Spicy Rice And Beans

1. Saute onion, garlic, celery and jalapeno pepper in canola oil in large non stick frying pan for 3 minutes, stirring occasionally.

2. Add cumin, coriander, chili powder and rice.

3. Cook on medium, stirring occasionally until golden.

4. Stir in carrot, water, bouillon powder and bay leaf.

5. Cover; Simmer on medium low for 20 minutes.

6. Stir in beans, tomato and corn.

7. Cover; heat for 15 to 20 minutes until liquid is absorbed.

8. Remove and discard bay leaf.

9. Stir in cilantro and 1 tablespoon parsley.

10. Garnish with remaining parsley.

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Nutrient	Quantity
Total fats	18.0557 g
Protein	75.8072 g
Carbohydrates	215.3556 g
Energy	1268.069 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.571 g
Water	1146.2055 g
Aspartic acid	8.9944 g
Calcium, Ca	775.832 mg
Lutein + zeaxanthin	1470.6302 g
Fiber, total dietary	80.7269 g
Fatty acids, total saturated 22:0	0.0494 g
Fatty acids, total trans-polyenoic 13:0	0.0015 g
Carotene, beta	7424.8472 g
Niacin	9.8342 mg
Vitamin A, RAE	734.4445 g
Fatty acids, total trans-polyenoic	0.0511 g
Arginine	4.6167 g
Riboflavin	0.8671 mg
Tocopherol, beta	0.0453 mg
Fatty acids, total polyunsaturated 15:0	0.0007 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.3202 g
Fatty acids, total saturated 20:1	0.1941 g
Glutamic acid	12.2267 g
Stigmasterol	0.45 mg
Sodium, Na	318.0556 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0477 g
Total lipid (fat)	18.0557 g
Manganese, Mn	3.7651 mg
Fructose	6.4302 g
Proline	3.242 g
Fatty acids, total saturated 16:0	1.1484 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.9524 g
Sucrose	4.6083 g
Choline, total	52.8789 mg
Fatty acids, total polyunsaturated 18:1 t	0.0042 g
Sugars, total	19.7822 g
Serine	3.9256 g
Fatty acids, total saturated 10:0	0.0036 g
Fatty acids, total saturated 18:0	0.3919 g
Fatty acids, total saturated 20:4 undifferentiated	0.0007 g
Vitamin B-6	1.8648 mg
Selenium, Se	13.3281 g
Ash	15.0285 g
Tocotrienol, delta	0.0014 mg
Fatty acids, total saturated 18:1 undifferentiated	9.8131 g
Pantothenic acid	3.4552 mg
Phenylalanine	3.9215 g
Beta-sitosterol	57.84 mg
Copper, Cu	3.449 mg
Betaine	0.7613 mg
Thiamin	1.8117 mg
Methionine	1.1054 g
Iron, Fe	30.479 mg
Carbohydrate, by difference	215.3556 g
Phosphorus, P	1352.6079 mg
Folate, total	1216.1194 g
Fatty acids, total polyunsaturated 18:2 t,t	0.0511 g
Tocopherol, gamma	4.3424 mg
Fatty acids, total saturated 4:0	0.0002 g
Lycopene	3835.544 g
Alanine	3.2419 g
Valine	3.838 g
Fatty acids, total saturated 18:2 undifferentiated	3.9388 g
Glycine	2.8887 g
Carotene, alpha	2504.3588 g
Glucose (dextrose)	8.2797 g
Fatty acids, total saturated 14:0	0.0196 g
Zinc, Zn	8.7287 mg
Isoleucine	3.2205 g
Tocopherol, delta	0.1392 mg
Fatty acids, total saturated 12:0	0.0057 g
Fatty acids, total polyunsaturated	5.5106 g
Fatty acids, total saturated 14:1	0.0014 g
Tocotrienol, gamma	0.1539 mg
Leucine	5.8565 g
Tocotrienol, alpha	0.263 mg
Vitamin A, IU	14717.5205 IU
Folate, DFE	1216.1194 g
Tryptophan	0.8705 g
Vitamin C, total ascorbic acid	75.373 mg
Phytosterols	44.628 mg
Fatty acids, total polyunsaturated 16:1 c	0.0031 g
Galactose	0.2424 g
Fatty acids, total polyunsaturated 18:1 c	9.1113 g
Fatty acids, total saturated 20:0	0.0993 g
Fatty acids, total saturated 6:0	0.0007 g
Campesterol	33.74 mg
Starch	5.0477 g
Tyrosine	2.0807 g
Vitamin K (phylloquinone)	180.6098 g
Fatty acids, total saturated	1.726 g
Histidine	2.0371 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0008 g
Fatty acids, total monounsaturated	10.0568 g
Threonine	3.1679 g
Folate, food	1216.1194 g
Fatty acids, total polyunsaturated 17:0	0.0016 g
Fatty acids, total polyunsaturated 24:0	0.0022 g
Cryptoxanthin, beta	279.7612 g
Vitamin E (alpha-tocopherol)	6.3107 mg
Fatty acids, total trans	0.0553 g
Fatty acids, total trans-monoenoic	0.0042 g
Magnesium, Mg	555.6901 mg
Lysine	4.9531 g
Potassium, K	5491.9328 mg
Cystine	0.8413 g
Fluoride, F	9.255 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	3 cloves	13.41	2.9754	0.045
Carrot	0.5 cup	26.24	6.1312	0.1536
Onion	1 cup	64	14.944	0.16
Bay leaf	1	0	0	0
Tomato	1 cup	26.82	5.7961	0.298
Celery	0.5 cup	8.08	1.4999	0.0859
Parsley	2 tablespoons	2.736	0.4811	0.06
Corn	0.5 cup	62.35	13.5575	0.9788
Water	2.75 cups	0	0	0
Coriander	1 teaspoon	5.364	0.9898	0.3199
cilantro	1 tablespoon	0.23	0.0367	0.0052
chili powder	2 teaspoons	15.228	2.6838	0.7711
jalapeno pepper	1	1.6312	0.3656	0.0208
cumin	1 teaspoon	7.875	0.929	0.4677
canola oil	1 tablespoon	123.76	0	14
grain brown rice	1.5 1/2	0	0	0
red kidney bean	1 can	910.3448	164.9655	0.6897
vegetable bouillon granule	1 tablespoon	0	0	0