Black Bean And Rice Stew

1. In saucepan combine green pepper, garlic, oregano and cumin with 1/4 cup beef broth.

2. Simmer 10 minutes; stir in black beans and rice and more broth if needed. Serve in a bowl with slice of raw onion.

3. NOTE: Cooking time does not include the preparation of the black beans.

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Nutrient	Quantity
Total fats	5.8893 g
Protein	56.5455 g
Carbohydrates	207.9716 g
Energy	1091.438 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6772 g
Water	204.8002 g
Aspartic acid	6.7135 g
Calcium, Ca	316.0218 mg
Lutein + zeaxanthin	417.617 g
Fiber, total dietary	41.078 g
Carotene, beta	256.5555 g
Niacin	10.5289 mg
Vitamin A, RAE	22.181 g
Arginine	3.4995 g
Riboflavin	0.5511 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0031 g
Fatty acids, total saturated 20:1	0.0011 g
Glutamic acid	8.8702 g
Sodium, Na	245.4368 mg
Fatty acids, total saturated 16:1 undifferentiated	0.015 g
Total lipid (fat)	5.8893 g
Manganese, Mn	5.768 mg
Fructose	1.3384 g
Proline	2.3825 g
Fatty acids, total saturated 16:0	1.2586 g
Sucrose	0.1355 g
Choline, total	159.1687 mg
Sugars, total	8.2177 g
Serine	3.0263 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.1272 g
Vitamin B-6	1.5101 mg
Selenium, Se	7.7273 g
Ash	10.6024 g
Fatty acids, total saturated 18:1 undifferentiated	1.2 g
Pantothenic acid	3.4302 mg
Phenylalanine	3.0554 g
Copper, Cu	2.1754 mg
Betaine	0.168 mg
Thiamin	2.4644 mg
Methionine	0.8748 g
Iron, Fe	13.9884 mg
Carbohydrate, by difference	207.9716 g
Phosphorus, P	1099.5115 mg
Folate, total	1033.9515 g
Tocopherol, gamma	0.1221 mg
Alanine	2.4312 g
Valine	2.9435 g
Fatty acids, total saturated 18:2 undifferentiated	1.597 g
Glycine	2.2314 g
Carotene, alpha	25.09 g
Glucose (dextrose)	1.3899 g
Fatty acids, total saturated 14:0	0.0163 g
Zinc, Zn	10.4069 mg
Isoleucine	2.4361 g
Tocopherol, delta	0.0046 mg
Fatty acids, total saturated 12:0	0.0037 g
Fatty acids, total polyunsaturated	2.2741 g
Leucine	4.4313 g
Vitamin A, IU	494.0278 IU
Folate, DFE	1033.9515 g
Tryptophan	0.6686 g
Vitamin C, total ascorbic acid	95.7279 mg
Phytosterols	12.082 mg
Galactose	0.0008 g
Fatty acids, total polyunsaturated 18:1 c	0.0036 g
Tyrosine	1.6088 g
Vitamin B-12	0.042 g
Vitamin K (phylloquinone)	24.6435 g
Fatty acids, total saturated	1.421 g
Histidine	1.521 g
Fatty acids, total monounsaturated	1.2161 g
Threonine	2.3154 g
Folate, food	1033.9515 g
Cryptoxanthin, beta	8.365 g
Vitamin E (alpha-tocopherol)	1.4994 mg
Magnesium, Mg	492.6726 mg
Lysine	3.6303 g
Potassium, K	3848.0308 mg
Cystine	0.6174 g
Fluoride, F	19.78 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Brown rice	0.5 cup	286.77	60.4192	2.1962
Oregano	0.5 teaspoon	1.325	0.3446	0.0214
Garlic Clove	1	0	0	0
cumin	0.25 teaspoon	1.9688	0.2323	0.1169
green pepper	1	23.8	5.5216	0.2023
beef broth	0.25 cup	4.2	0.024	0.132
red onion	1 ounce	0	0	0
black bean	8 ounces	773.3742	141.4299	3.2205