Your Recipe

Meal

Zutat  Menge  Kalorien 
Zwiebeln 75g 30kcal
Reis weiß langkörnig roh 200g 730kcal
Schwarze Bohnen 425g 561kcal
Knoblauch 6g 9kcal
Olivenöl 15g 133kcal
Chilipulver 2g 6kcal
Gemüsebrühe[pl:]Bulion warzywny 420g 21kcal
Kreuzkümmel, gemahlen 2g 8kcal
Tomatensauce aus der Dose, ohne Salzzusatz 240g 58kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

200 grams long-grain rice (such as basmati or jasmine)
15 ml olive oil or vegetable oil
1/2 onion, finely chopped (about 75 grams)
2 cloves garlic, minced (about 6 grams)
240 ml tomato sauce or diced tomatoes
420 ml vegetable or chicken broth
2 grams ground cumin (1 teaspoon)
2 grams chili powder (1 teaspoon, adjust to taste)
Salt and pepper to taste
1 can (425 grams) black beans, drained and rinsed
Chopped cilantro or green onions for garnish (optional)
Instructions:

Rinse the rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.
Heat olive oil in a large skillet or saucepan over medium heat. Add chopped onion and sauté until translucent, about 3-4 minutes.
Add minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the rinsed rice and cook for 2-3 minutes, stirring occasionally, until the rice is lightly toasted.
Pour in the tomato sauce or diced tomatoes, vegetable or chicken broth, ground cumin, chili powder, salt, and pepper. Stir to combine.
Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until the rice is tender and liquid is absorbed.
Stir in the drained and rinsed black beans. Cook for an additional 5 minutes until heated through.
Fluff the rice with a fork. Garnish with chopped cilantro or green onions if desired.
Serve hot as a side dish alongside tacos or as a filling for burritos.

Nährwertangaben 
Portionsgröße  231 g | ml
Menge pro Portion  259
1084
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.4g 4%
Gesättigte Fettsäuren  0.6g 3%
Natrium 225mg 10%
Gesamte Kohlenhydrate  48g 17%
Ballaststoffe  7.6g 27%
Zucker  2.6g
Protein  9.6g 19%
Vitamin D 0mcg 0%
Kalzium 45mg 3%
Eisen  3.7mg 20%
Kalium 457mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 22.357 mcg 2%
Thiamin [B1] 0.401 mg 33%
Riboflavin [B2] 0.108 mg 8%
Niacin [B3] 2.304 mg 14%
Pantothensäure [B5] 0.699 mg 14%
Vitamin B6 0.183 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 240.673 mcg 0%
Vitamin C 4.345 mg 5%
Vitamin D 0 mcg 0%
Vitamin E 1.73 mg 12%
Vitamin K 5.923 mcg 5%
Betain 0.344 mg 0%
Cholin 30.501 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48 g 17%
Sugars 2.6 g 5%
Ballaststoffe  7.6 g 27%
Carbohydrate 45.1 g 0%
Netto-Kohlenhydrate 45.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.421 g 0%
Arginin 0.619 g 0%
Asparaginsäure 1.078 g 0%
Cystein 0.124 g 0%
Glutaminsäure 1.7 g 0%
Glycin 0.371 g 0%
Histidin 0.242 g 0%
Isoleucin 0.395 g 0%
Leucin 0.72 g 0%
Lysin 0.54 g 0%
Methionin 0.155 g 0%
Phenylalanin 0.487 g 0%
Prolin 0.393 g 0%
Serin 0.486 g 0%
Threonin 0.369 g 0%
Tryptophan 0.108 g 0%
Tyrosin 0.267 g 0%
Valin 0.491 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 45.07 mg 3%
Kupfer 0.29 mg 32%
Fluorid 14.1 mcg 0%
Eisen  3.69 mg 20%
Magnesium 67.83 mg 16%
Mangan 0.78 mg 34%
Phosphor 158.22 mg 13%
Kalium 456.64 mg 10%
Selen 6.41 mcg 12%
Natrium 224.81 mg 10%
Zink 1.33 mg 12%
andere
Nährstoff Menge  DV
Wasser 167.318 g 0%
Asche 2.416 g 0%