Spicy Caribbean Black Beans And Rice

1. Heat the oil in a big saucepan over medium heat.

2. Add the onion, carrot, and garlic; saute/stir for 10 minutes.

3. Add in the rice and the rest of the ingredients; cover, reduce heat and simmer 5 minutes or until thoroughly heated.

4. Discard the bay leaves.

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Nutrient	Quantity
Total fats	15.7261 g
Protein	155.906 g
Carbohydrates	692.9115 g
Energy	3523.7077 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.783 g
Water	387.9522 g
Aspartic acid	18.1013 g
Calcium, Ca	924.8667 mg
Lutein + zeaxanthin	260.341 g
Fiber, total dietary	101.6444 g
Fatty acids, total saturated 22:0	0.0058 g
Carotene, beta	7982.398 g
Niacin	28.1457 mg
Vitamin A, RAE	803.8145 g
Arginine	10.3281 g
Riboflavin	1.429 mg
Tocopherol, beta	0.0145 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0017 g
Fatty acids, total saturated 20:1	0.014 g
Glutamic acid	25.2528 g
Sodium, Na	127.3425 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0667 g
Total lipid (fat)	15.7261 g
Manganese, Mn	10.9106 mg
Fructose	4.3654 g
Proline	6.6685 g
Fatty acids, total saturated 16:0	3.2164 g
Fatty acids, total saturated 8:0	0.0015 g
Sucrose	5.7226 g
Choline, total	430.4783 mg
Sugars, total	28.291 g
Serine	8.3373 g
Fatty acids, total saturated 10:0	0.0008 g
Fatty acids, total saturated 18:0	0.2744 g
Vitamin B-6	2.7541 mg
Selenium, Se	76.8441 g
Ash	25.2046 g
Fatty acids, total saturated 18:1 undifferentiated	4.7201 g
Pantothenic acid	9.5596 mg
Phenylalanine	8.3334 g
Copper, Cu	5.8767 mg
Betaine	0.6909 mg
Thiamin	7.5406 mg
Methionine	2.543 g
Iron, Fe	46.393 mg
Carbohydrate, by difference	692.9115 g
Phosphorus, P	2583.4262 mg
Folate, total	3494.5391 g
Tocopherol, gamma	0.1128 mg
Lycopene	1.19 g
Alanine	6.9614 g
Valine	8.3245 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	3.0754 g
Glycine	6.2235 g
Carotene, alpha	3338.058 g
Glucose (dextrose)	5.7944 g
Fatty acids, total saturated 14:0	0.0291 g
Zinc, Zn	25.9754 mg
Isoleucine	6.8159 g
Fatty acids, total saturated 12:0	0.0014 g
Fatty acids, total polyunsaturated	4.8601 g
Fatty acids, total saturated 14:1	0.0002 g
Fatty acids, total polyunsaturated 17:1	0.0056 g
Leucine	12.4017 g
Tocotrienol, alpha	0.0994 mg
Vitamin A, IU	16185.7141 IU
Folate, DFE	4071.7391 g
Tryptophan	1.843 g
Vitamin C, total ascorbic acid	24.3968 mg
Phytosterols	41.003 mg
Folic acid	825.1 g
Galactose	0.0017 g
Fatty acids, total polyunsaturated 18:1 c	0.0074 g
Fatty acids, total saturated 20:0	0.0186 g
Fatty acids, total saturated 6:0	0.0001 g
Starch	1.3728 g
Tyrosine	4.4992 g
Vitamin K (phylloquinone)	51.1537 g
Fatty acids, total saturated	3.5633 g
Histidine	4.1955 g
Fatty acids, total monounsaturated	4.8103 g
Threonine	6.4739 g
Folate, food	2669.4391 g
Fatty acids, total polyunsaturated 17:0	0.001 g
Cryptoxanthin, beta	0.2875 g
Vitamin E (alpha-tocopherol)	2.9668 mg
Magnesium, Mg	1126.0341 mg
Lysine	9.7833 g
Potassium, K	9723.6521 mg
Cystine	2.002 g
Fluoride, F	5.6653 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Rice	2 cups	1350.5	295.815	2.442
Garlic	1 tablespoon	12.665	2.8101	0.0425
Olive oil	1 teaspoon	39.78	0	4.5
Carrot	0.75 cup	39.36	9.1968	0.2304
Onion	1.25 cups	80	18.68	0.2
Bay leaf	2	0	0	0
Balsamic vinegar	1 tablespoon	14.08	2.7248	0
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
thyme	1 teaspoon	0.808	0.1956	0.0134
sherry	2 tablespoons	0	0	0
black bean	2 cans	1983.6282	362.7538	8.2603