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Black Beans and Vegetables over Rice Recipe

Black Beans and Vegetables over Rice Recipe

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Ingredients:

Serving

cooking spray
1 tsp olive oil
3/4 cup chopped onion
3/4 cup thinly sliced celery
3 cups chopped peeled sweet potato (about 2 large)
1 1/2 cups chopped zucchini (about 2)
1 1/2 cups sliced fresh green beans
1 (15.5-oz) can black beans, rinsed and drained
1 (14.5-oz) can diced tomatoes , un-drained
1 (14.5-oz) can vegetable broth
1 tbsp dark brown sugar
3/4 tsp dried rubbed sage
1/2 tsp salt
1/4 tsp pepper
3 cups hot cooked rice
3/4 cup (3 oz) pre-shredded reduced-fat cheddar cheese

Directions:

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add sweet potato and next 9 ingredients; stir well. Bring to a boil. Cover, reduce heat, and simmer 45 minutes or until vegetables are tender. Serve over rice. Sprinkle evenly with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	314.47 Kcal (1317 kJ)
Calories from fat	15.58 Kcal
		% Daily Value*
Total Fat	1.73g	3%
Cholesterol	1.19mg	0%
Sodium	440.96mg	18%
Potassium	1182.91mg	25%
Total Carbs	62.42g	21%
Sugars	10.81g	43%
Dietary Fiber	9.81g	39%
Protein	13.89g	28%
Vitamin C	40.5mg	68%
Vitamin A	1mg	33%
Iron	4mg	22%
Calcium	118.1mg	12%

Amount Per 100 g
Calories	73.29 Kcal (307 kJ)
Calories from fat	3.63 Kcal
		% Daily Value*
Total Fat	0.4g	3%
Cholesterol	0.28mg	0%
Sodium	102.78mg	18%
Potassium	275.71mg	25%
Total Carbs	14.55g	21%
Sugars	2.52g	43%
Dietary Fiber	2.29g	39%
Protein	3.24g	28%
Vitamin C	9.4mg	68%
Vitamin A	0.2mg	33%
Iron	0.9mg	22%
Calcium	27.5mg	12%

* 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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