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Caribbean Beans & Rice

Caribbean Beans and Rice

Ingredients:

1 Tablespoon Vegetable oil
1 medium Onion, chopped
2 stalks Celery, chopped
1 Green pepper, chopped
1 can (398 mL) Canned tomatoes, diced
2 teaspoons Worcestershire sauce
¼ teaspoon Garlic powder (or 1 clove garlic)
½ teaspoon Cumin
4 teaspoons Parsley
¼ teaspoon Red pepper flakes, crushed
½ teaspoon Salt
1/8 teaspoon Pepper
1 cup Brown rice
2 cups Water
1 can (540 mL) Canned black beans, rinsed and drained

Directions:

  1. In a large pot, heat oil over medium heat. Add onion, celery and green pepper and cook for 2-3 minutes.
  2. Add tomatoes, Worcestershire sauce, garlic powder, cumin, parsley, crushed red pepper flakes, salt, pepper, brown rice and water and bring to a boil. Reduce heat to low. Cover and cook for 40 minutes.
  3. Stir in black beans and cook for 5 minutes, or until heated through.

Serves 6

Did you know:

– Black beans are a good source of protein, iron and soluble fibre.
– Soft, pureed beans can be a given to a baby after 6 months.