Warm Caribbean Beans and Rice

 Source: Warm Caribbean Beans and Rice, SaskFlax.com

Source: Warm Caribbean Beans and Rice, SaskFlax.com

Serve this dish warm!

Ingredients

  • 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

Instructions

  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.
 

Nutritional Analysis

 
 

YIELD: 6 servings.

SERVING SIZE: 1/2 cup (125 mL). Each serving contains 1/2 tsp (2 mL) of flax.

Per Serving
Calories 132
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Carbohydrates 20 g
Fiber 5 g
Sugars g
Protein 5 g
Sodium 390 mg
Potassium 266 mg