Barbados Bajan Beans Recipe

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Ingredients:

Serving

1 medium onion, chopped
2 green chilies , deseeded and chopped
1 tbsp curry powder (optional)
vegetable stock or 2 tbsp olive oil
1 cup brown rice
1 (12 oz) can tomatoes, chopped
2 cups water
3 zucchini, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2 (15 oz) cans small beans or 2 (15 oz) cans cannellini, drained & rinsed
1 (11 oz) can sweet whole kernel corn, drained & rinsed
1/4 cup fresh cilantro, chopped

Directions:

Saute onion, chillies and curry powder in vegetable stock (or olive oil, if using) until onion is softened.
Add the rice and canned tomatoes, along with 2 cups of water.
Stir well, bring to the boil and simmer, covered, for 25 minutes, stirring occasionally.
Add the zucchini and peppers and cook for another 30 minutes, stirring 2 or 3 times.
Stir in the beans and sweetcorn and heat through gently for about 5 minutes.
Stir in the coriander and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	115.9 Kcal (485 kJ)
Calories from fat	6.69 Kcal
		% Daily Value*
Total Fat	0.74g	1%
Sodium	612mg	25%
Potassium	213.37mg	5%
Total Carbs	24.36g	8%
Sugars	3.12g	12%
Dietary Fiber	2.56g	10%
Protein	2.48g	5%
Vitamin C	60.2mg	100%
Vitamin A	0.7mg	25%
Iron	13.4mg	75%
Calcium	22.6mg	2%

Amount Per 100 g
Calories	70.54 Kcal (295 kJ)
Calories from fat	4.07 Kcal
		% Daily Value*
Total Fat	0.45g	1%
Sodium	372.52mg	25%
Potassium	129.88mg	5%
Total Carbs	14.83g	8%
Sugars	1.9g	12%
Dietary Fiber	1.56g	10%
Protein	1.51g	5%
Vitamin C	36.7mg	100%
Vitamin A	0.5mg	25%
Iron	8.2mg	75%
Calcium	13.8mg	2%

* 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.

Tastes

salty
savory
bitter
sweet

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