomatoes
*
10 ounces green peas
1 cup corn

Directions

Preheat oven to 375℉ (190℃).

In a 5-qt dutch oven over medium high heat, sauté onion in liquid of your choice.

Add rice, cook while stirring until parched and opaque.

Add beans, tomatoes, chiles and 3½ cups of water to rice and onion in dutch oven and bring mixture to boil.

Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice). Add peas and corn, adjust seasonings, and return to oven until heated through.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 78g (2.8 oz)
Amount per Serving
Calories 2594% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 135mg 6%
Total Carbohydrate 18g 18%
Dietary Fiber 5g 20%
Sugars g
Protein 16g
Vitamin A 6% Vitamin C 6%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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