Document 83021

RECIPE: NOURISHING NICARAGUAN GALLO PINTO! Yield: 4-­‐6 servings Preparation time: 10 minutes Cooking time: 50 minutes INGREDIENTS: 1 large onion, finely chopped ½ red bell pepper, diced ½ green bell pepper, diced 1 ½ cup brown rice, uncooked 2 sprigs cilantro, chopped 2 cloves garlic 1 can kidney beans, rinsed and drained 2 tbsp olive oil 1 tsp cumin 1 cup water salt, to taste pepper, to taste FOOD GROUPS:
Vegetables and Fruit: 0.5* Grain Products: 0.9* Meat and alternatives: 0.5* *In accordance to Eating Well with Canada’s Food Guide DIRECTIONS: Put the brown rice in a pot with 2.5 cups of hot water and bring to a boil, then lower the heat and bring to a simmer. Cook for 40 minutes. • In a large skillet, sauté the onions, red and green peppers in the olive oil. • When the peppers are soft and the onions are translucent, add in the garlic. • After one minute, add in the kidney beans and the water and cook for 5 minutes. • Add in the rice and stir the mixture. Then, add in the cumin, salt and pepper and stir again. • Transfer to a serving plate and sprinkle with cilantro. Tip: Add some extra nutrition to this traditional recipe by including more vegetables! Sauté carrots, tomatoes, spinach or zucchini with the bell peppers and add to the rice mixture or steam any combination vegetables of your choice and have it as a side! •
✓ Kidney beans contain soluble fibre, which helps lower cholesterol, stabilizes blood sugar and prevent constipation ✓ Kidney beans are a source of protein ✓ Bell peppers contain vitamin C, which promotes immune health ✓ Cumin has antioxidant properties ✓ Garlic supports heart health 2/10/2014
Serving Size 6 (200g)
Amount Per Serving
Calories 260
Calories from Fat 50
%Daily Value*
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 250mg
Potassium 350mg
Total Carbohydrate 43g
Dietary Fiber 6g
Sugars 2g
Protein 9g
Vitamin A 0%
Calcium 6%
Vitamin D 0%
Thiamin 15%
Niacin 20%
Vitamin C 35%
Iron 10%
Vitamin E 6%
Riboflavin 6%
Folate 15%
Vitamin B12 0%
* Percent Daily Values are based on a 2,000
calorie diet. Your Daily Values may be higher or
lower depending on your calorie needs:
Total Fat
Less than 65g
Sat Fat
Less than 20g
Less than 300mg
Less than 2,400mg 2,400mg
Total Carb
Dietary Fiber