Directions:
- Heat the olive oil over medium heat in a large pot (with lid). Add onion, green pepper, and celery, and saute until vegetables are tender.
- Add the garlic, parsley, thyme, fennel, and red pepper flakes, and saute until garlic softens and parsley wilts. Do not let the garlic burn.
- Add the diced tomatoes, tomato sauce, and water, and bring to a boil. Add the salt, rice, and bay leaves, and bring back to a boil. Cover the pot with the lid, turn the heat down to low and simmer for 20-25 minutes or until most of the liquid is absorbed and the rice is tender. During cooking, stir occasionally so the rice doesn't stick to the bottom of the pot. If it does, scrap the bottom with a sturdy spoon.
- Add the drained and rinsed beans to the pot and stir to combine. Allow to cook for a couple minutes to heat the beans through. Season with liquid smoke, to taste. Add more salt, if needed.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 328.53 Kcal (1375 kJ) | ||
| Calories from fat | 52.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.8g | 9% | |
|---|---|---|---|
| Sodium | 690.31mg | 29% | |
| Potassium | 680.9mg | 14% | |
| Total Carbs | 58.61g | 20% | |
| Sugars | 7.86g | 31% | |
| Dietary Fiber | 10.41g | 42% | |
| Protein | 12.36g | 25% | |
| Vitamin C | 34.1mg | 57% | |
| Iron | 4.4mg | 24% | |
| Calcium | 106.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 70.8 Kcal (296 kJ) | ||
| Calories from fat | 11.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.25g | 9% | |
|---|---|---|---|
| Sodium | 148.76mg | 29% | |
| Potassium | 146.73mg | 14% | |
| Total Carbs | 12.63g | 20% | |
| Sugars | 1.69g | 31% | |
| Dietary Fiber | 2.24g | 42% | |
| Protein | 2.66g | 25% | |
| Vitamin C | 7.3mg | 57% | |
| Iron | 0.9mg | 24% | |
| Calcium | 22.9mg | 11% | |
* 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.
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