Directions:
- Wash the beans and rice in plenty of cold water. Combine about 4 cups of water with beans and rice and cook for 5o minutes or until the beans are soft. Drain, reserving the stock for later.
- Heat oil in a skillet. Fry the onions for 3 minutes.
- Add the carrots and cook covered for 5 minutes.
- Add the cooked beans and rice. Stir well and let saute for a few minutes, ensuring that the mixture does not burn.
- Combine the soy sauce, tomato paste, herbs and stock.
- Mix well and pour into the skillet. Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning. Add more stock if necessary.
- Transfer into a casserole. Top the cooked vegetables with mashed potatoes.
- Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.
- Serve with vegetables or a green salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 428.27 Kcal (1793 kJ) | ||
| Calories from fat | 37.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.13g | 6% | |
|---|---|---|---|
| Sodium | 1545.96mg | 64% | |
| Potassium | 961.83mg | 20% | |
| Total Carbs | 83.96g | 28% | |
| Sugars | 15.47g | 62% | |
| Dietary Fiber | 14.09g | 56% | |
| Protein | 15.41g | 31% | |
| Vitamin C | 36.5mg | 61% | |
| Vitamin A | 0.6mg | 19% | |
| Iron | 3.4mg | 19% | |
| Calcium | 88.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 110.44 Kcal (462 kJ) | ||
| Calories from fat | 9.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.07g | 6% | |
|---|---|---|---|
| Sodium | 398.65mg | 64% | |
| Potassium | 248.02mg | 20% | |
| Total Carbs | 21.65g | 28% | |
| Sugars | 3.99g | 62% | |
| Dietary Fiber | 3.63g | 56% | |
| Protein | 3.97g | 31% | |
| Vitamin C | 9.4mg | 61% | |
| Vitamin A | 0.1mg | 19% | |
| Iron | 0.9mg | 19% | |
| Calcium | 22.8mg | 9% | |
* 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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