Warm Caribbean Beans and Rice

Source:   |  Category: Entree, Diabetic Friendly, Ground Flaxseed, Flax Oil

Serve this dish warm!


  • 1 tsp (5 mL) canola oil
  • 1/2 cup (125 mL) onion, chopped
  • 2 cloves garlic, minced
  • 1 jalapeno pepper, minced
  • 1 1/2 tsp (7 mL) curry powder or paste
  • 1/2 tsp (2 mL) dried thyme
  • 1/2 tsp (2 mL) salt
  • 1 cup (250 mL) cooked brown rice
  • 1 cup (250 mL) frozen mixed peas, and carrots, cooked
  • 1 cup (250 mL) canned black beans, rinsed and drained
  • 1/4 cup (60 mL) ground flaxseed
  • 1 Tbsp (15 mL) flaxseed oil
  • 1 Tbsp (15 mL) fresh lime juice
1 tsp canola oil1/2 cup onion, chopped2 cloves garlic, minced1 jalapeno pepper, minced1 1/2 tsp curry powder or paste1/2 tsp dried thyme1/2 tsp salt1 cup cooked brown rice1 cup frozen mixed peas, and carrots, cooked1 cup canned black beans, rinsed and drained1/4 cup ground flaxseed1 Tbsp flaxseed oil1 Tbsp fresh lime juice


  1. In a large nonstick fry pan, heat oil over medium to medium low heat. Add onion, garlic and jalapeno.  Sauté until soft and starting to brown, 5 minutes. Add curry, thyme and salt.  Stir and cook another minute. Add cooked rice, vegetables and beans.  Stir.
  2. Cover and heat until warmed through. Stir in ground flaxseed, flaxseed oil and lime juice.  Serve immediately.

Yield:   6 servings

Serving Size:   1/2 cup (125 mL). Each serving contains 1/2 tsp (2 mL) of flaxseed oil and 1 tsp (5 mL) of ground flaxseed.

Nutritional Analysis

Total Fat1 g
Cholesterol0 mg
Carbohydrates20 g
Fiber5 g
Protein5 g
Sodium390 mg
Potassium266 mg

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