By Mayo Clinic Staff

Dietitian's tip:

Brown rice pairs up with beans in this spicy Caribbean dish. Mix and match brown rice varieties to make your own blend, or purchase a packaged blend. If you can't find small red beans, use kidney beans.

Number of servings

Serves 6

Ingredients

  1. 1 1/2 cups dried small red or kidney beans, picked over and rinsed, soaked overnight, and drained
  2. 6 1/2 cups water
  3. 3 bay leaves
  4. 1 1/4 cups assorted brown rices, rinsed and drained
  5. 3 tablespoons olive oil or canola oil
  6. 1 1/4 teaspoons salt
  7. 1 yellow onion, chopped
  8. 1/2 green bell pepper, seeded and chopped
  9. 1 celery stalk, chopped
  10. 4 cloves garlic, minced
  11. 1/2 teaspoon ground allspice
  12. 1/2 teaspoon ground cloves
  13. 1/2 teaspoon cayenne pepper
  14. 1/2 teaspoon freshly ground black pepper
  15. 1 cup vegetable stock or broth
  16. 1 tomato, cored and diced
  17. 2 tablespoons chopped fresh thyme
  18. 1 teaspoon hot-pepper sauce
  19. 3 tablespoons chopped fresh cilantro (fresh coriander)

Directions

In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.

While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.

In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat. Add the onion, bell pepper and celery; saute until the vegetables are softened, 6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add the allspice, cloves, cayenne, the remaining 3/4 teaspoon salt and the black pepper. Cook for 1 minute. Stir in the cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro.

Nutritional analysis per serving

  • Total fat 9 g
  • Calories 382
  • Protein 14 g
  • Cholesterol 0 mg
  • Total carbohydrate 63 g
  • Dietary fiber 11 g
  • Monounsaturated fat 5 g
  • Saturated fat 1 g
  • Sodium 517 mg

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Apr. 15, 2011