Your Recipe

Meal

Ingrédient Quantité Calories
Oignons 75g 30kcal
Riz blanc à long grain cru 200g 730kcal
Haricots noirs 425g 561kcal
Ail 6g 9kcal
Huile d'olive 15g 133kcal
Poudre de chili 2g 6kcal
Bouillon de légumes 420g 21kcal
Cumin, moulu 2g 8kcal
Sauce tomate, en conserve, sans sel ajouté 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.

Valeurs nutritives
Taille des portions 231 g | ml
Quantité par portion 259
1084
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.4g 4%
Gras saturés 0.6g 3%
Sodium 225mg 10%
Total des glucides 48g 17%
Fibres alimentaires 7.6g 27%
Sucre 2.6g
Protéine 9.6g 19%
Vitamine D 0mcg 0%
Calcium 45mg 3%
Fer 3.7mg 20%
Potassium 457mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 22.357 mcg 2%
Thiamine [B1] 0.401 mg 33%
Riboflavine [B2] 0.108 mg 8%
Niacine [B3] 2.304 mg 14%
Acide pantothénique [B5] 0.699 mg 14%
Vitamine B6 0.183 mg 11%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 240.673 mcg 0%
Vitamine C 4.345 mg 5%
Vitamine D 0 mcg 0%
Vitamine E 1.73 mg 12%
Vitamine K 5.923 mcg 5%
Bétaïne 0.344 mg 0%
Choline 30.501 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 48 g 17%
Sugars 2.6 g 5%
Fibres alimentaires 7.6 g 27%
Carbohydrate 45.1 g 0%
Glucides nets 45.4g
acides aminés
nutriment Quantité DV
Alanine 0.421 g 0%
Arginine 0.619 g 0%
Acide aspartique 1.078 g 0%
Cystéine 0.124 g 0%
Acide glutamique 1.7 g 0%
Glycine 0.371 g 0%
Histidine 0.242 g 0%
Isoleucine 0.395 g 0%
Leucine 0.72 g 0%
Lysine 0.54 g 0%
Méthionine 0.155 g 0%
Phénylalanine 0.487 g 0%
Proline 0.393 g 0%
Sérine 0.486 g 0%
Thréonine 0.369 g 0%
Tryptophane 0.108 g 0%
Tyrosine 0.267 g 0%
Valine 0.491 g 0%
Minéraux
nutriment Quantité DV
Calcium 45.07 mg 3%
Cuivre 0.29 mg 32%
Fluorure 14.1 mcg 0%
Fer 3.69 mg 20%
Magnésium 67.83 mg 16%
Manganèse 0.78 mg 34%
Phosphore 158.22 mg 13%
Potassium 456.64 mg 10%
Sélénium 6.41 mcg 12%
Sodium 224.81 mg 10%
Zinc 1.33 mg 12%
autres
nutriment Quantité DV
Eau 167.318 g 0%
Cendres 2.416 g 0%