Directions:
- Heat oil in large pan, add onion, carrots and garlic and fry for 5 minutes, stirring once in a while.
- Add pepper, raisins and seasonings stir and fry for 2 minutes.
- Chop the tomatoes and stir in with their juice and 5 tablespoons of water, bring to the boil, lower the heat and simmer for 5 minutes.
- Add rice and kidney beans and continue simmering and stirring for 5 minutes.
- Add the broccoli and simmer for 10 minutes, mixing so it doesn't burn. You might need to add a bit more water.
- Transfer to a suitable dish and grill for 5-6 minutes with parmesan cheese on top. (I never did this step and didn't feel the need for cheese).
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.72 Kcal (1364 kJ) | ||
| Calories from fat | 72.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.1g | 12% | |
|---|---|---|---|
| Cholesterol | 5.67mg | 2% | |
| Sodium | 246.5mg | 10% | |
| Potassium | 952.98mg | 20% | |
| Total Carbs | 54.05g | 18% | |
| Sugars | 18.57g | 74% | |
| Dietary Fiber | 10.72g | 43% | |
| Protein | 14.06g | 28% | |
| Vitamin C | 49.6mg | 83% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 4.4mg | 25% | |
| Calcium | 221.7mg | 22% | |
| Amount Per 100 g | |||
| Calories | 100.57 Kcal (421 kJ) | ||
| Calories from fat | 22.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.5g | 12% | |
|---|---|---|---|
| Cholesterol | 1.75mg | 2% | |
| Sodium | 76.1mg | 10% | |
| Potassium | 294.23mg | 20% | |
| Total Carbs | 16.69g | 18% | |
| Sugars | 5.73g | 74% | |
| Dietary Fiber | 3.31g | 43% | |
| Protein | 4.34g | 28% | |
| Vitamin C | 15.3mg | 83% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1.4mg | 25% | |
| Calcium | 68.4mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Cottage Pie with a difference
Lean ground beef, Olive oil, Onion, Carrots and 12 more.. -
Southern Black-Eyed Peas (Vegetarian)
Black-eyed peas, Vegetable stock or 4 -6 cups water and 11 more.. -
Traditional Basic Black Eyed Peas
Black-eyed peas and 10 more.. -
Sweet Potato Black Bean Chili
Olive oil, Onion, about 1 cup, chopped and 16 more.. -
Soft Vegetable Tacos
Olive oil, Onion, chopped and 11 more.. -
Black Bean Soup
Olive oil, Chopped onion, Green pepper, chopped and 9 more.. -
Tomato Lentil Soup
Olive oil, Onions, chopped, Carrots, Thyme, Marjoram and 6 more.. -
Lentil Soup
Olive oil, Chopped onion, Diced carrots, Minced garlic and 5 more.. -
Lentil Soup
Olive oil, Onion, chopped, Carrot, sliced and 7 more.. -
Red Lentil Curry Soup
Olive oil, Red onions, chopped, Carrots, sliced and 11 more.. -
Italian Tomato Sauce
Olive oil or 2 tbsp vegetable oil and 10 more.. -
Am's Spicy Sausage, Onion & Pepper Ragu
Hot italian sausage (some butcher counters have the best!) and 13 more..
Also Try
-
-
-
Curried Mustard Greens with Kidney Beans
Mustard greens, Ghee (clarified butter), Shallots, chopped and 6 more.. -
-
-
-
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
