Black Beans &Amp; Rice With Mango

1. Cook chorizo, red bell pepper and onion in a large skillet over medium-high heat for 4 to 5 minutes, till sausage is browned.

2. Add next 5 ingredients; bring to boil.

3. Reduce heat; cook and simmer for 10 minutes.

4. Remove bay leaf.

5. To serve, spoon bean mixture over rice in serving bowls, then top with fresh mango.

6. If desired, garnish with fresh oregano.

7. *If chorizo is unavailable, use any other spicy sausage.

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Nutrient	Quantity
Total fats	7.0534 g
Protein	91.4245 g
Carbohydrates	500.687 g
Energy	2439.8741 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.9766 g
Water	398.2746 g
Aspartic acid	10.262 g
Calcium, Ca	538.8611 mg
Lutein + zeaxanthin	42.565 g
Fiber, total dietary	53.1865 g
Carotene, beta	539.32 g
Niacin	21.9507 mg
Vitamin A, RAE	45.4 g
Arginine	6.2569 g
Riboflavin	0.8107 mg
Tocopherol, beta	0.0082 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0062 g
Glutamic acid	15.0878 g
Sodium, Na	42.4027 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0627 g
Total lipid (fat)	7.0534 g
Manganese, Mn	7.4643 mg
Fructose	4.9783 g
Proline	3.9633 g
Fatty acids, total saturated 16:0	1.6956 g
Sucrose	6.8473 g
Choline, total	228.1484 mg
Sugars, total	21.4025 g
Serine	4.8709 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.1199 g
Vitamin B-6	1.7544 mg
Selenium, Se	67.3953 g
Ash	13.7539 g
Fatty acids, total saturated 18:1 undifferentiated	1.1893 g
Pantothenic acid	6.6903 mg
Phenylalanine	4.8702 g
Copper, Cu	3.4285 mg
Betaine	0.178 mg
Thiamin	4.8286 mg
Methionine	1.5832 g
Iron, Fe	31.3689 mg
Carbohydrate, by difference	500.687 g
Phosphorus, P	1499.3081 mg
Folate, total	2199.4093 g
Tocopherol, gamma	0.2524 mg
Lycopene	2.475 g
Alanine	4.2616 g
Valine	4.9796 g
Fatty acids, total saturated 18:2 undifferentiated	1.56 g
Glycine	3.7256 g
Carotene, alpha	7.625 g
Glucose (dextrose)	3.3272 g
Fatty acids, total saturated 14:0	0.0316 g
Zinc, Zn	14.9907 mg
Isoleucine	3.9734 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.0033 g
Fatty acids, total polyunsaturated	2.5374 g
Leucine	7.2932 g
Tocotrienol, alpha	0.0568 mg
Vitamin A, IU	961.5153 IU
Folate, DFE	2776.6093 g
Tryptophan	1.0815 g
Vitamin C, total ascorbic acid	38.781 mg
Phytosterols	14.03 mg
Folic acid	825.1 g
Galactose	0.0015 g
Fatty acids, total polyunsaturated 18:1 c	0.0071 g
Tocotrienol, beta	0.0082 mg
Tyrosine	2.6837 g
Vitamin K (phylloquinone)	26.8129 g
Fatty acids, total saturated	1.8635 g
Histidine	2.4081 g
Fatty acids, total monounsaturated	1.2541 g
Threonine	3.6471 g
Folate, food	1374.3093 g
Cryptoxanthin, beta	8.32 g
Vitamin E (alpha-tocopherol)	1.9661 mg
Magnesium, Mg	614.6163 mg
Lysine	5.3832 g
Potassium, K	5042.9633 mg
Cystine	1.2338 g
Fluoride, F	0.88 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	0.5 cup	32	7.472	0.08
Bay leaf	1	0	0	0
Mango	0.5 cup	49.5	12.3585	0.3135
Red bell pepper	0.5 cup	0	0	0
Oregano	1 teaspoon	2.65	0.6892	0.0428
Water	0.75 cup	0	0	0
Garlic Clove	3	13.41	2.9754	0.045
white rice	2 cups	1350.5	295.815	2.442
red pepper flake	0.25 teaspoon	0	0	0
chorizo sausage	0.25 cup	0	0	0
black bean	1 can	991.8141	181.3769	4.1301